Although mineral deficiencies in people are more common than vitamin deficiencies, medical researchers have proven that vitamin deficiencies are a big concern. According to some estimations, there is around 25 percent of adult people who suffer from Vitamin B12 deficiency and you need to take good care of your body through your diet in order to improve your Vitamin B12 levels.
An overview of Vitamin B12
If you need to get through an afternoon meeting, or an intense workout that you don’t want to do then vitamin B12 is the right thing for you. It also promotes weight loss and it can be used as a supplement in your daily diet. Vitamin B12 helps transport oxygen to blood cells and that is why it can make you feel as if you have more energy since it enables the production of more oxygenated blood cells.
Why do you need it?
According to Dr. Mercola, Vitamin B12 is really essential for our body since it can help with multiple body processes and aid the proper functioning of different body systems:
- Improved digestion
- Good circulation
- Circulation of red blood cells
- Improved reproductive health in women
- Adrenal hormone production
- Carbohydrate and fat metabolism
- Proper nervous system functioning
- Mental clarity and memory function
Who is at risk for deficiency of Vitamin B12?
There are a few groups of people who might be at risk for B12 deficiency due to their diet and lifestyle. Some of these include:
- Vegans who don’t eat any animal products
- People over 60 who suffer from stomach acid
- People that use Metformin to treat their diabetes
What are the symptoms of Vitamin B12 deficiency?
- Inability to keep your eyes open
- Nerve damage which might cause a tingling sensation in your legs hands and feet
- Vitamin B12 deficiency can cause memory loss especially in young individuals
- Dizziness as a result of not enough oxygen
- Yellow skin which can start deteriorating as a result of Vitamin B12 deficiency
- Losing the ability to taste and recognize food which might be caused by not enough B12
- Unbalanced dopamine and serotonin levels which can lead to anxiety and depression
- Optic nerve damage which causes double, or blurred vision
Foods rich in Vitamin B12
You need to be aware that plants don’t produce Vitamin B12 since they don’t need it. The only sources to get this vitamin from are fortified or animal products. Below, we present you some foods that have vitamin B12:
- Dairy food (cow milk, cottage cheese, yogurt and cream cheese)
- Seafood (shrimps, scallops, cod, salmon, and tuna)
- Meat (beef, lamb, pork, goat, turkey)
- Vegan sources (fortified coconut milk and nutritional yeast)
If your diet is not providing you with enough Vitamin B12, then you need to start using supplements which will enable your body to function properly.