One of the most important vitamins for our bodies to operate properly is vitamin B12, sometimes referred to as cobalamin. It aids in the production of DNA, keeps the neurological system in order, and helps make red blood cells. Vitamin B12 deficiency can therefore be a serious health issue.
The causes of vitamin B12 deficiency will be discussed in this article along with nine symptoms that occur.
Vitamin B12’s primary symptoms include:
Lethargy
Heart conditions
diminished ability to see
Nervous illnesses and depression
Weary and worn out
headaches and trouble focusing
Digestive
Irritability and nervousness
Hands, arms, legs, and feet that hurt, numb, and tingle
Why is a vitamin B12 deficit caused?
When you don’t get enough vitamin B12 or your body is unable to effectively absorb the vitamin you do take, you have a vitamin B12 deficiency. The following are some of the most common causes of vitamin B12 insufficiency:
Diet low in vitamin B12: You may be lacking in this vitamin if your diet does not contain foods high in it or products boosted with it.
Gastritis, or stomach inflammation: Inflammation of the stomach lining causes the creation of hydrochloric acid, which is necessary for vitamin B12 absorption.
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Digestive system disorders: Disorders like Crohn’s or celiac disease prevent the body from absorbing vitamin B12.
Gastric bypass surgery is one type of intestinal surgery that can impact the body’s absorption of vitamin B12.
Drinking too much alcohol damages the digestive tract and affects how well vitamin B12 is absorbed.
A genetic issue with the transport of vitamin B12: A rare disorder known as transcobalamin II deficiency stops vitamin B12 from being properly transported throughout the body.
Nine
Examine the following nine foods that are excellent providers of vitamin B12:
- Liver
Although it might not be everyone’s favorite cuisine, liver is a great source of vitamin B12. Additionally, it has high levels of iron and vitamin B6, both of which are critical for maintaining energy levels throughout the day.
2.Fish
Oysters, cockles, and other shellfish are rich in vitamin B12. 80–100 µg of B12 are present in a 100 g portion of cockles.
3.The salmon
About 3 µg of vitamin B12 per 100 g intake is found in salmon, making it a delicious food. Additionally, salmon is rich in omega-3 fatty acids and protein, both of which are beneficial to heart and brain function.
4.The tuna
- A frequent fish that is also a wonderful source of vitamin B12 is tuna.
5.Ground beef
For people seeking protein and vitamin B12, ground beef is a common option.
6.Dairy
Additionally, milk and other dairy products include vitamin B12.
7.Yogurt plain
There are roughly 1µg of vitamin B12 in 150g of plain yogurt. Probiotics and calcium, both of which are good for gut health, are also found in yogurt.
8.Eggs
Eggs are a healthy choice and a rich source of vitamin B12. About 0.6 µg of vitamin B12 is included in one egg.
9.Breakfast cereals and foods with added nutrients
Cereals are a great method to increase your intake of B12, and any reason to eat more of it is appreciated.
