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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)
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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.

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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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