Vitamin 12 or cobalamin is an essential vitamin for the body. It is responsible for the formation of red blood cells, proper function of the nervous system, the gastrointestinal tract and many more. It also manages cell replication and protein metabolism in the body. Anaemia, swollen tongue, numbness, weakness, fatigue, etc are the symptoms of vitamin 12 deficiency in the body. It is an important vitamin to control the important function of the body. The deficiency in vitamin b12 is not handled by any individual. It is a must to buy Vitamin B12 Tablets to overcome the deficiency of vitamin B12 symptoms.
Wondering Where Vitamin B12 Comes From?
In this modern world, it is full of vegan and vegetarian people. Well, the main source of many vitamins is animal origin. But for Vitamin B12, it is not from animal origin. It is not synthesised by animals. Vitamin B12 is synthesis by bacteria and certain types of anaerobic microorganisms, that are mostly present everywhere: in water, in plants, in soil. These anaerobic microorganisms transfer from one place to another with the situation.
These microscopic vitamin b12 producers are not ingested by the animal. Instead, which live in a part of their intestines and generate vitamin B12, so the animal accumulates in their bodies and/or is expelled. As a result, animals rely on their own gut flora’s microbial production or the existence of it in their diet.
However, from the human, it is present in the large intestine but they produce a very low amount of vitamin B12. As a result, it would not be bioavailable because the required receptors for vitamin absorption are not found in the colon, and it is a very little amount in any event.
The plant also has a small amount of Vitamin B12, but it increases with organic fertilizers. That is why farmers use fertilizer and enhance the properties of fruits and vegetables.
Plant Source Of Vitamin B12
If you are vegetarian, the below plant source will help to boost your vitamin B12 in the body. Let’s know about them for an easy Vitamin B12 diet.
- The best way to consume Vitamin B12 from a vegetarian source is yoghurt or homemade yoghurt. Yoghurt is rich in bifidobacteria and especially in Bifidobacterium Infantis. It is one of the bacteria that is known to produce Vitamin B12.
- Algae like chlorella and nori hold a rich content of Vitamin B12. It can be good. Well, the amount of Vitamin B12 content depends on where they have grown. The rocky shores and water areas are a good environment to become the best algae.
- Nutritional yeast is a vegan and vegetarian way to add Vitamin B12 to the diet. It is naturally produced by some bacteria. Keep in mind that most nutritional yeasts are supplemented with synthetic B12, making them good sources of vitamins.
- Mushroom, a vitamin B12 source for vegan and vegetarian people. It is good to eat on a daily basis to overcome the deficiency of vitamin B12.
- Fermented food like Tempeh(fermented soybean) is noted as a good vitamin B12 source. Soybean does not contain Vitamin B12, in the process of fermentation it gains and becomes a considerable source.
- Kimchi- a Japanese dish, it is also a fermentation dish. It contains Vitamin B12.
- A baby plant of barley plant also holds the compound of vitamin B12. It is a healthy way to add vitamins to your diet. You can prepare a fresh juice every morning with barley grass.
- Vitamin B12 tablets and capsules from the market can also be a good option. It is available in vegan, vegetarian and non-vegetarian forms. People can get their source of Vitamin B12 according to preference.
On the other hand, we also want to add some plant source and major point that is not considered as a safe source of Vitamin B12 for some reason. It is important to check this out if you are thinking of adding Vitamin B12 to your diet.
- Broccoli, alfalfa, mung sprouts, etc contain trace amounts of vitamin B12, but it is impossible to meet daily requirements with them.
- Spirulina is a vegetable that contains inactive analogues at high concentrations. Well, it contains Vitamin B12, about the amount of inactive analogues or corrinoids is much higher and not safer for the body.
- The consumption of alcohol reduces the vitamin B12 level in the body. It is recommended to stop or reduce alcohol consumption. It increases liver diseases, anaemia and vitamin B12 deficiency.
- Folic acid or fortified food in high doses is not good for Vitamin B12 deficiency. Folate or Vitamin B9 is an important vitamin for the body. It is needed especially before and during pregnancy. But the use of too much folic acid increases vitamin B12 deficiency. High folate levels can worsen anaemia and cognitive problems caused by a vitamin B12 deficiency.