Vitamin B12 is an essential component that helps your body in a variety of functions including DNA synthesis, red blood cell production and central nervous system function. Its deficiency can have serious consequences, impacting many biological functions and potentially resulting in diseases. Although B12 is available in many food items, having a vitamin B12 deficiency is very common. It is generally caused by improper eating habits, malabsorption, a specific condition, or the use of B12-depleting medicines.
People who lack vitamin B12 can face problems such as rapid breathing, headaches, indigestion, weakness, diarrhoea and loss of appetite. Severe deficiency can cause several health issues such as anaemia, infertility, stomach cancer, neural tube defects, eye issues, memory loss, glossitis, stomatitis, and extrapyramidal symptoms.
According to Healthline, adults need around 2.4 micrograms (mcg) of vitamin B12 every day and pregnant ladies or breastfeeding moms need 2.8 mcg. The amount of vitamin B12 babies and children require varies on their age.
Even though it’s one of the most important nutrients, the human body does not naturally produce vitamin B12. Instead, you need to get it from food or other oral supplements.
Vitamin B12 deficiency can be treated by consuming foods rich in this vitamin in the right amount. Here we’ve mentioned some best vitamin B12-rich food sources that you can add to your diet to enhance your energy, brain health and overall well-being.
Animal Products
Vitamin B12 is mainly found in animal-based products, making it difficult for those on a strict vegetarian or vegan diet to receive adequate levels naturally. Chicken, fish, mutton, lamb or pork are all considered good sources of Vitamin B12.
Dairy Products
Dairy items such as milk, yogurt and Swiss cheese can also provide a sufficient amount of Vitamin B12.
Poultry items like eggs, especially the yolk contain B12.
For vegetarians or vegans, fortified foods or B12 supplements may be necessary to meet their B12 requirements. Plant-based foods such as fortified cereals, plant-based milk substitutes, and nutritional yeast, can supply additional vitamin B12.
Several supplements are also available in the market to treat Vitamin B12 deficiency. It is recommended to consult your doctor or a health expert before consuming any medicines.
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