Recently, as interest in health has increased significantly, more and more people are making a diet centered on fruits and vegetables. U.S. health media "Health Day" advised that those who eat vegetarian meals should pay special attention to vitamin B12. It's even better to take vitamin B6 together. I feel better and energized.
If you take enough vitamin B group, your cells, heart, brain, and immune system can function properly. Among them, vitamin B12 helps produce red blood cells and deoxyribonucleic acid (DNA). Vitamin B12 is mostly found in meat and dairy products. This is why vegetarians who enjoy eating fruits and vegetables should pay special attention to vitamin B12.
Vitamin B12 is used to break down homocysteine, a type of protein. Homocysteine produces blood clots and free radical cells. It adversely affects blood vessel function, increasing the risk of heart disease and stroke. Lack of vitamin B12 increases homocysteine levels. The recommended intake allowance for men and women aged 14 and over is 2.4 micrograms per day (μg, 1 millionth of a gram).
Pregnancy and lactation require 2.8 micrograms of vitamin B12 per day. It is hardly toxic, so there is no upper limit on vitamin B12 intake. However, according to a recent study published in the Journal of the American Medical Association (JAMA Network Open), eating more than 25 micrograms of "supplements" a day can increase the risk of fractures. This is something to watch out for. On the other hand, if you don't eat meat and just eat vegetables, vitamin B12 is deficient, which is harmful to your health. Vegetarianism reduces the risk of heart disease while increasing the risk of stroke.
Vegetarians should pay attention to certain nutrients such as vitamin B12, vitamin D, and omega-3 fat. Foods rich in vitamin B12 include fish and shellfish, eggs, dairy products such as milk, cheese and yogurt, nutritious yeast and cereal, and concentrated soy milk.
Vitamin B6 has more than 100 enzymes that help with various functions such as the breakdown of proteins, carbohydrates, and fats. Vitamin B6 is needed to maintain normal levels of the amino acid homocysteine. High homocysteine levels can cause heart problems. Vitamin B6 also helps the immune system and keeps the brain healthy. Taking enough vitamin B6 helps ease depression and anxiety.
Vitamin B6 is toxic. The daily intake allowance of vitamin B6 is 1.3 mg for men aged 14 to 50 and 1.7 mg for men aged 51 or older. They are 1.2 mg for women aged 14 to 18, 1.3 mg for women aged 19 to 50, and 1.5 mg for women aged 51 and over. Pregnancy and lactation require 2 mg of vitamin B6 per day.
If you want to take a lot of vitamin B6, you must follow the guidance specialist. According to Harvard Health, taking too much vitamin B6 can make your feet and hands numb, uncontrollable physical movements, and make you feel nauseous. Foods rich in vitamin B6 include beef liver, salmon, nutritious cereals, green vegetables such as chickpeas, poultry, spinach, oranges, and melons.
Writer: Yeyoung Jeon
(Picture from Unsplash)
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