4 symptoms of vitamin B12 deficiency and 4 foods that are rich

4 symptoms of vitamin B12 deficiency and 4 foods that are rich

4 symptoms of vitamin B12 deficiency and 4 foods that are rich

Vitamins and minerals are essential to our health. For example, vitamin B12 is one of the most complex vitamins and plays an important role in most of the body's processes. Unfortunately, the body does not make it, so it is essential to get it from the diet. In addition, a deficiency can lead to many health problems and complications. Here are the symptoms to recognize before it's too late.

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for red blood cell production, brain health and nerve function, and DNA synthesis. Vitamin B12 deficiency is widespread in developing countries, particularly in Africa, India, and Central and South America. This is mainly due to the low influx of animal products especially in the poor class. The people affected by a deficiency of this vitamin are most often seniors, pregnant and lactating women, those suffering from atrophic gastritis as well as people with low immunity.

The important benefits of vitamin B12 for health:

Vitamin B12 is the only vitamin B that the body stores in large quantities, mainly in the liver. Due to the extreme importance of this vitamin, the liver can store the equivalent of three to five years of vitamin B12 under normal and functional conditions. And this for many reasons :

Protects the health cardiacVitamin B12 reduces homocysteine ​​levels in the body, helping to prevent cardiovascular disease, which is the leading cause of death worldwide.

Avoids nerve damage: Vitamin B12 restores the myelin sheath that surrounds the nerves to protect them from possible dangers.

Helps produce red blood cells:Vitamin B12 is needed to help the body produce a healthy level of red blood cells, and prevent megaloblastic anemia, which can cause chronic fatigue and weakness.

Increases energy levels: Vitamin B12 is very important for metabolism since it helps convert carbohydrates into sugar so that body can use them for energy. Thus, this vitamin increases our energy level. This is why people with vitamin deficiency feel tired and exhausted.

Improves mood and promotes the proper functioning of the nervous system:Vitamin B12 plays an important role in regulating mood and decreasing depression and anxiety. It is also necessary for concentration and cognitive processes, so a deficiency can lead to problems of concentration as well as disorders of attention.

Promotes a pregnancy without problems: Vitamin B12 is essential for fetal growth and development but not that, this nutrient also reduces the risk of congenital malformations, such as neural tube closure abnormalities.

What are the symptoms of vitamin B12 deficiency?

Anemia: Vitamin B12 increases the production of red blood cells in the body, globules that carry oxygen to the heart. Vitamin B12 deficiency therefore leads to a condition where the muscles and the heart can not get enough oxygen for their normal functioning. Vitamin B12 deficiency can lead to a disruption of the formation of these blood cells that can lead to pernicious anemia and severely impair metabolism.

Exhaustion: Low levels of oxygen in the body will make you feel tired, exhausted and sleepy. If you notice that you have any of these symptoms, see a doctor.

Injury in the feet and head: Symptoms such as discomfort in the feet and head appear as a result of oxygen deficiency in the body.

Tongue swollen and inflamedA swollen, smooth tongue with few taste buds is another symptom that occurs when vitamin B12 is lacking.

The 4 foods richest in vitamin B12:

Here are some of the foods rich in vitamin B12 that you need to consume regularly to ensure you get the amounts needed by your body:

  1. Liver of beef: The main benefit of eating the liver is its very high vitamin B12 content, but it is also rich in iron and folic acid. These are three nutrients that can help fight anemia.
  2. sardines:The sardines are very rich in vitamin B12, and they are also incredibly rich in omega-3 fatty acids.
  3. lamb:It is one of the best foods rich in vitamin B12, and it is also rich in protein, iron, selenium and zinc.
  4. eggsEggs are an excellent source of vitamin B12, they also contain choline, which our liver depends on to function properly.




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