Eating meat, shellfish, and dairy products is a great way to ensure your body is getting enough vitamin B12. Found only in animal products, vitamin B12 is stored in significant amounts by your body. Great news for meat eaters””not so good for vegetarians and vegans!
Vitamin B12 is important for the maintenance of healthy nerve cells and red blood cells. It also plays an important part in the body’s production of DNA, the genetic material in all cells. Bound to proteins in food, vitamin B12 is separated by stomach hydrochloric acid during digestion. It then bonds with a substance called “intrinsic factor” before being absorbed into the bloodstream.
Deficiency in vitamin B12 can be caused by a condition called pernicious anemia, or by lack of consumption due to a non-animal product (vegan) diet. Others at risk include people with ulcers, Chron’s disease, or other gastrointestinal disorders, and those taking medication for epilepsy, chronic heartburn, or gout.
To avoid vitamin B12 deficiency, be sure you’re getting the daily recommended allowance, which is 6 mcg. A day’s supply can be obtained by eating one chicken breast, one hard-boiled egg, one cup of plain low-fat yogurt, and one cup of milk with a cup of B12-fortified cereal. Supplements can also help you obtain the proper amount.