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