Vitamin B12 Rich Fruits, Foods and Vegetables in India

Causes of Vitamin B12 Deficiency

The following factors can cause vitamin B12 deficiency in your body —

1. Low vitamin B12 in diet

One of the primary reasons for vitamin B12 deficiency is not including enough B12-rich foods in your diet. Following a vegan or restrictive diet for long can also cause this deficiency.

2. Trouble absorbing

There are times when your body is unable to absorb or process this nutrient from the foods you eat, and this leads to a deficiency. Your body may not be able to absorb vitamin B12 due to the following reasons —

• Medical conditions

Certain autoimmune conditions, such as type 1 diabetes, thyroid disease, celiac disease, and chronic pancreatic disease, may prevent your body from absorbing vitamin B12.

• Medications

Some medications, like Proton Pump Inhibitors and anticonvulsants can prevent your body from absorbing adequate amounts of vitamin B12.

• Surgery

Undergoing gastrointestinal surgery can also reduce the absorption of vitamin B12.

• Pernicious anaemia

This is an immune system disorder that limits the absorption of vitamin B12.

• Alcohol consumption

Drinking too much alcohol can also cause vitamin B12 deficiency in the body.

Risk factors

The risk factors of vitamin B12 deficiency are —

1. Removal of a part of the stomach or intestine surgically

2. Suffering from certain autoimmune diseases, such as type 1 diabetes, Crohn’s disease and celiac disease

3. Older age

4. Regular consumption of alcohol

Symptoms of vitamin B12 Deficiency

The following are the symptoms of vitamin B12 deficiency —

• Memory loss or difficulty remembering things

• Vision issues

• Mood swings and irritability

• Depression

• Headache and dizziness

• Numbness or tingling sensation in the body

• Muscle weakness

• Fever and sweating

• Difficulty walking or speaking

• Shortness of breath or heart palpitations

• Pale skin

• Mouth ulcers or a sore tongue

• Weakness and tiredness

• Loss of appetite and weight loss

• Constipation or diarrhoea

• Bloating

• Bluish nails

List of Vitamin B12-rich Foods

A) Vitamin B12-Rich Foods – Vegetarian

If you follow a vegetarian diet, you can consume the following foods to meet your vitamin B12 needs —

1. Dairy products: Dairy products like milk, cheese, and yoghurt are good sources of vitamin B12. For example, including 1 cup (240 ml) of milk in your diet can provide you with 1.1 mcg of vitamin B12. Similarly, 100 grams of cheddar cheese contains about 0.8 mcg of the nutrient.

2. Fortified cereals: While regular cereals do not contain vitamin B12, fortified ones do. Hence, including fortified cereals in your diet can help increase vitamin B12 levels in your body.

3. Fortified nutritional yeast: This is a good source of protein and nutrients, including vitamin B12. Hence, consuming bread and foods containing nutritional yeast can help.

4. Fruits and vegetables: Some fruits and vegetables like apples, oranges, blueberries, potatoes, spinach, and beetroot also contain certain amounts of vitamin B12.

B) Vitamin B12-Rich Foods – Non-Vegetarian

The following are some vitamin B12-rich foods for non-vegetarians —

1. Eggs: Eggs, especially egg yolks, can provide a good amount of vitamin B12 to your body. Including two large hard-boiled eggs in your diet can help you get about 40% of this nutrient’s daily recommended value.

2. Fish: Fish contains high amounts of vitamin B12. Consuming a normal serving size of fish can help you meet your daily recommended dosage of 2.4 mcg. Salmon, tuna, and cooked trout are rich in this nutrient.

3. Other seafood: Cooked clams contain high amounts of vitamin B12. One serving size or 3 ounces of this seafood can provide 84 mcg of vitamin B12. Also, 3 ounces of cooked oysters contain around 14.9 mcg of the nutrient.

4. Beef: One serving size or 3 ounces of ground beef contains about 2.2 mcg of vitamin B12. Hence, including a serving of beef in your diet can help you meet your daily B12 requirement.

5. Chicken: Chicken also contains a small amount of vitamin B12, so including it in your diet can help. One serving of chicken contains about 0.3 mcg of this nutrient.

C) Vitamin B12-Rich Foods – Vegan

If you follow a vegan diet, consuming the following foods can help prevent vitamin B12 deficiency —

1. Fortified plant-based milk: Almond and soy milk fortified with vitamin B12 are excellent options for vegans.

2. Fortified nutritional yeast and breakfast cereals: Including fortified breakfast cereals and nutritional yeast in your diet can help prevent vitamin B12 deficiency.

3. Meat substitutes: Many plant-based meat alternatives, like tofu and tempeh, are fortified with vitamin B12, making them ideal options for vegans.

FAQs

1. What are the most common signs of vitamin B12 deficiency?

The most common signs of vitamin B12 deficiency are weakness and fatigue, pale skin, shortness of breath, confusion, memory problems, and tingling in the hands and feet.

2. How to prevent vitamin B12 deficiency?

Consuming foods rich in vitamin B12, such as dairy products, eggs, poultry, and meat, can prevent its deficiency. You can select from the food items listed above basis your preference.

3. How is vitamin B12 deficiency diagnosed?

Healthcare providers diagnose vitamin B12 deficiency by assessing symptoms, such as weakness, fatigue, and cognitive issues. If a deficiency is suspected, they will prescribe a blood test to check B12 levels and related markers, like homocysteine and methylmalonic acid.

4. How is vitamin B12 deficiency treated?

The treatment of vitamin B12 deficiency depends on its severity and underlying cause. If you have a mild deficiency, incorporating vitamin B12-rich foods into your diet can help. In case of dietary deficiency and absorption issues, healthcare providers may prescribe oral supplements. However, severe deficiencies may require vitamin B12 injections, followed by maintenance doses.

5. How often should you get your vitamin B12 levels checked?

If you are at risk for deficiency, you must get your vitamin B12 levels checked regularly, as recommended by your healthcare provider.

6. Can vitamin B12 deficiency cause long-term health issues?

Yes, a prolonged deficiency of this essential nutrient can lead to severe health issues, including anaemia, neurological damage, cognitive impairment, heart problems, gastrointestinal conditions, and mood disorders