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Vitamin B12What is B12? Vitamin B12 is one of the 8 vitamins of the ‘B- complex’. Most of the B-vitamins are found in both animal and plant food. An exception is B12, that is found in almost all animal food but not in plants. Also not in tempeh, miso and algae, as was thought in the past. When you are on a strict vegan diet, you will most likely develop vitamin B12 deficiency. B12 in the human body Vitamin B12 is important for cell division, the building of blood-corpuscles and the functioning of the nervous system. Apart from this it is believed that there is a connection between a vitamin B12 deficiency and the hardening of the arteries. The origin of B12 Vitamin B12 is made only by micro-organisms. Animals and plants cannot make B12. Animals that need B12 get it by eating other animals and by eating ‘dirty’ food, on which the micro-organisms live. It is believed that herbivores also get their B12 through symbiosis with micro-organisms in their intestines. In the human body B12 making micro-organisms are present in the large intestine. However, the large intestine is located behind the small intestine, where B12 can be absorbed. Therefore, this B12 is of no use for the human body. B12 deficit Vitamin B12 is stored really well in the liver. Compared to other vitamins the daily needed amount is very small, only a few micrograms. So a deficit will develop very slowly, maybe only 2- 3 years after stopping B12 intake. Smoking, alcohol consumption and some medicines speed up this process. What to do? When you eat vegan or vegetarian, and you don’t eat a lot of dairy products, it is important to take B12 pills. Check your blood for B12 every two years, the value should be more than 150 pmol/l. www.lesabot.org |
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