Vitamin B12

Vitamin B12 or cobalamin, is a member of the B complex family & is also known as the 'red vitamin'. It is water soluble & found only in animal foods including milk, & cheese. B12 needs calcium to be properly absorbed, & deficiency may give rise to anaemia, among other things. Vitamin B12 is the only vitamin that contains essential minerals although we need very little but our absorption is often inadequate & vegans in particular may need to take supplements. Like B1, B12 is known as a 'feel good' vitamin, as it helps insure the healthy functioning of the nervous system.

What's good about Vitamin B12?

• Forms & regenerates red blood cells
• Essential for a healthy nervous system
• Essential for growth & development
• Vitamin B12 is necessary to utilise fats, proteins & carbohydrates
• Improves concentration, memory & balance
• Detoxifies cyanide from foods & tobacco smoke

Deficiency symptoms:
Anaemia, fatigue, heart disease, brain & nerve damage, sore tongue & hallucination.

Good sources:

Liver, beef, cheese, milk, kidneys, yoghurt, eggs.

Special notes:

• many women find B12 useful for PMS symptoms & for pre-menstrual problems in general
• alcohol & sleeping pills act as 'enemies' towards B12
• symptoms of B12 deficiency can take more than 5 years to show up
• chronic diarrhoea, intestinal parasites & other digestive disorders can inhibit absorption of B12 & deficiency is particularly common in the elderly

Recipes from my Just Food blogs rich in B12:
Liver & Bean Casserole
Spaghetti Bolognese

Mexican Beef

Click title link if you would like to check out the health value of other B Complex family members:

Vitamin B6