Cobalamin, another name for vitamin B12, is one of the most important vitamins for our bodies to function properly. It supports DNA synthesis, keeps the nervous system in order, and aids in the production of red blood cells. As a result, vitamin B12 deficiency can be a serious health issue.
This article will discuss the causes of vitamin B12 deficiency and examine nine symptoms that can occur.
The primary signs of vitamin B12 include:
Anemia
Heart-related conditions
Diminished ability to see
Neurological diseases and depression
Weariness and fatigue
Headaches and trouble focusing
Issues with digestion
Anxiety and irritation
Hand, arm, leg, and foot pain, tingling, and numbness
What results in a lack of vitamin B12?
A vitamin B12 deficiency occurs when your body is unable to adequately absorb the vitamin you do take or when you do not get enough of it. Some of the most common causes of vitamin B12 insufficiency are as follows:
Low vitamin B12 diet: You may be lacking in vitamin B12 if you don’t eat foods high in it or goods that have been improved with it.
Gastritis, or inflammation of the stomach: Hydrochloric acid, which is necessary for the absorption of vitamin B12, is produced when the stomach lining becomes irritated.
A rare disorder known as pernicious anemia occurs when the body is unable to create intrinsic factor, a protein necessary for the absorption of vitamin B12.
Diseases of the digestive system: Disorders like Crohn’s or celiac disease prevent the body from absorbing vitamin B12.
Gastrointestinal surgery: The body’s capacity to absorb vitamin B12 is impacted following some procedures, such as gastric bypass.
Overindulgence in alcohol: Overindulgence in alcohol damages the digestive tract and affects vitamin B12 absorption.Transport of vitamin B12 is genetically problematic: Transcobalamin II insufficiency is an uncommon disorder that impairs the body’s ability to properly transfer vitamin B12.
Nine foods that are high in vitamin B12
Let’s now examine nine foods that are excellent providers of vitamin B12:
1. The liver
A good source of vitamin B12, liver may not be everyone’s favorite cuisine. Iron and vitamin B6, which are both necessary for maintaining energy levels throughout the day, are also abundant in it.
2. Seafood
Oysters and cockles are examples of shellfish that are rich in vitamin B12. A 100 g portion of cockles contains 80–100 µg of vitamin B12.
Salmon
A serving of 100 g of salmon contains around 3 µg of vitamin B12. Omega-3 fatty acids, which are beneficial for heart and brain function, and protein are also abundant in salmon.
4. Tuna
Another popular fish that is a fantastic source of vitamin B12 is tuna.
5. Beef ground
A common option for people seeking protein and vitamin B12 is ground beef.
6. Milk
Vitamin B12 is found in milk and other dairy products as well.
7. Yogurt
About 1µg of vitamin B12 can be found in 150g of plain yogurt. Additionally, yogurt is a wonderful source of probiotics and calcium, both of which are essential for gut health.
8. Eggs
Eggs include vitamin B12 and are a smart choice. There are roughly 0.6 µg of B12 in one egg.
9. Breakfast cereals and fortified meals
Cereals help you receive extra B12 in your diet, and any reason to eat more of it is always appreciated.