Vitamin B12, also known as cobalamin, is an essential nutrient for the human body. Its main physiological functions are to participate in the production of red bone marrow cells and prevent pernicious anemia, as well as to protect the brain's nerves from damage. A lack of Vitamin B12 can cause many harms. Some people say that eating more dark-colored vegetables can supplement Vitamin B12. Is this true?
What are the harms of Vitamin B12 deficiency?
Vitamin B12 is generally known as the "hematopoietic vitamin" and has excellent effects on skin regeneration. Cell regeneration and blood production cannot do without it, and it is an important component for promoting human metabolism.
Anemia symptoms caused by Vitamin B12 deficiency mainly include: indigestion, sparse and yellow hair, dizziness, listlessness, vomiting, diarrhea, irregular menstruation in women, yellowing of the eyes and skin, etc. In severe cases, liver dysfunction, memory loss, decreased resistance, impaired blood production in the body, and even loss of balance, intermittent pain in the body at不定位置, and pain in the fingers and toes may occur.
In cases of severe deficiency, the growth of rapidly renewing cells such as the intestinal surface tissue and bone marrow cells will be affected. At the same time, it can also affect the nervous system. However, the mechanism of action is not exactly the same as folic acid deficiency, so the two cannot be substituted for each other in treatment.
Usually, Vitamin B12 and folic acid are called the "hematopoietic vitamins" together. Pregnant women, infants, the elderly, and people with gastrointestinal diseases are prone to Vitamin B12 deficiency due to factors such as excessive consumption, limited intake, or poor absorption and utilization. Therefore, these groups have a higher probability of developing anemia.
Can eating dark-colored vegetables supplement Vitamin B12?
In nature, Vitamin B12 is mainly synthesized by bacteria in the rumen and colon of herbivorous animals. Therefore, it is mostly found in animal foods, mainly in the liver and meat, with a small amount also found in dairy products. Examples include animal liver, kidney, beef, pork, chicken, fish, clams, eggs, milk, cheese, and other dairy products.
Most plant vegetables do not contain Vitamin B12, and there is no scientific basis for supplementing Vitamin B12 with dark-colored vegetables. If you are a strict vegan who does not eat eggs or dairy products, it is recommended to eat more beans. Some bean root nodules contain parasitic microorganisms that can produce a small amount of Vitamin B12. If necessary, you can take nutritional supplements.