:information_source: Vitamin B12 is an essential nutrient that we need to get from external sources.
:leaves: B12 is produced by bacteria in our gut, but it's not absorbed effectively.
:meat_on_bone: The three reliable sources of vitamin B12 are animal products, fortified foods, and supplements.
๐ฅฉ Certain animal products like eggs and liver require large amounts to meet B12 needs due to high cholesterol and saturated fat content.
๐ Fish is generally a more effective source of B12 compared to other animal products.
๐ฅ๐ฅ Milk and eggs are not the best sources of B12 for vegetarians.
๐ Fortified foods and supplements are alternative sources of B12 for those with low stomach acidity or specific medical conditions.
๐ฅฃ Fortified foods like breakfast cereals, plant milks, and imitation meats can provide enough B12 in one serving.
๐ To ensure sufficient B12 intake, it is recommended to consume a B12-containing source two or three times a day, such as a bowl of cereal for breakfast and a cup of plant milk later on.
๐ Supplements are a convenient option for individuals who prefer a quick and simple way to meet their B12 needs.
๐ฝ๏ธ Vitamin B12 is crucial for red blood cell production, brain function, and cardiovascular health.
๐ฉบ Common symptoms of B12 deficiency include fatigue, weakness, numbness, pale skin, memory loss, and tongue swelling.
๐ While blood levels of B12 may appear normal, tissue levels can still be low, making a more sensitive test necessary.
๐ There are different forms of B12 supplements available, including pills, tablets, and liquid sprays.
๐ฑ It is important to ensure an adequate intake of B12 through diet or supplementation.
๐ Supplements containing cyanocobalamin may be hard on the kidneys, so methylcobalamin is a better option for those with kidney issues.
๐ The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms, with some authors suggesting 4-7 micrograms for adults.
๐ฅฉ Animal foods like salmon and fortified foods such as breakfast cereal can meet the RDA for B12, but it's safer to consume B12-containing foods multiple times a day.
๐ A 50 microgram daily supplement is sufficient for most people, but higher dosages may be necessary for those with severe deficiency.
๐ Taking a 2000 microgram dose of B12 once a week can also provide adequate supplementation.
๐ Taking supplements of Vitamin B12 is an effective way to ensure you get enough for the whole week.
๐ธ The cost of Vitamin B12 supplements is relatively low, amounting to around six cents a week.
๐ฑ Eating animal products, including factory farmed meats, is another way to obtain Vitamin B12.
๐ฑ Vitamin B12 can be found in tea leaves, tempeh, mushrooms, algae, and organic vegetables, but their effectiveness in humans is uncertain.
๐ The safest options for obtaining B12 are animal products, small dose supplements, or fortified foods.
๐คธโโ๏ธ There are plenty of flexible options available to meet B12 needs.
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