Warning Signs That Your Diet Lacks Vitamin B12 — Symptoms of B12 Deficiency And How to Avoid It

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Vitamin B12 helps in the optimum production of red blood cells and keeps your nerve cells healthy.  So if your body becomes deficient in B12 vitamin, then these two very important functions could be adversely affected. 

As much as possible, you have to make sure that your diet contains the essential B12 vitamin.  If you are not following a healthy and well balanced diet, you could suffer from a serious deficiency.  Here are some warning signs that indicate vitamin B12 deficiency. 

Common Symptoms of B12 Vitamin Deficiency

There are two possible causes of vitamin B12 deficiency.  The most obvious of course is insufficient intake of foods that are rich in B12 vitamin.  Another factor that may cause a deficiency is mal-absorption.  It means your body is having problems absorbing the B12 nutrient. 

In both cases, a deficiency in B12 vitamin could occur.  Some of the most common symptoms of deficiency include general fatigue, paleness, sore tongue, and tingling sensations in your feet.  Fatigue or general weakness is a very common symptom of micronutrient deficiency.  But if fatigue is followed by paleness and short stabbing pain in the palm and feet, then B12 deficiency could be the underlying factor. 

If you are showing signs of mild deficiency, then it is best to increase your consumption of foods that contain rich amount of vitamin B12.  It is also advisable to consult a dietitian to know the best food groups that must be included in your diet. 

Serious cases of B12 deficiency should be addressed immediately by your primary health care provider.  Some of the common symptoms of serious B12 vitamin deficiency include uncomfortable heart palpitations, decreased reflexes, decreased blood clotting, nervousness and anxiety, and sudden memory problems. 

Once you experience these symptoms, make sure to consult your doctor so that a complete blood workup can be started.  This way, you will be able to quickly treat the deficiency. 

The Best Approach to Avoid Vitamin B12 Deficiency

Eating right is the best way to avoid vitamin B12 deficiency.  However, it is quite difficult to choose foods with high levels of B12 vitamin (interesting to know is that the Danish term is B12 vitamin fødevarer).  Remember, this vitamin can not be found naturally in plants and fruits.  Your only sources are meat, fish, eggs, and dairy products. 

For starters, you should create a diet that includes red lean meat from beef, veal, and lamb.  Liver should also be included in your diet because it has the highest concentration of vitamin B12.  You may also get B12 from fatty fish, shell fish, fish eggs, octopus, crabs, and lobsters.  Full fat and skimmed milk, egg yolk, and Swiss cheese contain good amount of B12 micronutrient. 

These are your best sources of vitamin B12.  If you want to avoid a deficiency, you have to ensure that you can eat healthy servings of these food groups everyday.  B12 deficiency could have very serious impact on your overall wellness.  You need to eat right and improve your diet in order to avoid serious health problems or disorders that could be triggered by vitamin B12 deficiency.


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