Part 1 - Vitamin B12 and your Health Vitamin B12 (Cobalamin) should be an important part of your daily diet. It is an essential nutrient. You need Vitamin B12 for the proper function and development of your brain, nerves, blood cells, and many other parts of your body. You need it to produce DNA and healthy red blood cells in your bone marrow. You can only get Vitamin B12 in meat and dairy products or as a yeast extract. A B12 deficiency can result in anemia which is a lower-than-normal count of red blood cells.
Without sufficient B12 working in your body, besides anemia, it can eventually lead to irreversible damage to your nerve cells. This in turn can numbness and tingling in the hands and feet, difficulty walking, muscle weakness, irritability, memory loss, dementia, depression and psychosis. The body normally stores a supply of B12 but less and less as we age. Often, symptoms do not become evident until we are older.
B12 is being used in the treatment of Alzheimer's Disease. Pretty serious stuff so B12 is not something to fool around with. You need to have it and in good supply. There are many B12 supplements available in health food stores so if you know you have a B12 deficiency, it is easy to treat. However, you cannot rely solely on supplements because the body will only absorb a tiny percentage of the oral supplement. You need to be sure your daily diet also contains a goodly percentage of foods that contain B12.
Start by seeing your doctor to find out if you do, in fact, have a B12 deficiency. Loading up on B12 without a doctor's advice is not a good idea because that can cause you problems as well, including headaches, heart palpitations, an energy 'high', poor absorption of other nutrients and foods and even possible kidney problems. Other medications you are taking (containing histamines, e.g.) may interfere with the rate at which your body is able to absorb B12 or they in turn could be affected by high doses of B12. So ask your doctor about side effects and other drugs it may interfere with.
Part 2 - Vitamin B12 and Weight Loss Vitamin B12 is important to your weight loss program in a number of ways. First, it helps your body to convert fat and protein in your body to energy. Second, it increases your metabolic rate substantially. Many people call B12 the 'energy' vitamin because of this. More energy equals more ability to burn calories. It also means you will not be as tired as you may have been. Thirdly, B12 is needed for the movement functions of your body. More and often faster movements occur during an exercise / weight loss program thus aiding weight loss. And, B12 normally helps with the absorption of other nutrients - again, important in a weight control program.
B12 is not a weight loss vitamin, per se, but making sure you are getting the correct balance of minerals and vitamins is a good start to any weight loss program. Ensuring your body has the correct B12 level is more important. Weight loss will occur with a good diet and exercise program and B12 will assist you to do that. Always check with your doctor and follow her/his recommendations before starting a major weight loss program - especially if your program includes a radical change in your diet. You need to be sure your body is ready and able to accept these dietary and potentially stressful changes.
Part 3 - Sources of Vitamin B12 If you are following a weight loss program, it is vital that you ensure your body is getting all the minerals and vitamins it needs and in the right quantities. Vitamin B12 is available in natural form in fortified cereals and most red meat and dairy products. Some of the best sources for this vitamin include beef, pork, chicken and turkey, fish (trout, tuna and salmon particularly), liver, yogurt, clams, milk, cheese and eggs. You can also find it in most fortified cereals. Be sure to read the label!
According to the 2005 Dietary Guidelines for Americans, "nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet." The Dietary Guidelines for Americans describe a healthy diet as one that:
- Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products:
Milk and milk products are good sources of vitamin B12. Many ready-to-eat breakfast cereals are fortified with vitamin B12.
- Includes lean meats, poultry, fish, beans, eggs, and nuts.
- Fish and red meat are excellent sources of vitamin B12. Poultry and eggs also contain vitamin B12.
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
- Stays within your daily calorie needs.
Vegetarians who are on a strict no meat, no dairy diet need to ensure they are getting the B12 supplements they need. Most vegetarians have a good understanding of nutrition and the needs of their bodies. They do need to compensate for the lack of B12 they get through meat and dairy products so they do not run into problems later in life. So, eat healthy foods that contain the essential minerals and vitamins your body needs, including B12. Use the extra energy it gives you, follow an active lifestyle including a time for daily exercise and you will keep your weight under control.
Bob Taylor is an educator, writer and researcher. He publishes a bi-weekly newsletter about weight loss, diet, exercise and lifestyle changes that help people to lose weight and keep fit. Read more articles on his website: http://www.myweightlosssuccess.biz
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