Vitamin B12 Deficiency – Foods Rich in Vitamin B12

Vitamin B12 Deficiency: Vitamin B12 is one of the most crucial vitamins for the body. It not only helps in making red blood cells and DNA but also aids in the development of brain and nerve cells. When there is a deficiency of Vitamin B12, various symptoms appear on the body, indicating the lack of this essential vitamin. Here, learn about the symptoms of this deficiency and foods that can help fulfill it.V

Vitamin B12 Deficiency Symptoms

When there is a deficiency of Vitamin B12, symptoms such as headache, shortness of breath, decreased appetite, diarrhea, feeling of weakness, a red or swollen tongue, mouth ulcers, vision problems, and indigestion start to appear. Additionally, feeling muscle weakness, psychological problems, and numbness in the hands and feet are also symptoms of Vitamin B12 deficiency.

Foods Rich in Vitamin B12

There are many foods that provide the body with a good amount of vitamin B12. Milk, yogurt, and cheese not only provide vitamin B12 but also calcium, protein, potassium, choline, vitamin A, and D.

1. Eggs – are also a good source of vitamin B12. Consuming a whole egg provides the body with a good amount of this vitamin. Including eggs in the diet is highly beneficial.
2. Fish – such as sardines, tuna, and salmon are excellent sources of vitamin B12. These fish also provide the body with omega-3 fatty acids, phosphorus, vitamin A, vitamin B3, and selenium.
3. Chicken – Mostly, vitamin B12 is obtained from animal products. Therefore, chicken can be consumed to provide the body with an adequate amount of vitamin B12. It also contains fatty acids and provides iron along with zinc.

Veg Source of Vitamin B12

1. Spinach – Leafy greens like spinach are one of the best sources of vitamin B12, making them an excellent choice for vegetarians. You can use spinach in various ways, such as making soup, curry, or simply as a side dish.
2. Greek Yogurt – Greek yogurt is rich in vitamin B12 and protein. When purchasing or preparing it, ensure that it doesn’t contain added sugars. You can enjoy it with baked potatoes or alongside fruits. It also makes for a healthy snack.
3. Beetroot – Beetroot is abundant in iron, fiber, potassium, and vitamin B12. Consuming beetroot daily can enhance hair quality and growth, promote healthy skin, improve blood circulation, and boost stamina.
4. Tempeh – Tempeh is prepared by fermenting soybeans and is a traditional Indonesian food. It is similar to tofu and is a good source of vitamin B12. Tempeh can be steamed, baked, or grilled before consumption.
5. Cow’s Milk – Cow’s milk is not only rich in protein, calcium, phosphorus, and potassium but also provides a significant amount of vitamin B12. Drinking two cups of milk daily can ensure an adequate intake of vitamin B12.

Disclaimer: This information, including advice, provides only general information. It is not a substitute for qualified medical opinion. For more information, always consult a specialist or your physician.