Vitamin B12 Deficiency: The term “B vitamins” actually refers to several vitamins as there are eight different types of B vitamins in total. They are valued for their ability to convert other nutrients into energy, maintain a healthy metabolism, support fetal development during pregnancy, and support the health of the neurological system, liver, eyes and skin. Nevertheless, vitamin B12, which is needed for the production of red blood cells and DNA, is the most important type of B vitamin.
What is Vitamin B12?
A member of the vitamin B-complex family, vitamin B12 is a water-soluble vitamin. It is an essential nutrient which is required for the growth and regular functioning of our body.
Why do you need Vitamin B12?
Vitamin B12 is an important component that helps with the formation of DNA, the genetic material in our cells, as well as maintaining the health of our blood and nerve cells. Yet unlike many other nutrients, vitamin B12 cannot be produced by the body on its own, so individuals choose supplements to supplement it or may be deficient in another nutrient.
What are the causes of Vitamin B12 deficiency?
The ability to absorb this vitamin may decrease with increasing age. Also, it can happen if you regularly consume alcohol or have had surgery for weight loss or any other procedure that involves removing a part of your stomach.
Consult your doctor to have your vitamin B12 level evaluated if you are unsure.
Symptoms of Vitamin B12 Deficiency
Neurological symptoms, often referred to as signs of vitamin B12 deficiency, can affect your brain and nervous system and include the following:
– Numbness
– muscle weakness
Psychological problems, which can range from mild depression to
– anxiety, confusion and dementia
– problems with balance and coordination
– prick
– incontinence (inability to control the flow of urine from the bladder)
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foods rich in vitamin b12
Vitamin B12 deficiency is specific and can cause a number of health problems. When thinking about supplements, we often overlook the fact that improving our diet is the best way to ensure that our bodies are getting vital nutrients. And there is nothing better than including these foods rich in Vitamin B12 listed below.
“Food of animal origin is a natural source of Vitamin B12. Fish, meat, poultry products, dairy products such as milk, yogurt, cheese, and fortified foods such as cereals, etc. are rich sources of Vitamin B12,” shared Dr. Paritosh Baghel We do. , Senior Consultant – Internal Medicine, SL Raheja Hospital Mahim.
Let’s look at a standard vitamin B12-rich diet:
1. Eggs
Consuming eggs can ensure that your body gets access to both protein and B vitamins. Most of the B12 is located in the yolk. Eggs are also a great source of iron, good fat, saturated fat, other vitamins, minerals and carotenoids.
2. Chicken
Chicken is an excellent source of lean protein, and also contains vitamin B12 and niacin, both of which help maintain normal cholesterol levels in the body. Due to the absence of starch or sugar, it does not contain carbs. The vitamins and minerals in chicken breast may enhance sleep, mood, muscle, bone health and appetite regulation.
3. Dairy Products
It’s a good idea to start with dairy products if you’re not lactose intolerant. Dairy products, including milk, yogurt, cheese, and other dairy products, are good providers of vitamins, including vitamin B12. Dairy products help reduce muscle damage while increasing strength and energy.
4. Fish
Tuna is a readily available and popular seafood that is loaded with protein, vitamins and minerals and is high in vitamin B12. This can promote the growth of new red blood cells and prevent anemia from developing.
Salmon is well known for its omega-3 fatty acid content, and this fish is also a great source of vitamin B12. It can not only promote muscle growth but also reduce the risk of heart disease and weight gain.
5. Non-Dairy Items
Although non-dairy types of milk such as soy, almond, and rice milk are commonly supplemented, they are not naturally high in vitamin B12, making them a difficult way for vegans to obtain the essential nutrient. become an excellent alternative. So make room for them in your diet.
6. Animal liver and kidney
One of the nutrient-rich foods is organ meat. Lamb liver and kidney, in particular, are high in vitamin B12.
7. Spinach
Good sources of vitamin B12 are found in vegetables such as spinach, beetroot, butternut squash, mushrooms and potatoes. However, it is less likely to get all the nutrients it needs from vegetable sources. At that point, you should discuss supplements with your doctor or dietitian.
(Disclaimer: The information given in this article is based on general information. Zee News does not confirm it.)