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Vitamin B12 is an essential component that supports many body functions, including DNA synthesis, red blood cell production, and central nervous system function. Its deficiency can have serious consequences, affecting many biological functions and possibly causing disease. Although B12 is contained in many foods, vitamin B12 deficiency is very common. It is generally caused by poor dietary habits, malabsorption, certain medical conditions, or taking medications that deplete vitamin B12. Vitamin B12 deficiency can lead to problems such as rapid breathing, headaches, indigestion, weakness, diarrhea and loss of appetite. Severe deficiency can cause numerous health problems such as anemia, infertility, stomach cancer, neural tube defects, eye problems, memory loss, glossitis, stomatitis and extrapyramidal symptoms. According to Healthline, adults need about 2.4 micrograms (mcg) of vitamin B12 daily, while pregnant women and nursing mothers need 2.8 micrograms (mcg). The amount of vitamin B12 that infants and children need varies depending on their age.
Vitamin B12 is one of the most important nutrients, but the human body cannot produce it itself. Instead, it must be obtained through food or other supplements. Vitamin B12 deficiency can be treated by consuming adequate amounts of foods rich in this vitamin. Here we have listed some of the best sources of vitamin B12-rich foods that you can add to your diet to boost energy, brain health and overall well-being.
Animal Products: Vitamin B12 is found primarily in animal products, and people who follow a strict plant-based or vegetarian diet may not be able to get enough vitamin B12 naturally. Chicken, fish, mutton, lamb and pork are good sources of vitamin B12.
Dairy products: Dairy products such as milk, yogurt and Swiss cheese also provide sufficient vitamin B12.
Poultry products such as eggs, especially the yolks, contain B12.
If you are a vegetarian or vegan, you may need fortified foods or B12 supplements to meet your B12 needs. Plant-based foods like fortified cereals, plant-based milk alternatives, and nutritional yeast can provide additional vitamin B12.
There are also various nutritional supplements available on the market to treat vitamin B12 deficiency. It is recommended that you consult your doctor or healthcare professional before taking any medication.
