The NHS lists nine symptoms of a vitamin B12 deficiency: Extreme tiredness A lack of energy Pins and needles A sore and red tongue Mo...
The NHS lists nine symptoms of a vitamin B12 deficiency:- Extreme tiredness
- A lack of energy
- Pins and needles
- A sore and red tongue
- Mouth ulcers
- Muscle weakness
- disturbed vision
- Psychological problems, which may include depression and confusion
- Problems with memory, understanding and judgement
“These conditions can often be diagnosed based on your symptoms and the results of a blood test.
“It’s important for vitamin B12 or folate deficiency anaemia to be diagnosed and treated as soon as possible because, although many of the symptoms improve with treatment, some problems caused by the condition can be irreversible.”
So how can you avoid a vitamin B12 deficiency happening in the first place?
The body doesn’t make vitamin B12 but the best way to get it is from a balanced diet.
There are specific vitamin B12-rich foods health experts recommend you eat. Holland & Barrett lists six.
Beef, pork, eggs, milk, cheese and fish are all good sources of B12.
The high street health store adds: “If you are vegetarian or vegan, it may be that you aren’t able to get enough B12 as you are excluding those food groups.
The body doesn’t make vitamin B12 but the best way to get it is from a balanced diet.
There are specific vitamin B12-rich foods health experts recommend you eat. Holland & Barrett lists six.
Beef, pork, eggs, milk, cheese and fish are all good sources of B12.
The high street health store adds: “If you are vegetarian or vegan, it may be that you aren’t able to get enough B12 as you are excluding those food groups.
“B12 can be found in some breakfast cereals and nutritional yeasts.”
Alongside recommendations for changes in their diet, people with vitamin B12 deficiency anaemia may be treated by their doctor with injections of vitamin B12 or given tablets.
Another food you may want to consider adding to your diet to prevent a vitamin B12 deficiency is cottage cheese.
Dieticians of Canada says a 250ml (one cup) of cottage cheese contains 1.1 to 1.5mcg of vitamin B12.
The website adds: “Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12.
“To see if a product contains vitamin B12 check the nutrition facts on the food label.”
Alongside recommendations for changes in their diet, people with vitamin B12 deficiency anaemia may be treated by their doctor with injections of vitamin B12 or given tablets.
Another food you may want to consider adding to your diet to prevent a vitamin B12 deficiency is cottage cheese.
Dieticians of Canada says a 250ml (one cup) of cottage cheese contains 1.1 to 1.5mcg of vitamin B12.
The website adds: “Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12.
“To see if a product contains vitamin B12 check the nutrition facts on the food label.”
Vitamin B12 deficiency warning - the one ‘unusual’ symptom you should never ignore
VITAMIN B12 deficiency symptoms include feeling tired, a decline in mental abilities, and having a sore tongue. But you could also be at risk of the condition if you have this “unusual” symptom. These are the signs you need more B12 foods in your diet.
Beef liver
Liver has a very high B12 content: just one ounce of beef liver will give you well over your daily requirement for B12. Liver is also high in iron and folate, which can help recovery from anaemia.
Sardines
As well as being very high in B12, sardines are also high in omega-3 fatty acids. Consume three ounces to get your recommended dose.
Atlantic mackerel
Like sardines, atlantic mackerel is very high in B12 and omega-3. You should consume three ounces.
Lamb
Lamb is very rich in protein, iron, selenium and zinc, as well as B12. Consume three ounces to get your recommended dose.
Liver has a very high B12 content: just one ounce of beef liver will give you well over your daily requirement for B12. Liver is also high in iron and folate, which can help recovery from anaemia.
Sardines
As well as being very high in B12, sardines are also high in omega-3 fatty acids. Consume three ounces to get your recommended dose.
Atlantic mackerel
Like sardines, atlantic mackerel is very high in B12 and omega-3. You should consume three ounces.
Lamb
Lamb is very rich in protein, iron, selenium and zinc, as well as B12. Consume three ounces to get your recommended dose.
Wild-caught salmon
Wild-caught salmon is packed with B12 and vitamin D. Consume three ounces to get your recommended dose.
Nutritional yeast
Nutritional yeast is a great option for vegans or vegetarians, as it is typically fortified with B12 and other B vitamins. You should take one tablespoon.
Feta cheese
Feta cheese is a great source of vitamin B12, vitamin B2 and calcium. You should eat half a cup.
Grass-fed beef
Grass-fed beed is great for B12 and is also one of the best animal sources of protein. Consume three ounces to get your recommended dose.
Wild-caught salmon is packed with B12 and vitamin D. Consume three ounces to get your recommended dose.
Nutritional yeast
Nutritional yeast is a great option for vegans or vegetarians, as it is typically fortified with B12 and other B vitamins. You should take one tablespoon.
Feta cheese
Feta cheese is a great source of vitamin B12, vitamin B2 and calcium. You should eat half a cup.
Grass-fed beef
Grass-fed beed is great for B12 and is also one of the best animal sources of protein. Consume three ounces to get your recommended dose.
Cottage cheese
Cottage cheese is high in B12, protein and calcium. You should eat one cup to get your recommended dose.
Eggs
Eggs are another great non-meat source of B12 and also contain choline, which our livers depend on to function properly. Eat one large egg to get your recommended dose.
“Benefits of vitamin B12 are vast and include boosting energy, reducing depression, decreasing sugar cravings and lowering neurological degeneration,” said Dr Axe.
“This is definitely a vitamin B that you don’t want to fall short on for so many reasons. How can you get B12 in your diet? Consume naturally high vitamin B12 foods like meat, poultry, fish, eggs and dairy products.”
Source: Express
Cottage cheese is high in B12, protein and calcium. You should eat one cup to get your recommended dose.
Eggs
Eggs are another great non-meat source of B12 and also contain choline, which our livers depend on to function properly. Eat one large egg to get your recommended dose.
“Benefits of vitamin B12 are vast and include boosting energy, reducing depression, decreasing sugar cravings and lowering neurological degeneration,” said Dr Axe.
“This is definitely a vitamin B that you don’t want to fall short on for so many reasons. How can you get B12 in your diet? Consume naturally high vitamin B12 foods like meat, poultry, fish, eggs and dairy products.”
Source: Express
