Vitamin B12 – Cobalamin

Vitamin B-12 is an essential water-soluble vitamin. It means it can dissolve in water and passes through the bloodstream.  Any excess vitamin B12 is excreted in the urine. It is taken by mouth to treat vitamin b12 deficiency condition in which vitamin B12 levels in the blood are too low. Cobalamin is another name for vitamin B-12.

Brain-Friendly

Vitamin B-12 is essential to the normal function of the brain and the nervous system. It also helps in the production of red blood cells and regulates DNA.

Metabolism

Vitamin B12 acts as an enzyme cofactor. It also plays a significant role in breaking down fat, carbohydrates, and proteins into energy and helps in metabolism. It also needs B-6 and folate to work correctly.

B12 and folic acid absorption

It plays an essential role in the absorption of folic acid, which is needed to synthesize fatty acids and energy production. Vitamin B-12 enables the release of energy by helping the human body absorb folic acid.

Prevents from eye disorders

Vitamin b12 folic acid and other B complexes may help prevent eye disease called age-related macular degeneration.

Manages homocysteine level

Vitamin B12 by mouth, with folic acid and sometimes pyridoxine (vitamin B6), can lower blood levels of homocysteine Homocysteine is a common amino acid in your blood. We get it mostly from eating.

Heart-healthy

It is also helpful for heart disease, clogged arteries and lower the risk of re-clogging arteries in the blood and causes cardiovascular diseases

RDA for B12

The recommended allowances for teens and adults over the age of 14 years is to consume 2.4 micrograms (mcg) of vitamin B-12 a day. Pregnant women should be sure to consume 2.6 mcg, and lactating women 2.8 mcg per day.

B12 rich foods

It is present naturally in meat products and can only be industrially produced through bacterial fermentation synthesis. It is found naturally in animal products, such as fish, meat, eggs, and dairy products. It is not available in plant foods. Beef, pork, ham, poultry, lamb, fish, especially haddock and tuna, dairy products, such as milk, cheese, eggs, breakfast cereals, yogurt, and yeast products.

Grilled mackerel

Ingredients

  • Mackerel        4 oz.         (113 gram)
  • Salt                  1/4 tsp (1.5 gram)
  • Pepper,           1/4 tsp (0.53 grams)
  • Lemon juice   1 tbsp (15 grams)

Method

  • Preheat grill to high heat.
  • Clean the fish. Season with salt and pepper. Lay mackerel fillets on the grill, skin side up.
  • Leave the lid open and cook for a few minutes to develop grill marks, about 4 minutes. Flip fish and cook for an additional 4-5 minutes until fish is opaque all the way through.
  • Squeeze lemon juice over the top just before serving and enjoy

Nutrient profile

  • Calories 302
  • Carbs 1g
  • Fat 20g
  • Protein 27g
  • Sodium 676mg
  • B12 390mg
  • B6 200mg

References

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