Vitamin B12, also known as cobalamin, is one of the most crucial vitamins for the proper functioning of our body. It helps create red blood cells, maintains the nervous system in order and aids in the formation of DNA. Therefore, a lack of vitamin B12 can be a terrible health problem.
In this article, we will explore 9 symptoms that happen when we do not have enough vitamin B12 and also talk about the causes.
Main symptoms of vitamin B12:
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- Anemia
- Cardiovascular diseases
- Reduced vision capacity
- Depression and neurological disorders
- Fatigue and exhaustion
- Headaches and difficulty concentrating
- Digestive problems
- Nervousness and irritability
- Pain, numbness and tingling in the hands, arms, legs and feet
What causes vitamin B12 deficiency?
Vitamin B12 deficiency happens when you don’t get enough vitamin B12 or when your body can’t properly consume the vitamin you do eat. Here are some of the most popular reasons of vitamin B12 deficiency:
- Diet low in vitamin B12: If your diet does not include foods high in vitamin B12 or products enhanced with this vitamin, you may be deficient.
- Stomach Inflammation (Gastritis): When the stomach lining is inflamed, it s the production of hydrochloric acid, which is required for the absorption of vitamin B12.
- Pernicious anemia: This is a rare condition where the body does not produce a protein called intrinsic factor, which is required for the absorption of vitamin B12.
- Digestive system diseases: Conditions such as Crohn’s disease or celiac disease inhibit with the body’s ability to consume vitamin B12.
- Gastrointestinal surgery: After some surgeries, such as gastric bypass, the body’s ability to absorb vitamin B12 is affected.
- Excessive alcohol consumption: Excessive alcohol use harms the digestive system, impacting the absorption of vitamin B12.
- Genetic problem with vitamin B12 transport: A rare condition called transcobalamin II deficiency prevents the proper transport of vitamin B12 in the body.
9 foods rich in Vitamin B12
Now, explore 9 foods that are great sources of vitamin B12:
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1. Liver
Liver may not be everyone’s favorite food, but it is a powerful source of vitamin B12. It is also high in iron and vitamin B6, both of which are important for keeping energy throughout the day.
2. Seafood
Shellfish, such as oysters and cockles, are high in vitamin B12. A 100 g serving of cockles consists of between 80 and 100 µg of B12.
3. Salmon
Salmon is a yummy source of vitamin B12, providing about 3 µg per 100 g serving. Salmon is also high in protein and omega-3 fatty acids, which are good for heart and brain health.
4. Tuna
Tuna is another common fish and is also a great source of B12.
5. Ground beef
Ground beef is a standard choice for those looking for protein and vitamin B12.
6. Milk
Milk and other dairy products also consists of vitamin B12.
7. Plain yogurt
150g of plain yogurt consists of about 1µg of vitamin B12. Yogurt is also a good source of calcium and probiotics, which are beneficial for gut health.
8. Eggs
Eggs are a good option and also offer vitamin B12. One egg contains about 0.6 µg of B12.
9. Fortified foods and breakfast cereals
Any excuse to consume more cereal is always welcome, and they help you get more B12 into your diet.