9 symptoms of vitamin B12 deficiency!

Vitamin B12, or cobalamin, is essential for red blood cell production, nervous system health, and DNA formation. A deficiency can lead to serious health issues.

Main 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 hands, arms, legs, and feet

Causes of Vitamin B12 Deficiency

Deficiency occurs when intake is low or absorption is impaired. Common causes include:

  • Poor diet: Low consumption of B12-rich foods.
  • Gastritis: Reduced hydrochloric acid affects absorption.
  • Pernicious anemia: Lack of intrinsic factor needed for B12 absorption.
  • Digestive disorders: Crohn’s or celiac disease hinder absorption.
  • Gastrointestinal surgery: Reduces absorption capacity.
  • Excessive alcohol: Damages the digestive system.
  • Genetic issues: Rare conditions affecting B12 transport.

Top 9 Foods Rich in Vitamin B12

  1. Liver – High in B12, iron, and vitamin B6.
  2. Seafood – Oysters and cockles provide up to 100 µg per 100g.
  3. Salmon – Contains 3 µg per 100g and is rich in omega-3.
  4. Tuna – A popular B12-rich fish.
  5. Ground beef – A great source of protein and B12.
  6. Milk – Dairy products contain B12.
  7. Plain yogurt – 150g provides 1 µg of B12.
  8. Eggs – Each egg contains about 0.6 µg of B12.
  9. Fortified cereals – A convenient way to boost B12 intake.

Adding these foods to your diet can help prevent vitamin B12 deficiency and support overall health.

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