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Vitamin B12 And It's Importance

By Suparna Chakaraborthy

Vitamin and Minerals are substances which are needed for proper working of the body. There are 6 different types of Vitamins, which include Vitamin – A, B,C,D,K and E. Vitamin B is further divided into - B1, B2, B6, B12. Vitamin B12 is one of the most important and doctors have confirmed that the number of people suffering from the deficiency of Vitamin B12 on a rise.


The function of the Vitamin B12 is the most critical. Vitamin B12, is important for the formation of red blood cells, synthesis of DNA molecules, repair blood cells, maintenance of the nervous system and growth of a body. The most dangerous effect of Vitamin B12 deficiency is Anemia and neurological damage. Vitamin B12 plays a very important role in the working of the nervous system. The nerves are coated with insulated fatty sheath, which consists of proteins called myelin. Vitamin B12, play a vital role in maintaining the presence of the myelin.


At the time of deficiency, the body starts absorbing Vitamin B12 from the intestine in the presence of calcium rather than the diet. Small amounts of VitaminB12, are stored in the body for emergency purpose but a complete exhaustion of the Vitamin, can lead to dangerous health conditions. Chronic Amenia and blood clotting are some of the major outcomes of prolonged Vitamin B12 deficiency.


Vitamin B12 is a water soluble vitamin which needs to be ingested and absorbed daily to prevent deficiency. The symptoms of Vitamin B12 deficiency are, fatigue, nausea, dizziness, headache, nervous breakdowns and loss of red blood cells may lead to white patched in skin. Red blood cells carry oxygen to the body cells and tissues, thus deficiency in the formation of red blood cells will create serious problem and even death.

Sources Of Vitamin B12

To make sure your body gets an adequate amount of Vitamin B12 everyday, it is very important to intake food rich in Vitamin B12. The main sources of Vitamin B12 are meat, dairy product, eggs, soya products, green vegetables etc. Here is a diet to maintain your Vitamin B12 levels -

1.Breakfast – One boiled egg, a glass of milk (skimmed) with cornflakes or two slices of bread with cheese or butter.

2.Lunch – A bowl of rice with a bowl of dal. Keep a bowl of curd with sprouts as a side dish. Team your meal with cooked leafy vegetables. If you are a non-vegetarian you can also include chicken stew.

3.Dinner – A bowl chicken or vegetable stew, bread with butter and a glass of milk. If you are consuming rice then make sire you team it with paneer or tofu.

Read more about: anemia diet nutrition
Story first published: Wednesday, September 15, 2010, 11:59 [IST]
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