Vitamin B12, also known as cyanocobalamin, is slightly soluble in water, soluble in ethanol, and is highly hygroscopic when in anhydrous form, and the crystals are stable at room temperature or in mildly acidic or alkaline environments after absorbing water. Vitamin B12 is red in color due to the presence of the metal element cobalt, and is one of the vitamins with a special color. Vitamin B12 is not only an important substance involved in the synthesis of proteins and the metabolism of fats and sugars in the body, but also an important raw material for the production of red blood cells. It is the only vitamin that requires a special gastrointestinal secretion to be absorbed by the body. It has a long residence time in the intestines, about 3 hours (most water-soluble vitamins are only a few seconds). Vitamin B12 is found mainly in animal foods.

Physiological functions

1. Prevent anemia, promote development of vitamin B12 can promote the formation and regeneration of red blood cells, and the development and maturation of red blood cells, so that the muscle is in a normal state, thus preventing pernicious anemia; vitamin B12 can also activate amino acids, promote nucleic acid biosynthesis, is conducive to protein synthesis, the growth of young children have an important role in development.

2. Can prevent the occurrence of heart disease in daily life, a large number of intake of food containing vitamin B12, or moderate supplementation of vitamin B12 preparations, can reduce the risk of heart disease. Expert research has proved that people with high levels of cysteamine in the blood have a much greater risk of heart disease or death from heart disease than normal people. If the patient is given both folic acid and vitamin B12 can effectively reduce the level of cysteamine in the blood.

3. Adjusting for jet lag is due to the gap between the body's biological clock and the local time of day. People who often go abroad rely on exercise to adjust to the physical discomfort caused by jet lag. Before exercise, you can take vitamin B12, which will quickly eliminate the discomfort caused by jet lag. If you can then combine vitamin B1, B6, the effect will be more significant.

4. Can treat gout disease causes gout disease. It is mainly caused by the increase of a substance called purine contained in food. Foreign medical experts pointed out that people suffering from gout, in addition to changing bad dietary habits, but also through a mixture of intake of vitamin B12 and folic acid indirectly to achieve the therapeutic effect. Because folic acid can promote the synthesis of nucleic acid, reduce purine material, and can inhibit the blood of uric acid concentration rise; and vitamin B12 can promote the function of folic acid effectively, help folic acid reuse.

5. Enhance memory vitamin B12 can make fat, carbohydrates, proteins suitable for the muscle to be utilized to eliminate irritability, promote concentration, enhance memory and sense of balance.

Lack of performance

1. Anemia due to vitamin B12 deficiency caused by anemia is mainly manifested as indigestion, yellow hair, dizziness, mental fatigue, vomiting, diarrhea, women's menstrual disorders, yellowing of the eyes and skin. In severe cases, liver dysfunction, memory loss, reduced resistance to disease, muscular hematopoietic disorders, and even imbalance of movement, intermittent and indeterminate pain in the body, as well as soreness in the fingers and toes, can also occur.

Often vitamin B12 is known as a hematopoietic vitamin along with folic acid, but it is not the same as folic acid in its mechanism of action, so the two are not interchangeable in treatment.

2. It can damage the nervous system Vitamin B12 deficiency also triggers patchy, diffuse nerve demyelination. When this occurs, patients may experience neurological symptoms such as depression, memory loss and tremors in the limbs.

Scientists believe that the lack of vitamin B12 causes neurological damage, mainly due to the lack of vitamin B12 in the muscle, which leads to the impediment of the synthesis of some neurotic components. In comparison, nerve cells need more vitamin B12 than other cells the more vitamin B12 you have, the more you can maintain the health of the nervous system.

3. It affects sexual functionThe main component of vitamin B12 is a metal element called cobalt, so its physiological activity depends largely on the role of cobalt. Cobalt can reduce the oxygen consumption of muscle tissues, thereby increasing tolerance to hypoxia and promoting the vitality of muscle tissues in a hypoxic environment. The results of the study showed that long-term vegetarians due to vitamin B12 deficiency, the concentration of spermatozoa in the semen is significantly lower than others, and the amount of semen produced is also less than others, thus affecting normal sexual function.

The reason for the deficiency

1. Vitamin B12 is difficult to be absorbed by the body, and when absorbed, it needs to be combined with calcium in order to be beneficial to the body's functional activities.

2. Elderly people, infants and young children, as well as people suffering from gastrointestinal diseases, due to excessive consumption of vitamin B12 in the body, limited intake or poor absorption and other factors, it is easy to cause a lack of vitamin B12 in the body.

3. Long-term smoking and a vegan diet can hinder the intake of vitamin B12.

4. Birth control pills can make the concentration of vitamin B12 in the blood decrease.

Food Sources

Dietary vitamin B12 comes from animal foods, mainly meat, animal offal, fish, poultry, shellfish, and eggs, with lesser amounts in milk and dairy products. Vitamin B12 cannot be synthesized artificially and hardly exists in higher plants. Therefore, regular consumption of foods such as meat, animal liver and fish and shellfish (e.g. oysters, sardines, swordfish, mackerel, etc.) can effectively prevent vitamin B12 deficiency. Yeast is also high in vitamin B12, and regular consumption of yeast tablets can also prevent its deficiency.

Treatment Options

1. Intramuscular vitamin B12 injection. 25 to 100 micrograms daily, or 50 to 200 micrograms every other day; the dose can be increased when treating neurological disorders.

2. Oral yeast tablets as adjunctive therapy, 20 tablets daily in 3 divided doses.

3. Oral multivitamins, such as 21 Gold Vitamin, Gold Silk, Gold Match, Growing Up Happy and other preparations rich in multivitamins and trace elements.

So, you need to eat more eggs and dairy foods. The only plant foods that are relatively rich in vitamin B12 are algae and seaweed, so these foods should be consumed in particular.

2. As the absorption ability of vitamin B12 gradually decreases, it is easy to cause vitamin B12 deficiency. Therefore, it should be supplemented appropriately.

3. Frequent smokers who smoke need to utilize a large amount of vitamin B: to remove the strong toxicity of cyanide in cigarettes, therefore, supplementation of adequate amounts of vitamin B12 is very beneficial to the health of smokers.

4. Women who often take birth control pills birth control pills will make the concentration of vitamin B12 in the blood decrease, so it is easy to occur due to the body's hematopoietic function is reduced and caused by anemia. Therefore, it is necessary to increase the intake of vitamin B12.

5. often drink a lot of alcohol for a long time will make the body's ability to absorb nutrients, thus preventing the absorption and utilization of vitamin B12, over time it is easy to produce the symptoms of anemia, so a lot of alcohol should be strengthened vitamin B12 intake.

6. Gastrectomy surgery has been done because the gastrectomy people are very easy to vitamin B12 deficiency, therefore, should be under the guidance of the doctor, regularly to the hospital to receive vitamin B12 injections.

7. There are frequent insomnia symptoms of vitamin B12 can make it often difficult to sleep or often wake up in the middle of the night to change the sleep situation.

8. Pregnant women when pregnant, due to the rapid growth of cells and tissues in the body, will require more nutrients than normal, so that can assist the regeneration of red blood cells of vitamin B12 demand is also increased, so the need for additional supplements.

9. In the development of children and adolescents in vitamin B12 can help the formation of red blood cells, and assist children and adolescents in the role of physical development, once the body lack of pernicious anemia is easy to cause.

10. In the menstrual period before and after the female vitamin B12 and human blood is very close to the relationship between the female if the intake of adequate, the maintenance of physiological health benefits.

11. anemia vitamin B12 can promote the regeneration of red blood cells and the formation of a lack of pernicious anemia, take the right amount of vitamin B12 daily will have a good therapeutic effect.

Supplementary notes

Generally speaking, in the cooking process, vitamin B12 is not a large number of loss, frying, deep frying meat in the process, the surface of the food part of the food may be destroyed, but exists in the internal vitamin B12 will be preserved in large quantities. For example, pig liver in 100 ℃ boiling water for 5 minutes, vitamin B12 will only lose 8%; in 170 ℃ under the condition of barbecue for 45 minutes up to 30% loss. Meat at low temperature after refrigeration, thawing with a microwave oven, the loss of vitamin B12 are not more than 15%. Overall, vitamin B12 is not easy to be destroyed, thus giving people through food supplementation of vitamin B12 provides favorable conditions.

Excessive harm

The human body's physiological need for vitamin B12 1 microgram / day, folic acid 400 micrograms / day, pregnant women and lactating mothers need a little higher, usually normal food intake does not usually cause excessive disease. If overdose of vitamin B12 will appear asthma, eczema, facial swelling, chills and other allergic reactions. Severe allergy can occur palpitations, pain in the precordial area, worsening angina or increasing the number of attacks. Moreover, excessive vitamin B12 can make people hyperactive, difficult to sleep and so on.

Solution

Don't take too much vitamin C when taking vitamin B12, or it will affect the absorption of vitamin B12 in the muscle. Vitamin B12 complements other B vitamins and vitamins A, C, and E. When ingested with folic acid, vitamin B12 produces optimal results and quickly rejuvenates a person.

Classic recipes

Cold chicken liver

Raw materials chicken liver 400 grams, salt, monosodium glutamate 1 gram each, 3 milliliters of sesame oil, 10 grams of green onion, 10 milliliters of rice vinegar, 6 milliliters of pepper oil.

The practice of the chicken liver clean, and boiled, cut into slices, put in a container, add a variety of seasonings, mix well.

Effects bright eyes and blood, tonic liver and kidney. It has therapeutic effects on anemia, weakness of liver and kidney, dizziness, dizziness, night blindness and other diseases.

FeaturesChicken liver contains about 49 micrograms of vitamin B12 per 100 grams. It is rich in protein and vitamin A, a small amount of fat, carbohydrates and so on. Its practice is diverse, fried chicken liver and sauce chicken liver are favorite food. This dish is flavorful, tender and nutritious.

Scallion white clam meat

Raw materials 600 grams of clams, 50 grams of white onion, salt, monosodium glutamate 1 gram each, 15 milliliters of rice vinegar, sesame oil, cooking wine 5 milliliters each.

Practice of the white onion cut into thin julienne; clams into the pot to cook open, take out the meat, and wash the impurities in the meat; put them into a container, add seasonings and mix well.

Effective in tonifying the kidney, appetizing and strengthening the spleen. It is useful in treating weakness, indigestion, edema, thirst, cough and other symptoms.

FeaturesClam meat contains vitamin B12 28.4 micrograms per 100 grams. Mainly from coastal areas, its flavor is delicious, but also contains a variety of nutrients, and inexpensive, loved by the people. This dish is tender and refreshing, enhance appetite.

Mushroom milk

Raw materials milk 100 ml, portobello mushrooms 100 grams, 100 grams of broccoli, 50 grams of asparagus, 10 grams of green onion, salt, monosodium glutamate 1 gram each, 5 ml of cooking wine, 25 ml of vegetable oil, 10 grams of starch.

Practice will be broccoli wash, break into small flowers, blanch with boiling water, cool water control dry; portobello mushroom and asparagus cut into slices; hot oil into the onion, asparagus, portobello mushrooms stir fry, into the seasoning to boil, pour into the broccoli; to cook thickening can be.

Effective to replenish qi and blood, strengthen the body. For gastrointestinal discomfort, body weakness, qi and blood loss, chronic hepatitis, diabetes and other diseases have preventive and curative effects.

FeaturesMushrooms and milk contain vitamin B12 with a content of 6.5 micrograms per 100 grams and 0.3 micrograms per 100 grams, respectively. Mushroom meat tender, fragrant, nutritional value and medicinal value are very high. Milk contains a variety of nutrients, and easy to digest and absorb. This dish is tender and delicious, nutritious.

Gorgonian chicken

Raw materials 500 grams of chicken, 200 grams of gorgonian, green onion, ginger 10 grams each, 2 grams of salt, 1 gram of monosodium glutamate (MSG), 5 milliliters of yellow wine.

Practice will be cleaned up the chicken, the gorgonian cleaned into the belly of the chicken; the chicken into the pot, add the right amount of water and seasonings to boil, turn to a small fire, stewed can be.

Effects tonifying blood and nourishing yin, nourishing the liver and tonifying the kidney. It is effective against anemia, postoperative weakness, kidney deficiency, irregular menstruation, cancer and other conditions.

FeaturesGorgonians and black chicken both contain vitamin B12 per 100 grams of 110 micrograms and 2.12 micrograms, respectively. Chicken meat is rich in nutrients, has a high tonic effect, suitable for pregnant women, women in labor, weak patients to eat. This dish is flavorful, tender and fragrant, and is good for the body.

Egg fried crab meat

Raw materials fresh sea crab meat 300 grams, 3 eggs, 15 grams of green onion, ginger 10 grams, 30 milliliters of vegetable oil, soy sauce 5 milliliters of salt 2 grams of monosodium glutamate (MSG) l grams of cornstarch 10 grams of sugar 5 grams of cooking wine 10 milliliters.

Practice will be cleaned crab meat, dry water, and shelling after the egg mix thoroughly; oil hot into the onion and ginger, stir fry the flavor; into the crab meat and seasonings, fried with starch thickening can be.

Effective tonic bone marrow, menstruation and blood dispersal. It has therapeutic effects on bone fracture, burns, bruises, redness, swelling, osteoporosis and other conditions.

FeaturesSea crab contains vitamin B12 content of 4.7 micrograms per 100 grams. Its meat is delicious, tender, and contains a variety of nutrients. Mainly from China's coastal areas, including Jiangsu Yangcheng Lake hairy crab is the most famous. Eggs are rich in nutrients, and crab meat with fried, so that the dish flavor mellow, and the effect of tonic excellent.

Berries stewed venison

Raw materials venison 500 grams, 40 grams of berries, 50 grams of carrots, 2 grams of salt, 1 gram of monosodium glutamate (MSG), 25 milliliters of vegetable oil, soy sauce 5 milliliters.

Practice will be clean venison and carrots, cut into pieces, Chinese wolfberry clean; oil heat into the venison, soy sauce stir fry for a moment, add an appropriate amount of water, pour into the carrots and seasonings, stewed into the monosodium glutamate can be.

Effective tonic kidney and qi, spleen and stomach. It has a therapeutic effect on symptoms such as kidney deficiency, stomach cold, cold waist and legs, pain, and deficiency of Yin and essence.

FeaturesDeer meat contains 6.2 micrograms of vitamin B12 per 100 grams. Its meat is tender, flavorful, and more lean meat, can be made into a variety of dishes. In addition, the deer skin can be made of household items, and antler has a high medicinal value, it can be said that "deer is a treasure". This dish is rich in flavor and nutrition.

Salmon stew

Raw materials salmon 500 grams, 100 grams of pork, 30 grams of mushrooms, 2 grams of salt, 10 grams of green onion, ginger, 45 milliliters of vegetable oil, 10 grams of peel, 10 milliliters of soy sauce, 5 grams of pepper, 5 grams of sugar, 10 grams of starch.

Practice will be cleaned salmon, frying in the pan until golden brown fish out; pork cleaned and cut into pieces, stirred with seasoning, mushroom soaked and cut into pieces, softened peel; oil hot into the main ingredients and seasonings, add the right amount of water, simmering can be.

Effects lowering blood pressure and fat, brain and eyesight. For vision loss, high blood fat, diabetes, cardiovascular disease and other conditions have preventive and curative effects.

FeaturesSalmon contains vitamin B12 content of 7.6 micrograms per 100 grams, is one of the world's top ten valuable fish species. Its meat is delicious and cooked in a variety of ways, which is loved by people. This dish is rich in flavor and delicious.

Stewed grass carp

Raw material grass carp 500 grams, 2 grams of salt, 1 gram of monosodium glutamate (MSG), 25 milliliters of vegetable oil, 10 grams of green onion, ginger, 10 milliliters of cooking wine, 20 grams of starch.

Practice will clean up the grass carp, fish back cut, smeared with cooking wine and starch; oil heat into the onion and ginger stir fry for a few moments, into the grass carp, seasoning, add the right amount of water, stewed can be.

Effects lowering blood pressure and warming the stomach, nourishing the liver and improving eyesight. It is effective in preventing and controlling symptoms such as elevated blood pressure, dizziness and headache, blurred vision, and hyperactivity of liver and yang.

FeaturesGrass carp contains 8 micrograms of vitamin B12 per 100 grams, and is a freshwater fish that mainly eats water plants, and its meat is tender and flavorful. The famous West Lake vinegar fish is made of grass carp, color, aroma and taste, loved by people. This dish is light and fragrant, flavorful and fresh.

Sweet and sour carp

Raw materials carp 500 grams, 20 grams of sugar, 20 milliliters of rice vinegar, shredded green onion, ginger, garlic cloves 10 grams each, salt, monosodium glutamate 1 gram each, soy sauce 5 milliliters, 40 milliliters of vegetable oil.

Practice will be clean carp; oil heat into the onion, ginger, garlic stir-fry, into the carp stir-fry for a few moments, add seasonings and the right amount of water, simmering can be cooked.

Effective spleen and stomach, dampness and heat dissipation. It has therapeutic effects on symptoms such as loss of appetite, indigestion, urinary tonicity, foot odor and edema.

FeaturesCarp contains 10 micrograms of vitamin B12 per 100 grams. Its meat is tender and spiny. The legend of "Fish leaping over the Dragon Gate" has the meaning of hard work, good luck and wealth, and it was used as an ornamental fish in the imperial garden during the Ming Dynasty. This dish is delicious and nutritious, and is a traditional delicacy in China.

Pigeon egg lily soup

Raw materials pigeon eggs 5, 25 grams of lily, 10 grams of silver fungus, salt, monosodium glutamate 1 gram each, 2 milliliters of sesame oil.

Practice will be pigeon eggs into the bowl, stirring evenly; fungus soaked and washed, chopped; Lily clean; fungus, Lily into the pot, add the right amount of water to cook, pour into the egg, add seasoning mix evenly.

Effects moisturize the lungs, cough, blood and brain. For anemia, lung dryness, memory loss, cough, weakness and other symptoms have a preventive effect.

FeaturesPigeon eggs contain vitamin B12 4.23 micrograms per 100 grams. It is rich in vitamin A, vitamin B1, vitamin B2 and vitamin D and other nutrients, can enhance cell activity, maintain skin health, promote blood circulation. This soup dish is fragrant and light, clearing heat and detoxification.

Donkey yam soup

Raw materials donkey 200 grams, 150 grams of yam, 25 grams of jujubes, 25 grams of almonds, salt, monosodium glutamate 1 gram each, 3 milliliters of sesame oil, 10 grams of starch.

Practice will be washed and cut into pieces of donkey meat, wash and remove the kernel of jujube, almonds and yam peeled, and the yam cut into slices; pot with the right amount of water to boil, put the donkey meat, cook to eight mature, add the rest of the material and seasoning, cooked with starch thickening can be.

Effectively nourishes blood and qi, tonifies kidney and nourishes yin. It has therapeutic effects on symptoms such as insufficient qi and blood, kidney deficiency, malnutrition, body wasting and fatigue.

FeaturesDonkey meat contains vitamin B12, the content of 1.86 micrograms per 100 grams. Its meat is tender and nutritious. Especially with the best black donkey meat, sauce donkey meat and marinated donkey meat are people's favorite food. This soup is delicious and mellow, tonic and strong.

Pig liver fern soup

Raw materials pig liver 100 grams, fern 100 grams, salt, monosodium glutamate 1 gram each, 10 grams of green onion, 3 milliliters of sesame oil, starch 8 grams.

Practice will be clean, with boiling water, cut into slices; fern pick clean, cut into segments; liver into the pot with the right amount of water to boil, into the fern and seasoning, to cooked with starch thickening can be.

Effective blood and eyesight, detoxification and diarrhea. For anemia, vision loss, diarrhea, dysentery, cough, eczema and other diseases have preventive and curative effects.

FeaturesPig liver contains 52.8 micrograms of vitamin B12 per 100 grams. Its flavor is tender, soft and delicious. Fern contains a variety of nutrients, with antiseptic anti-inflammatory, detoxification and diuretic effect. This soup dishes color harmony, light and refreshing.

Quail egg barley porridge

Raw barley 100 grams, 20 quail eggs, salt 1 gram, 10 grams of green onion.

Practice will be cooked quail eggs, peeled and cut into dices; barley washed, put into the pot with the right amount of water, boil, pour into the quail eggs, simmer until thickened, add seasonings and mix well.

Effective stomach and diarrhea, tonic spleen pain. It has therapeutic effects on diarrhea, muscle pain, nerve paralysis, gastroenteritis, arthritis and other conditions.

Features Job's tears are rich in vitamin B12 150 micrograms per 100 grams. Its nature is cold, with diuretic, summer effect. It was once used for rituals in ancient times and is now an indispensable healthy food in people's diet. Quail eggs also contain vitamin B12, the content of 4.7 micrograms per 100 grams. Its flavor is tender and rich in nutrients. This porridge is flavorful and light.

Black rice porridge

Raw materials 100 grams of black rice, sesame, jujube, white fruit 20 grams each, 15 grams of rock sugar.

Practice will be black rice washed, put into a pot, add the right amount of water to boil; sesame, red dates, white fruit washed, red dates to remove the core. Put into the pot, simmer until thick, add rock sugar, saccharification can be.

Effects replenish blood and nourish hair, strengthen the spleen and stomach, nourish yin and beauty. It has therapeutic effects on anemia, white hair, hair loss, weak spleen and stomach, dizziness and dizziness.

FeaturesBlack rice contains vitamin B12 with 104 micrograms per 100 grams. Its color is dark and flavorful. Cooked into porridge color is dark brown. China as early as the Han Dynasty has been planted black rice, more than 2000 years ago. With sesame, red dates, white fruit, so that the porridge color harmony, sweet taste, nutrition is more rich.

Sheep liver millet porridge

Raw materials millet 100 grams, sheep liver 100 grams, salt, monosodium glutamate 1 gram each, 50 grams of cabbage.

The practice of sheep liver clean, add seasoning cooked, fish out and cut into pieces; cabbage clean, chopped, millet washed, boiled, add sheep liver, cabbage, simmering can be.

Effects tonifying blood and bright eyes, nourishing the liver and kidney, strengthening the spleen and stomach. It has therapeutic effects on anemia, dizziness, indigestion, diarrhea, and weakness of liver and kidney.

Features Millet contains 73 micrograms of vitamin B12 per 100 grams. Produced in the north of China's Shandong, Hebei and Northeast. Millet has tiny particles, yellow color, and delicate, soft taste. Lamb's liver not only contains vitamin B12, but also contains vitamin A, other vitamins of the B group and other nutrients, high nutritional content. This porridge is light, fresh and delicious.