{"id":8790,"date":"2018-12-11T00:00:00","date_gmt":"2018-12-11T05:00:00","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=8790"},"modified":"2018-12-11T00:00:00","modified_gmt":"2018-12-11T05:00:00","slug":"12-ways-for-more-b12","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2018\/12\/12-ways-for-more-b12\/","title":{"rendered":"12 formas de obtener m\u00e1s B12"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">La vitamina B12 mantiene el funcionamiento adecuado de los nervios y las c\u00e9lulas sangu\u00edneas del cuerpo y es importante en la producci\u00f3n de material gen\u00e9tico, lo que la hace especialmente esencial durante los primeros a\u00f1os de vida, la adolescencia y el embarazo. Junto con el \u00e1cido f\u00f3lico, la B12 ayuda en la absorci\u00f3n del hierro, por lo que tambi\u00e9n necesitas B12 para evitar ciertos tipos de anemia.<\/p>\n<p>El exceso de B12 se almacena en el h\u00edgado para utilizarlo cuando lo necesite. Si no se excede (la hinchaz\u00f3n y la diarrea son s\u00edntomas desagradables pero en gran medida inofensivos del consumo excesivo de B12), puede acumular un suministro de respaldo considerable.<\/p>\n<h2><strong>B12 Absorci\u00f3n<\/strong><\/h2>\n<p>La B12 se puede encontrar de forma natural en algunos alimentos, o puede obtenerla de alimentos y suplementos fortificados. La absorci\u00f3n de B12 de los alimentos es un proceso de dos pasos que requiere \u00e1cido clorh\u00eddrico del est\u00f3mago y una prote\u00edna, tambi\u00e9n producida en el est\u00f3mago, llamada factor intr\u00ednseco. Los adultos mayores y otras personas cuyos est\u00f3magos no producen suficiente \u00e1cido clorh\u00eddrico deben obtener su B12 de alimentos y suplementos fortificados. Aquellos que no tienen suficiente factor intr\u00ednseco probablemente necesitar\u00e1n suplementos especiales recetados por un m\u00e9dico.<\/p>\n<h2><strong>Fuentes de B12<\/strong><\/h2>\n<p>Aqu\u00ed hay 12 formas sencillas de obtener la B12 que necesita:<\/p>\n<ul>\n<li><strong>H\u00edgado y ri\u00f1ones de animales. <\/strong>Puede que no sean del gusto de todos, pero <a href=\"https:\/\/www.healthline.com\/nutrition\/organ-meats\" target=\"_blank\" rel=\"noopener noreferrer\">v\u00edsceras<\/a> como el h\u00edgado y los ri\u00f1ones son ricos en B12. Una porci\u00f3n de 3,5 onzas de h\u00edgado de res cocido tiene m\u00e1s de 13 veces la ingesta diaria recomendada (IDR) de B12.<\/li>\n<li><strong>Almejas. <\/strong>Justo <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4182\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onzas. de almejas cocidas <\/a>contiene 1,400% de tu B12 diaria.<\/li>\n<li><strong>Sardinas. <\/strong>Estos pescaditos (normalmente los encontrar\u00e1s enlatados) son <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4114\/2\" target=\"_blank\" rel=\"noopener noreferrer\">una buena fuente <\/a>de B12 con m\u00e1s de 200% RDI de B12 por taza.<\/li>\n<li><strong>Carne de res. <\/strong>S\u00f3lo un <a href=\"https:\/\/nutritiondata.self.com\/facts\/beef-products\/9444\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onzas. bife<\/a> contiene 88% de su RDI de B12.<\/li>\n<li><strong>Cereal fortificado. <\/strong>No son la opci\u00f3n de desayuno m\u00e1s saludable en general, pero los cereales fortificados pueden ser una excelente fuente de B12. Y dado que la B12 del cereal proviene de fuentes sint\u00e9ticas (no animales), es una excelente opci\u00f3n para los vegetarianos. Una porci\u00f3n de \u00be de taza de <a href=\"https:\/\/nutritiondata.self.com\/facts\/breakfast-cereals\/9149\/2\" target=\"_blank\" rel=\"noopener noreferrer\">cereal de salvado rico en fibra<\/a> tiene 137% de tu B12 diaria.<\/li>\n<li><strong>At\u00fan. <\/strong>A <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4146\/2\" target=\"_blank\" rel=\"noopener noreferrer\">taza de at\u00fan enlatado <\/a>en agua contiene 77% de la B12 diaria recomendada.<\/li>\n<li><strong>Levadura nutricional fortificada. <\/strong>Delicious on popcorn\u2014or just about anything\u2014just two tablespoons of <a href=\"https:\/\/nutritiondata.self.com\/facts\/custom\/1323565\/2\" target=\"_blank\" rel=\"noopener noreferrer\">this fortified yeast<\/a> has 133% of your daily B12. Another great option for vegetarians.<\/li>\n<li><strong>Trucha. <\/strong>Adem\u00e1s de sus otros beneficios nutricionales (y su delicioso sabor),<a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4241\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onzas. de trucha<\/a> Tiene 106% de su RDI de B12.<\/li>\n<li><strong>Salm\u00f3n. <\/strong>A <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4259\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onzas. porci\u00f3n de salm\u00f3n<\/a> tiene 40% de tu B12 diaria.<\/li>\n<li><strong>Leche vegetal fortificada. <\/strong>Otra fuente ideal para los vegetarianos, la leche vegetal puede ser una excelente fuente de B12. una taza de <a href=\"https:\/\/nutritiondata.self.com\/facts\/legumes-and-legume-products\/10342\/2\" target=\"_blank\" rel=\"noopener noreferrer\">leche de soja<\/a>, por ejemplo, tiene 44% de su RDI de B12.<\/li>\n<li><strong>Leche y productos l\u00e1cteos. <\/strong>A <a href=\"https:\/\/nutritiondata.self.com\/facts\/dairy-and-egg-products\/77\/2\" target=\"_blank\" rel=\"noopener noreferrer\">taza de leche descremada<\/a> tiene 22% de B12 diaria, lo que puede no parecer muy alto. Pero si bien las cifras de los l\u00e1cteos no son tan impresionantes, algunos estudios han demostrado que la B12 de los l\u00e1cteos se absorbe m\u00e1s f\u00e1cilmente que la de la carne de res o<\/li>\n<li><strong>Huevos. <\/strong>Los huevos son una fuente fant\u00e1stica de prote\u00ednas y, adem\u00e1s, una gran fuente de B12. Justo <a href=\"https:\/\/nutritiondata.self.com\/facts\/dairy-and-egg-products\/111\/2\" target=\"_blank\" rel=\"noopener noreferrer\">dos huevos<\/a> contienen 52% de su RDI de B12.<\/li>\n<\/ul>\n<h2><strong>Candidatos para Extra B12 <\/strong><\/h2>\n<p>\u00bfC\u00f3mo saber si necesita B12 adicional? Un simple <a href=\"https:\/\/www.hancockhealth.org\/es\/patient-information\/preventative-screenings-labs\/nutrition\/\">pantalla nutricional<\/a> Puede analizar su sangre para detectar B12 y folato. Y si tiene 50 a\u00f1os o m\u00e1s, tiene enfermedad de Crohn o enfermedad cel\u00edaca, toma medicamentos para las \u00falceras o el reflujo \u00e1cido, o es vegano, es posible que desee asegurarse de obtener lo suficiente. Est\u00e9 atento a estos s\u00edntomas:<\/p>\n<ul>\n<li>Debilidad, cansancio o aturdimiento.<\/li>\n<li>Palpitaciones del coraz\u00f3n y dificultad para respirar.<\/li>\n<li>Piel p\u00e1lida<\/li>\n<li>una lengua suave<\/li>\n<li>Estre\u00f1imiento, diarrea, p\u00e9rdida de apetito o gases.<\/li>\n<li>Problemas nerviosos como entumecimiento u hormigueo, debilidad muscular y problemas para caminar.<\/li>\n<li>P\u00e9rdida de la visi\u00f3n<\/li>\n<li>Problemas mentales como depresi\u00f3n, p\u00e9rdida de memoria o cambios de comportamiento.<\/li>\n<\/ul>\n<p>Si tiene uno o m\u00e1s de estos s\u00edntomas y tiene motivos para creer que podr\u00eda tener una deficiencia de B12, <a href=\"https:\/\/www.hancockhealth.org\/es\/find-a-doctor\/\">consulte con su m\u00e9dico.<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Vitamin B12 keeps the body\u2019s nerve and blood cells working properly and is important in the production of genetic material\u2014making it especially essential during early life, adolescence, and pregnancy. Along [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":8780,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-8790","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":8780,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>12 Ways for More B12 - Hancock Health<\/title>\n<meta name=\"description\" content=\"Vitamin B12 is vital for nerve and blood cell function and is essential for growth and new life. 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