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10 Amazing Benefits Of Vitamin B12 (And Where To Get It)

10 Amazing Benefits Of Vitamin B12 (And Where To Get It)

Vitamin B12 is necessary to ensure the proper functioning and health of nerve tissues, brain function, and red blood cells.

A wide variety of signs and symptoms[1] may occur when you are deficient including cognitive impairment and slowed mental processing and a host of behavioral and emotional issues such as depression, irritability, and psychosis. In young children, the symptoms include poor growth and development, and difficulties with movement.

This vitamin can be found most commonly in foods such as meat, fish, and dairy products. As you age, your body’s ability to absorb vitamin B12 from food slows down making it difficult to reap vitamin B12 benefits[2]. The following as some of the benefits of Vitamin B12:

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 1.  Helps maintain a healthy digestive system

Vitamin B12 also protects against heart disease by regulating cholesterol levels[3], which assists in the prevention of high blood pressure.

Improving absorption begins with consuming adequate amounts of B12-rich foods including meat, poultry, fish, eggs, dairy and other fortified foods which assist in producing healthy gut bacteria. Healthy gut bacteria keeps the digestive system functioning well and ensures that B12 is properly absorbed.

2. Helps keep hair, skin and nails healthy

Vitamin B12 helps in the reproduction of tissue cells and cellular regeneration is essential for healthy skin, hair, and nails.[4]  It is important for metabolism and its metabolic boosting properties assist in boosting the skin’s metabolism. Nutrients are able to more easily reach your skin, resulting in healthier tissue, vibrant skin tone and strong healthy hair and nails.

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3. Helps in healthy regulation of the nervous system

Healthy amounts of vitamin B12 can assist in reducing brain shrinkage which can cause depression and stress.[5] B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate are linked to depression.

4. It is a natural energy enhancer

Low energy levels, lethargy and the feeling of not wanting to do anything may be a sign that you are not getting enough Vitamin B12. Working in concert with the other B vitamins, B12 is known for its ability to keep you alert and feeling energized. It is needed to convert carbohydrates into glucose in the body, leading to energy production and a decrease in fatigue and lethargy in the body

5. Helps to prevent anemia

B12 is necessary for the production of a healthy level of red blood cells. The constant production of red blood cells helps to ward off megaloblastic anemia[6]which causes chronic fatigue and physical weakness throughout the body.

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6. Protects and treats certain types of cancer

Vitamin B12 helps in the prevention and treatment of certain cancers, particularly prostate, lung, breast, and colon cancer.

7Protects Against Heart Disease

B12 has been shown to assist in sustaining and improving the cardiovascular system overall.[7] Adequate levels of vitamin B12 is a major part of a comprehensive approach to maintaining a healthy heart.

8. Helps to prevent stroke

B vitamins have been linked to a lower incidence of stroke which is a condition that occurs when a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. Vitamin B12 helps to protect against heart disease like a heart attack or stroke by lowering high homocysteine levels in the blood.

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Foods that enhance vitamin B12 benefits

Foods high in Vitamin B12[8] include shellfish, liver, fish, crab, fortified soy products (tofu, soymilk), fortified cereals, red meat, low-fat dairy, cheese, and eggs. Below are the top 10 foods ranked in order according to the percentage of B12 they contain based on the Food and Drug Administration’s (FDA) recommending daily value (DV) index.[9]

  1. Shell fish[10]Clams, oysters and mussels contain massive amounts of B12. One 3 oz. serving of cooked clams contains 1401% of the recommended DV.
  2. Liver[11]: A three-ounce serving of beef liver will provide you with 1178% of the recommended DV.
  3. Fish[12]: Fish highest in B12 are  Mackerel (269% DV), Smoked Salmon (257% DV), Herring (186% DV), Tuna (154% DV) , Canned Sardines (126% DV) and Trout (106% DV)
  4. Crustaceans[13]: Crustaceans include crayfish, shrimp, lobster and crab. A three oz. serving of crab contains 163% DV.
  5. Red Meat[14]: Beef and lamb are particularly high in this vitamin. A three ounce serving of cooked beef contains 85% DV
  6. Fortified Soy Products[15]: This category is inclusive of food items such as tofu and plain soymilk which contains 34% DV.
  7. Fortified Cereals[16]: The amount of B12 in cereals will vary by brand and in order to find the correct cereal to fit your nutritional needs, make sure to check the label. A cup of Kellogg’s All-Bran Buds cereal contains 300% of the recommended DV. Most cereals do not have B12 levels this high.
  8.  Dairy products[17]: These products include: Nonfat Yogurt (25% DV), Reduced Fat Milk (22% DV), Skim Milk (21% DV) Whole Milk (18% DV), and Full Fat Yogurt (15% DV)
  9. Cheese[18]: Adding three ounce serving of the following cheeses to your favorite dishes is a great way to get some additional B12 incorporated into your diet: Swiss (14% DV), Reduced Fat Mozzarella, Parmesan and Gietost (11% DV), Tilsit (10% DV) and Feta (8% DV).
  10. Eggs[19]: Surprisingly, there are a variety of eggs that provide a good dose of B12, including: Chicken eggs (6% DV per yolk), Goose (122% DV), Duck (63% DV), Turkey (22% DV), and Quail (2% DV).

As you can see, most foods delivering vitamin B12 benefits are primarily meat products, which can prove to be problematic for those who do not eat meat or meat products.

Here are some ways vegans can maintain their meat-free diet and still avoid becoming B12 deficient:[20]

  1. Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
  2. OR  Take one B12 supplement daily providing at least 10 micrograms
  3. OR  Take a weekly B12 supplement providing at least 2000 micrograms.

It is important to note that the less frequently your body receives B12 the more you will need to take. Vitamin B12 is best absorbed in small amounts although there is no harm in exceeding the recommended amounts or using more than one option above to receive the recommended daily dose. Fortified foods such as grains, nut or grain ‘milks’ and nutritional or brewers yeast can be added to foods to provide B12 organically. Yeast can easily be added to foods with little or no effect on the taste or texture.

Precautions

Vitamin B12 is considered safe for most people when taken orally, applied to the skin, taken through the nose, administered as a shot, or injected into the vein (by IV). It is even considered safe in large doses. However, here are a few specific precautions and warnings you should be aware of:[21]

  • Pregnancy and breast-feeding: Doctors recommend that pregnant and breast-feeding women are careful not to exceed the recommended DV as the effects of taking higher doses during these times are unknown.
  • Post-surgical stent placement: Vitamins B6, B12 and folate should be avoided after this type of coronary procedure as it could cause the blood vessels to narrow and lead to complications.
  • Allergy or sensitivity to cobalt or cobalamin; Leber’s disease or a hereditary eye disease: People with these conditions should avoid taking B12
  • Abnormal red blood cells (megaloblastic anemia): This condition is often treated by vitamin B12 therapy, however, it could also exacerbate this condition. Follow the advice of your health care provider
  • High numbers of red blood cells (polycythemia vera): Vitamin B12 deficiency therapy could unmask the symptoms of this condition.

Reference

[1] http://www.webmd.com/food-recipes/guide/vitamin-b12-deficiency-symptoms-causes#1
[2] http://www.medicalnewstoday.com/articles/219822.php
[3] http://universityhealthnews.com/daily/heart-health/lowering-cholesterol-naturally-with-b-vitamins/
[4] https://eunatural.com/vitamin-b12-hair/
[5] http://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077
[6] https://rarediseases.org/rare-diseases/anemia-megaloblastic/
[7] http://www.newsmax.com/FastFeatures/health-benefits-of-vitamin/2015/04/07/id/387945/
[8] https://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php#vitamin-b12-density-by-gram
[9] http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
[10] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15159&t=15159&h=15159&s=100&e=85.0&r=190.0
[11] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=13327&t=13327&h=07041&s=100&e=81.0&r=28.4
[12] http://www.lifehack.org/496827/10-foods-highest-in-vitamin-d-that-you-should-include-in-your-diet
[13] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15137&t=15137&h=15137&s=100&e=134.0&r=85.0
[14] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=23065&t=23065&h=23065&s=100&e=34.0&r=85.0
[15] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=16272&t=16272&h=16238&s=100&e=91.0&r=243.0
[16] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=08005&t=08005&h=&s=100&e=30.0&r=31.0
[17] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=01151&t=01151&h=01118&s=100&e=245.0&r=245.0
[18] https://www.healthaliciousness.com/articles/cheese-high-in-vitamin-b12.php
[19] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=01125&t=01125&h=01131&s=100&e=17.0&r=50.0
[20] http://veganhealth.org/articles/vitaminb12
[21] http://www.webmd.com/vitamins-supplements/ingredientmono-926-vitamin%20b12.aspx?activeingredientid=926

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Last Updated on April 6, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

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