The word "vitamin" derives from the Latin word "vita" that means life. Indeed there is no life without vitamins - substances that are present in the food that we eat every day. Our body is not able to produce vitamins independently; it receives all of them from foodstuff. Vitamin deficiency results in many problems including imbalance of physiological processes, diseases and so on.

Vitamins can be divided in two main groups: fat-soluble that are called A, O, E, K and water-soluble vitamins - B and C. Fat-soluble vitamins are collected in the organism for longer period of time and their quantity should not be taken in excess. Water-soluble vitamins are removed from the body with liquids - urine and sweat, and a human being needs them in the everyday diet.

Vitamins of the group B are considered to be one the most complex group. One of them is vitamin B12 - very important vitamin. It participates in the hemoglobin synthesis and processes of blood production, maintains the nervous system, and gives enough energy. It is required for deoxyribonucleic acid production, indispensable for tissues of the organs where a lot of new cells are produced, for example, marrow and digestion system. Thus, everyone should pay much attention to the vitamin B12 foods.

With deficiency in the organism of the vitamin B12 due to the lack of vitamin B12 foods, a lot of problems and unpleasant symptoms can be developed including bad appetite, general weakness, giddiness, irritability, rapid fatigability, etc. Later the lack of this vitamin may lead to nervous system diseases and digestive apparatus disorder.

The natural source is foods high in vitamin B12 that is of the animal origin: meat, fish, diary products, cheese, eggs. Vegetables and fruit are not foods containing vitamin B12 that is why those people who are vegetarians suffer from the lack of the necessary vitamin B12 and should take special vitamin B12 supplements. But some scientists mention among vitamin B12 foods also plant products such as laminaria, soy-bean and soy containing products, yeast and hop. But in these products there is small content of this vitamin; nevertheless animal origin food is highly recommended.

Adult people need to take from 0.002 to 0.3 microgram of the vitamin that vitamin B12 foods contain. For example, in the piece of the fried salmon there is enough daily norm of the vitamin B12 for an adult. But of course, everybody has his own requirements. Usually we can understand and feel if there is a lack of the vitamin in our body - we want to eat this or that product.

But there are some categories of people, who are highly recommended to eat more vitamin B12 foods or take vitamin supplements. They are people who are not able to eat regularly or their food is unvaried, smokers, and alcoholics, people who suffer from any chronic diseases, young children because of the growth process and people who keep to a rigorous diet. A lack of the vitamin B12 is noticed also in people who suffer stress situations. Thus, in order to keep the health of the body in good condition, we should not forget about everyday food and vitamins that it contains.