9 Symptoms of Vitamin B12 Deficiency:

1. Anemia
2. Cardiovascular diseases
3. Reduced vision capacity
4. Depression and neurological disorders
5. Fatigue and exhaustion
6. Headaches and difficulty concentrating
7. Digestive problems
8. Nervousness and irritability
9. Pain, numbness, and tingling in the hands, arms, legs, and feet

Causes of Vitamin B12 Deficiency:

1. Low Vitamin B12 diet: Not consuming enough foods high in B12.
2. Stomach inflammation (Gastritis): Reduces hydrochloric acid production, impairing B12 absorption.
3. Pernicious anemia: A condition where the body doesn’t produce intrinsic factor, needed for B12 absorption.
4. Digestive diseases: Conditions like Crohn’s or celiac disease affect B12 absorption.
5. Gastrointestinal surgery: Surgeries like gastric bypass affect B12 absorption.
6. Excessive alcohol consumption: Damages the digestive system, impacting B12 absorption.
7. Genetic transport problems: Conditions like transcobalamin II deficiency prevent proper B12 transport.

9 Foods Rich in Vitamin B12:

1. Liver: Packed with B12, iron, and vitamin B6.
2. Seafood: Shellfish like oysters and cockles are rich in B12.
3. Salmon: Offers 3 µg of B12 per 100 g serving.
4. Tuna: A great source of B12.
5. Ground beef: A common protein source with B12.
6. Milk: Contains B12 along with other nutrients.
7. Plain yogurt: Provides 1 µg of B12 per 150g serving.
8. Eggs: Contain about 0.6 µg of B12 per egg.
9. Fortified foods and breakfast cereals: Good sources of added B12.