Fruits and Vegetables do not Give Sufficient Vitamin B-12

By Neeta Jain

This is wrong to assume that eating fruits and vegetables can give you all the necessary B-vitamins. This is especially true for vitamin B-12 so necessary to keep you energetic, agile and away from anaemia. The deficiency results in irreversible nerve and brain damage.

The B-vitamins have multiple functions including increasing the rate of metabolism. This results into healthy skin, hair and muscle tone. They also enhance immunity thus increase capacity to fight diseases and improves functioning of the nervous system. By promoting cell growth and division, including that of the red blood cells, they help prevent anemia. They also reduce the risk of pancreatic cancer – one of the most lethal forms of cancer– but when consumed in food rather than in tablet form.

The B-vitamins were once thought to be a single vitamin, referred to as vitamin B. Later research showed that they are a group of chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as vitamin B-complex. Individual B vitamin supplements are referred to by the specific name of each vitamin like Thiamine (B1) Riboflavin (B2) Niacin (B3), Pentothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Inositol (B8), Folic Acid (B9) & Cyanocobalamin (B12).

All B-vitamins are water-soluble, and are dispersed throughout the body. Most of them must be replenished regularly since any excess is excreted in the urine. This can result in the urine produced being a bright green-yellow colour.
  Nutritionists maintain that a balanced diet that includes 5 daily servings of fruits and vegetables, as well as grains, gives most people with all the B-vitamins they need. But many people do not eat enough fruits, vegetables, or other healthy foods to get the recommended amounts. The National Academies of Science (NAS) recommends that adults over the age of 50 take B vitamin supplements, or eat foods enriched with these vitamins, in order to prevent deficiency. Smokers can reduce their risk of lung and pancreatic cancer by getting sufficient B-vitamins.

Women who are pregnant or breast-feeding need more folic acid than others. Women of childbearing age who can become pregnant should consume at least 400 micrograms of folic acid daily through dietary supplements and fortified foods, in addition to a diet containing folate-rich foods, to help prevent certain birth defects in their children.

Niacin (nicotinic acid) displays potent effect of reducing bad cholesterol ‘LDL’ and triglyceride and elevating good cholesterol known as HDL. Niacin has also been shown to help reverse hardening of the arteries and decrease incidence of heart disease and its associated deaths.

In contrast to other water-soluble B vitamins, Vitamin B12 (cobalamin) it is not excreted quickly in the urine, but rather gets stored in the liver, kidney and other body tissues. Vitamin B12 is crucial for the proper formation of red blood cells, as well as the health of nerve tissue. The classical vitamin B12 deficiency disease is pernicious anaemia, a serious disease characterised by large, immature red blood cells. Also the deficiency results in irreversible nerve and brain damage. A deficiency often manifests itself first in the development of neurological dysfunction that is almost indistinguishable from senile dementia (deterioration of intellectual faculties, such as memory, concentration, and judgment) and Alzheimer's disease (a disease marked by the loss of cognitive ability).

  Many patients of Alzheimer's actually suffer from a vitamin B12 deficiency. Their symptoms are reversible through effective supplementation. A low level of vitamin B12 has also been associated with asthma, depression, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.

Apart from creating red blood cells and keeping our nervous system healthy, we also need vitamin B12 in order to be able to absorb folic acid. Vitamin B12 also helps to release energy.

The amount of vitamin B12 actually needed by the body is very small, probably only about 2 micrograms per day. Unfortunately, vitamin B12 is not absorbed very well therefore large amounts need to be supplied through diet or supplementation. The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts, but vegetables and fruits are very poor sources. Several surveys have shown that most strict, long-term vegetarians are vitamin B12 deficient.

Fortunately, oral supplementation with vitamin B12 is safe, efficient and inexpensive. Most multi-vitamin pills contain 100-200 microgram of B-12. The actual absorption of B12 is also a problem with supplements. Some physicians recommend monthly injections of vitamin B12 to maintain adequate levels in the elderly and in patients with a diagnosed deficiency.

Researchers from the Nutrition and Food Research Institute in Zeist, Netherlands, found that lack of vitamin B12 during the formative first six years of life could result in long-term reduced cognitive function. Some drugs including those given to treat diabetes can also lead to serious vitamin-B12 deficiency.

(Note: The article was first published in 'Lokayat' magazine (February, 2013)