Do you feel dizzy regularly? Have you started forgetting things too often? Feel lethargic all the time? You might be suffering from vitamin B12 deficiency. Obsessed with calories and trans-fat content in foods, we hardly ever give much thought to the vitamins we are consuming or are failing to consume. But insufficient amounts of vitamins in our body can lead to various life-threatening diseases.
Vitamin B12 is one of the most important yet overlooked vitamins. B12 helps in preventing heart stroke and other heart-related disorders. It prevents nerve damage, aids better digestion and supports a healthy metabolism. Vitamin B12 is a great source of energy as it maintains the flow of oxygen to the organs and numerous cells of your body. And last but not the least: B12 is also good for bones.
Thus, it is important to know the warning signs of the deficiency of such a vital nutrient.
This is one of the primary signs of B12 deficiency. Our body relies on B12 to make red blood cells. RBCs are responsible for carrying oxygen to our organs. When there is not enough oxygen, our body feels tired all the time.
Lack of oxygen in your body can also lead to atypical weakness. The lightest of weights can seem like several kilos to you.
Chronic light-headedness or going through a blackout like condition whenever you stand up too fast or feeling wobbly after walking on the stairs are also some of the crucial indicators of B12 deficiency.
4.Pins and needles
Paraesthesia, commonly known as pins and needles, is caused by nerve damage. This again is a result of lack of oxygen in your body due to B12 deficiency.
You have a hard time remembering even the simplest of things such as your close relative’s name or your child’s school name. Though easily taken as a symptom of dementia, forgetfulness can also be the result of low levels of B12 in your body. Other symptoms include pale skin, a smooth and red tongue (devoid of papillae), anxiety, and eye problems.
How to redress B12 deficiency
Foods like fish, red meat, eggs, cheese, yogurt, soy, milk contain high levels of this vitamin. Include these in your diet and you can protect yourself from several health problems. However, if the problem persists, do see a doctor.
You can supply your body with vitamin B12 by eating the following foods:
Beef and chicken liver— 81 milligrams in 3 ounces
Salmon— 19.5 milligrams in 108 grams (1 fillet)
Herring—18.7 milligrams in 143 grams (1 fillet)
Mackerel— 15.3 milligrams in 3 ounces
Sardines— 13.3 milligrams in 1 cup
Tuna— 9.3 milligrams in 3 ounces
Trout— 9.1 milligrams in 1 files
Organic yogurt — 1.3 mg in 1 container of plain Greek yogurt
Turkey— 1.1 milligrams in 3 ounces
Raw milk — 1 milligram in 1 cup
Beef tenderloin — 0.9 milligrams in 3 ounces
Lamb— 0.8 milligrams in 3 ounces