Vitamins are biologically active substances that perform a huge number of functions in the body. Since ancient times, people began to notice that a monotonous diet, even if it consists of very high-calorie and wholesome foods, ultimately can harm health. A prime example is China. There was observed a very strange, at first glance, situation: rich people, eating well, suffered from many diseases that the common people did not even know about. Modern research methods have allowed to determine the cause of this paradox. It turns out that the whole thing is that the poor’s diet consisted of brown rice containing vitamins and minerals, while the elite preferred exclusively white grains, in which there was practically nothing left after starch. Today, science knows many types of biologically active substances that perform very important functions in the body.
Vitamin B12
Cyancobalamin, as vitamin B12 is called in a different way in the scientific community , is contained in sufficient quantities in animal foods. It is quite enough to satisfy the daily needs of the average person. However, vitamin B12 is included in most dietary supplements, due to the number of functions that it performs.
In its pure form, cyanocobalamin was isolated only in 1848, and its molecular structure was established in 1953. Such a slow pace, unusual for modern science, is due to the very complex chemical structure of matter.
In order to synthesize vitamin B12 in the laboratory, it also took a long time. The famous chemist R. B. Woodward devoted 10 years of his life to this occupation. He succeeded only in 1971. The most significant difference between cyancobalamin and other vitamins is that its molecule contains a cobalt atom.
Daily requirement
What foods contain vitamin B12, in what quantities should they be eaten so that the body does not lack in this biologically active substance? These questions are most often asked by people who have learned about the benefits of cyanocobalamin.
In fact, the daily dose of vitamin B12 for an average person is not more than 0.005 milligrams. Such figures are surprising, because such a scanty amount is unlikely to seriously affect health. In fact, everything is not so simple. Scientists have found that the lack of vitamin B12 in the human diet, or even a small deficiency of it, can cause irreparable damage to health.
Categories of people in need of high doses of vitamin B12
Doctors recommend increasing the daily intake of cyancobalamin to pregnant and lactating women. 2-3 times more vitamin B12 is spent on biological processes in their bodies than in an ordinary person.
For people engaged in heavy physical labor and athletes, the above figures may be even higher. First of all, this is due to a number of functions that are performed by products containing B12. So, for example, cyancobalamin has the ability to combat anemia, which is very important with increased stress on the heart. For this, it is also called antianemic vitamin.
With age, it becomes increasingly difficult for the body to use dietary vitamin B12. Therefore, doctors recommend that people over 50 take special nutritional supplements containing easily digestible forms of cyancobalamin.
Value for the body
The antianemic function of vitamin B12 is far from the only one. The human body is regulated by enzymes, which just include cyancobalamin. This means that its deficiency can lead to disruption of the carbohydrate, protein and lipid metabolism. This factor can manifest itself with various negative symptoms, the main of which is fatigue and poor appearance.
Vitamin B12 for hair means about the same as calcium for teeth and bones. Studies have confirmed that cyanobalamin deficiency is one of the causes of early baldness in men and the occurrence of split ends in women. There are special products containing vitamin B12 for hair. They are made in the form of masks, sprays and shampoos.
Antianemic Vitamin Deficiency
Vitamin B12 deficiency does not appear immediately. It may take several years before the first symptoms appear. This does not mean that you can disregard your diet, because a deficiency of cyanobalamin leads to such a terrible ailment as anemia, which is popularly called anemia. In order to avoid this, you need to know what foods contain vitamin B12, and eat them.
The appearance of weakness, shortness of breath, palpitations even after a little physical exertion are those symptoms in which it is necessary to consult a doctor. Since this may be the beginning of the development of anemia. Cyanocobalamin is involved in the formation of red blood cells, therefore, with its lack of red blood cells in the blood, it becomes small and they can not cope with their functions.
Doctors, examining vegetarians who were diagnosed with vitamin B12 vitamin deficiency, found that most of them have serious disorders in the functioning of the nervous system. In addition, the complete absence of this biologically active substance in the diet leads to the development of an inflammatory process, usually starting with the tongue.
Deficit
The lack of cyancobalamin is manifested not only with improper nutrition. Deficiency, for example, can be caused by infection with parasitic worms. They can take biologically active substances from food entering the intestines. A course of anthelmintic agents can be considered as a prophylactic to combat vitamin deficiency.
Abuse of bad habits, among other things, leads to liver disease, in which a healthy person contains a certain supply of cyancobalamin. Therefore, when signs of vitamin deficiency appear, it is necessary to abandon alcohol and tobacco. The use of a large amount of sweet and fatty also leads to inhibition of the storage function of the liver, so you need to use them in moderation.
All of the above methods are preventive and fortifying, while the lack of an anemic vitamin when making an accurate diagnosis is eliminated by injection of drugs containing high doses of cyancobalamin. In addition, the patient is required to prescribe diet food, which should contain products of animal origin.
Excess Antianemic Vitamin
Finding out which foods contain vitamin B12 in order not to eat it more than it should be is not worth it. Cyanobalamin is a water-soluble substance, so its excess is easily removed from the body by the excretory system.
The use of vitamin B12 is absolutely safe. Even if the recommended norm is regularly exceeded, the health risk is minimal. Injections may be an exception, since the simultaneous administration of a large amount of cyancobalamin intramuscularly can lead to pulmonary edema.
Sources of Vitamin B12
Herbal products do not contain cyancobalamin. This is the main thing that you need to know for those who want to replenish its supply in their body. That is why people who are vegetarian are at risk and are most prone to anemia.
In fact, it is not difficult for an average person to get the daily rate of this biologically active substance from ordinary food. After all, his diet, as a rule, includes such products containing B 12 as eggs, milk, cottage cheese, meat.
For those who, for whatever reason, do not consume animal products, it is advisable to pay attention to brewer's yeast. Regular intake of this biologically active food supplement for 2-3 weeks will help get rid of vitamin B12 deficiency. For vegetarians, there are also many products that are artificially enriched with cyanocobalamin. It can be breakfast cereals, bread and even chocolate.
The interaction of vitamin B12 with other substances
Cyanocobalamin is soluble in water. When exposed to sunlight, it loses its biological activity. It can be stored for a long time in a dry and dark place. Vitamin B12 is resistant to high temperatures, therefore, when cooking products containing it, it decomposes to a small extent.
For the best assimilation of any biologically active substance, you need to know what it is better to use with. In the case of cyancobalamin, these will be dairy products and fruits, since they complement each other.
If you look more closely at what foods contain vitamin B12, it will become clear that its relationship with calcium is the best combination. An example is cottage cheese and cheese. As for fruits, most of them contain ascorbic acid, which, together with cyancobalamin, is involved in protein, carbohydrate and lipid metabolism.