Important for a balanced diet: 10 foods you should eat every day
In addition to its important function in hematopoiesis, vitamin B12 also protects our nerve cells. Vitamin B12 is involved in the formation of the nerve sheath, the so-called myelin sheath. It forms a kind of insulating layer around the nerve fibers and thus guarantees the rapid transmission of sensory perceptions and stimuli.
Suffers from the body and Vitamin B12 deficiency, this myelin layer can no longer be sufficiently preserved and is gradually destroyed. As a result, nerve transmission function is disrupted and slowed down. However, the protective layer around the nerve fibers is also missing, which causes further damage.
Nerve damage can occur
Nerve damage manifests itself as follows:
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- Armor in the hands and feet
- Numbness or pain in the limbs to paralysis
- muscle weakness
- Problems with coordination and unsteady walking
- sensory disorders
- reflex disorders
- visual disorders
Here, the deficiency could already lead to chronic damage to the nervous system. Some people with vitamin B12 deficiency complain of depression and other mental health problems.
These foods contain a vitamin
First, cause a Vitamin B12 deficiency attributed to reduced income. Vitamins are essential fabrics. Therefore, the body cannot make them itself, but they must be regularly supplied with food. The main suppliers for this are animal products such as eggs and milk. Seafood, salmon and meat, therefore, vegetarians and especially vegans must make sure that they absorb this vitamin differently.
According to the German Society for Nutrition (DGE), the daily requirement of vitamin B12 is four micrograms for young people from 13 years of age and adults. For comparison: 100 grams of mountain cheese contains about 0.81 micrograms of vitamin B12. Meat and fish have a particularly high vitamin content. They’re probably in salmon between two and three micrograms of vitamin B12 per 100 grams contain. In order for the body to be able to absorb vitamin B12 from food at all, a special protein is needed. It is a so-called internal factor, which is formed in the stomach. For chronic Gastric and intestinal diseases or after surgery This mechanism can be disrupted and symptoms of deficiency can occur.
IN pregnancy or s increasing age the need for vitamin B12 increases. This and also long Taking medication for diabetes allong-term, morbid drinking of alcohol it can also cause vitamin B12 deficiency. Take special care with long-term medicines with increased stomach acid production. Vegans are also particularly at risk: with a vegan diet, you completely avoid animal food. This also applies to the supply of vitamin B12. According to the DGE, it is not possible to meet the demand for plant foods.
Avoid vitamin B12 deficiency – that’s how it works
As soon as the first signs of nerve damage appear, Vitamin B12 deficiency usually still reversible, ie repairable. However, after months or years, the damage may be irreversible. Therefore, at the first signs of nerve damage, see a doctor who can do a vitamin B12 test, for example.
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Talk to your doctor about how to prevent nerve damage by getting enough vitamin B12. It will explain if and what B12 supplements you should take. Dietary supplements should never be consumed on suspicion alone. Instead, the dosage should be clarified in advance with the physician and accompanied therapeutically.
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