Without vitamins our organism cannot normally function. B12 vitamin – one of the most important and valuable, it water-soluble, is rather resistant to high temperature and influence of light, independently accumulates in a liver. It is necessary for an organism in absolutely small quantities, but it is regular. Therefore, it is very important to eat and include properly in the diet products rich with B12.
Vitamin B role organism
B12 vitamin is produced by an organism independently and has property to collect in kidneys, a liver and intestines. The name – cyanocobalamine, anti-anemic vitamin – is caused by active participation in blood formation process.
Its role in an organism huge, especially for nervous system, protective functions, a metabolism. Cyanocobalamine improves work of a brain, memory and intellectual opportunities, prevents adjournment of fat in cells of a liver, also influences normal work of reproductive organs of women and men.
It will be for certain interesting to you to learn, than useful other vitamins of group B and what products contain B1, B2, B3, B4, B5, B6, B8, B9, B10, B11, B12, B13, B15, B17 vitamins.
Is a participant of process of formation of DNA and regulates oxygen consumption by cages. Cyanocobalamine influences normalization of carbohydrate and lipidic exchange, work of a spinal cord and nervous fibers, accelerates processes of regeneration of various fabrics and mucous membranes.
Whether you know? Doctor U. Murphy accidentally noticed that it was succeeded to cure anemia at dogs a crude liver. Later, in 1926, two Americans – D. Maykot and D. Will – for the first time emitted B12 vitamin from a liver. For this important opening the scientists got the Nobel Prize in 1934.
Standard daily rate
Cyanocobalamine is necessary for health of a human body in small amounts.
Standard daily rate for people of different age and sex the (in mkg):
- for adults and teenagers of 14 years – 2.4;
- for teenagers of 9-13 years – 1.8;
- for children of 4-8 years – 1.2;
- for children of 1-3 years – 0.9;
- for children of 7–12 months – 0.5;
- for children up to 6 months – 0.14;
- for pregnant women – 2.6;
- for the feeding women – 2.8.
Reasons and symptoms of deficiency
The insufficient amount of cyanocobalamine in an organism can become the prime cause of development of a serious illness. Are in risk group:
- vegetarians;
- elderly people;
- fans of coffee and alcoholic beverages;
- smokers.
Can be the cause in diseases of intestines and stomach at which the absorbability of useful substances considerably decreases. Intake of some medicines can cause insufficient receiving by an organism of important substance too. At suffering from deficiency of cyanocobalamine the mood worsens, chronic fatigue, frequent headaches, nervousness and irritability appears. Violation of blood circulation which is shown by small pricking in extremities is considered one of signs of deficiency. Problems with work of digestive organs, development of anemia, cardiac pains are possible. External sign of insufficient amount of cyanocobalamine is the yellowness of skin, the increased pigmentation in the form of dark stains, injuries of skin and hair are possible.
Important! The main thing to find deficiency of B12 in time, its stocks last for several years, and problems with health begin only then.
At manifestations of symptoms of deficiency of cyanocobalamine it is necessary to see a doctor and to make complete analysis of blood. If the deficiency was confirmed, then the balanced food including products with high content of vitamin will help. At especially hard cases the doctor will prescribe special drugs or nutritional supplements.
What contains B12 vitamin
Useful cyanocobalamine contains in meat products, fish, seafood, eggs, dairy products.
Liver
The liver of animals contains record amount of cyanocobalamine (on 100 g of a product):
- mutton liver – 76 mkg;
- beef liver – 60 mkg;
- pork liver – 30 mkg;
- chicken – 17 mkg.
Octopus
Seafood is rich with useful substances including cyanocobalamine, in 100 g of an octopus his content about 20 mkg.
Mackerel, sardine
Fish is a source of useful amino acids and other substances, valuable to an organism. In 100 g of a mackerel of 12 mkg of cyanocobalamine, and in a sardine – 11 mkg.
Heart (mutton, beef)
In mutton heart of 10.3 mkg of B12 vitamin on 100 g of a product, in beef – 10 mkg.
Trout
In 100 g of a trout about 7.5 mkg of B12.
Rabbit (meat)
Dietary meat of a rabbit contains 5.9 mkg of B12 (on 100 g of a product).
Eel
If to include an eel in the diet, then 100 g of a product will fill up cyanocobalamine reserves on 2.9 mkg.
Beef
Beef useful and nutritious, contains in it 2.8 mkg of B12 (on 100 g of a product).
Pork
Pork contains 2 mkg of cyanocobalamine (on 100 g of a product).
Mutton
Mutton on the content of cyanocobalamine is equivalent with pork.
Important! Cyanocobalamine is well soaked up only in interaction with calcium.
How to prepare as much as possible to keep vitamins
It is important to prepare and store products correctly. Food has to be not only tasty and high-calorie, but also useful, vitamin-rich. All know that vitamins collapse under the influence of high temperature, air and direct sunshine.
It is recommended to wash meat or fish in cold flowing water. If to presoak it in water for a long time, then useful substances pass into water. The more will be contacts with air and metal when machining products, the it is less than vitamins and useful substances in them will remain.
Preparation on couple and roasting in an oven allows to keep useful vitamins and minerals. For preparation of tasty broth meat needs to be put in cold water, to bring to boiling. Boiling should not be too rough. If you need to receive tasty and juicy boiled meat or fish, it is necessary to lower them not in cold, and in the boiling water. It is impossible to cook too long products, to warm and store often for many days. The longer products, the they to exchange useful are stored.
From ware in which prepare and store products too a lot of things depend. It is the best of all to use glass, ceramic, or ware from stainless steel. If you use the enameled ware, then on it there should be no chips and cracks.
Whether you know? At preparation of products in the added some salt water they keep more useful substances.
It is especially attentively necessary to watch over health and level of cyanocobalamine to the people who are not eating animal food elderly and the suffering some diseases. In such cases it is expedient to take nutritional supplements or medicines in the form of cyanocobalamine injections.