Vitamin B12 and folic acid are essential for the proper functioning of our body. Find out what they are for and what foods they contain .
Let's take a closer look at the functions of vitamin B12 and folic acid, because they are important, which foods to combine.
What is vitamin B12
Vitamin B12 or cobalamin, water-soluble, is also known as the "energy vitamin" for its energizing power and is essential for longevity.
It cannot be produced synthetically but is formed on colonies of bacteria or mold present above all on the meat; B12 is a dark red vitamin, a shade given by cobalt.
Why vitamin B12 is important
Vitamin B12 is very important for the synthesis of hemoglobin. It is necessary for the metabolism of nervous tissue, proteins, fats and carbohydrates. It also regulates the body's iron intake and fixes vitamin A in tissues.
Where vitamin B12 is contained
The main source in which vitamin B12 is present is given by animal proteins . The liver is the best source, followed by the kidney, the muscle meat, the fish ; in the vegetarian field it is contained in egg yolk and, to a lesser extent, in cheeses, especially aged.
It is strongly debated whether it is contained in the most useful form for us also in algae, as nori or spirulina, in soya and derivatives.
What a vitamin B12 deficiency entails
A deficiency of vitamin B12 leads to serious neurological and behavioral disorders and can lead to forms of anemia.
Serious deficiencies of vitamin B12 due to insufficient food intake are quite rare, however they may affect food-poor vegans, people with difficulty in assimilating it, elderly.
Symptoms of a vitamin B12 deficiency can be recognized in: weakness, pallor, jaundice, tiredness, inflamed tongue, tingling in the extremities, reduced perception of pain, irritability, headache, depression, sleep disorders, difficulty in remembering,
Vitamin B12: when to take it and dosage
What is folic acid
Folic acid is also known as vitamin B9 . The name derives from the Latin folium which indicated broad-leaved vegetables such as spinach or chard, which are rich in them. Folic acid has a complex structure, which includes benzene and heterocyclic nuclei with nitrogen.
Why folic acid is important
Folic acid is essential for the synthesis of DNA and proteins and for the formation of hemoglobin, and is important for the proper growth of the embryo. The presence of folic acid is essential to balance the levels of homocysteine, an amino acid associated with cardiovascular diseases and heart attacks. Due to its protective action on the tissues that will form the fetus, it is important for the prevention of congenital defects (diabetes, malformations, anemias).
Where folic acid is contained
Folic acid is found in abundance in some foods such as green leafy vegetables, such as spinach, broccoli, brussels sprouts, asparagus, salad; it is also contained in legumes, whole grains, fruits such as lemon, melon, kiwi, strawberry, oranges and brewer's yeast . The liver is equally rich. Care must be taken because the cooking process destroys part of the folate present in the food.
What causes a lack of folic acid
The lack of folic acid in the early stages of pregnancy can considerably increase the risk of fetal malformations; furthermore it may cause intrauterine growth retardation, premature labor or lesions in the placenta.
In adults, a shortage of folic acid can lead to megaloblastic anemia . The first symptoms of his deficiency are fatigue, depression, decreased immune defenses.
Importance of combining vitamin B12 and folic acid
Folic acid, like vitamin B12, is also part of the B vitamins, all essential for the proper functioning of our body. Vitamin B9 or folic acid is water-soluble and acts as a coenzyme, along with vitamin B12, in the breakdown and utilization of proteins.
The two vitamins are closely related: the deficiency of vitamin B12 can cause a deficiency of folic acid, and the deficiency of one of the two vitamins can cause anemia. Vitamin B12 in fact acts in combination with folic acid to allow perfect hematopoiesis. Yes therefore to the combinations of foods containing vitamin B12 and folic acid outlined above.
