Vitamin B12, or cobalamin, is essential for our body’s proper functioning. It helps create red blood cells, supports the nervous system, and assists in DNA formation. A deficiency in vitamin B12 can lead to serious health issues.
9 Symptoms of Vitamin B12 Deficiency:
- 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
Causes of Vitamin B12 Deficiency:
- Low Vitamin B12 diet: Not consuming enough foods high in B12.
- Stomach inflammation (Gastritis): Reduces hydrochloric acid production, impairing B12 absorption.
- Pernicious anemia: A condition where the body doesn’t produce intrinsic factor, needed for B12 absorption.
- Digestive diseases: Conditions like Crohn’s or celiac disease affect B12 absorption.
- Gastrointestinal surgery: Surgeries like gastric bypass affect B12 absorption.
- Excessive alcohol consumption: Damages the digestive system, impacting B12 absorption.
- Genetic transport problems: Conditions like transcobalamin II deficiency prevent proper B12 transport.
9 Foods Rich in Vitamin B12:
- Liver: Packed with B12, iron, and vitamin B6.
- Seafood: Shellfish like oysters and cockles are rich in B12.
- Salmon: Offers 3 µg of B12 per 100 g serving.
- Tuna: A great source of B12.
- Ground beef: A common protein source with B12.
- Milk: Contains B12 along with other nutrients.
- Plain yogurt: Provides 1 µg of B12 per 150g serving.
- Eggs: Contain about 0.6 µg of B12 per egg.
- Fortified foods and breakfast cereals: Good sources of added B12.
