Cobalamin – B12
The last of the B vitamins we will cover in this class is cobalamin, also known as vitamin B12. This vitamin is crucial for healthy blood cell formation and for a healthy nervous system. B12 is also needed for energy production and getting enough vitamin B12 in your diet will help to keep your heart healthy by reducing homocysteine levels.Cobalamin is found in animal products such as meat, milk, cheese, eggs, poultry and fish. A deficiency will result in an anemia as well as fatigue, numbness, balance problems, cognitive impairment and general ill-health. A deficiency usually occurs when some people develop an inability to absorb vitamin B12 due to lack of stomach acid or an enzyme called intrinsic factor.
Cobalamin and Diet
A diet that includes any type of animal products will supply enough vitamin B12 for most people. Strict vegans may need to add dietary B12 supplements.The RDA for Cobalamin
- children age 4 to 8 need 1.2 mcg
- males age 9 to 13 need 1.8 mcg
- males age 14 up need 2.4 mcg
- females age nine to 13 need 1.2 mcg
- females age 14 and up need 2.6 mcg
- pregnant females need 600 mcg
- six ounce pork chop – 0.66 mcg
- one hamburger patty – 2.21 mcg
- one cup chopped chicken breast – 0.48 mcg
- one egg – 0.65 mcg
- two ounces mozzarella cheese – 0.46 mcg
- two ounces cheddar cheese – 0.47 mcg
Biotin
This vitamin is found in several foods and it is made by bacteria in your intestinal tract. Like most B vitamins, it is necessary for energy production.This Week's Assignment
Review the information for folate. Getting enough folate is important for your health. Think about the foods you eat every day and make sure you choose foods that are great sources of folate every day.This Week's Quiz
You can test your knowledge of carbohydrates with this quiz: Quiz Five – Water Soluble VitaminsThis is lesson five of the About Nutrition Basic Nutrition Course.
Sources:
USDA. "National Nutrient Database for Standard Reference." Release 20. September 2007.
Harvard School of Public Health. "Vitamins." 2007.
Yu BL, Zhao SP. "Antiinflammatory effect is an important property of niacin on atherosclerosis beyond its lipid-altering effects." Med Hypotheses. 2007 Jan 17.
Kondo A, Kamihira O, Gotoh M, Ozawa H, Lee TY, Lin AT, Kim SR, Lin HH. "Folic acid prevents neural tube defects: international comparison of awareness among obstetricians/gynecologists and urologists." J Obstet Gynaecol Res. 2007 Feb;33(1):63-7.
Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human Metabolism." Fourth Edition. Belmont, CA. Wadsworth Pub Co. 2005.
Food and Nutrition Board, Institute of Medicine, National Academies. "Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Vitamins." Published 2004.
