B12 vitamin
There are several vitamins that we find within the so-called Group B vitamins. One of them is the b12 vitamin (also known as cobalamin).
It is an essential vitamin to combat fatigue and weakness of the body, to maintain properly -and in good condition- the nervous system, and to regenerate red blood cells and bone marrow.
In addition, it is practically essential for the proper functioning of the nervous system, memory, and to avoid a disease as usual today as is the case of depression.
Effects of vitamin B12 on health
As we explained in a very summarized way in the previous lines, there are several effects of vitamin B12 in health, since it has a very diverse amount of properties Y Benefits.
Practically, we can indicate the following effects or virtues:
- Essential for the formation of blood.
- Helps to fight the weakness and fatigue of the organism.
- Fundamental to regenerate the bone marrow.
- It helps in the proper functioning of the nervous system and memory.
- Prevents the onset of depression.
- Regenerates red blood cells
Foods rich in vitamin B12
Foods | Quantity in mcg. per 100 g. |
Liver | 76 |
Kidneys | 30 |
Sardines | 28 |
Language | 15 |
Oysters | 14 |
Patés | 12 |
Rabbit | 10 |
Mackerel | 9 |
Brains | 9 |
Mussels | 7 |
Recommended daily amount of vitamin B12
Person | Age | Quantity |
Children | 13 years 46 years 7 - 10 years | 0.7 mcg. 1 mcg. 1.4 mcg. |
Men | From 11 years | 2 mcg. |
Women | From 11 years | 2 mcg. |
Pregnancy | 2.2 mcg. |