Tips For Incorporating Vitamin B12 Into Your Diet

 

Vitamin B12 is necessary for red blood cell production, nerve function, and DNA synthesis. A deficiency in this nutrient can lead to fatigue, weakness, and even neurological problems.

Vitamin B12 Deficiency Symptoms

Symptoms of deficiency can range from mild to severe.

❖     Fatigue and weakness.

❖     Pale or jaundiced skin.

❖     Numbness or tingling sensations.

❖     Cognitive difficulties such as memory loss, difficulty concentrating, and mental fog. In severe cases, it can even lead to mood changes and depression.

❖     Glossitis or tongue inflammation, and mouth ulcers.

❖     Digestive issues include nausea, constipation, diarrhea, and loss of appetite.

❖     Vision problems, such as blurred or double vision.

❖     Psychological and emotional symptoms include mood swings, irritability, and even symptoms of psychosis.

If you experience these symptoms, consult a healthcare professional for an accurate diagnosis. Vitamin B12 deficiency can be identified through blood tests, and treatment options such as dietary changes or supplementation can be recommended.

Sources Of Vitamin B12

Easily accessible animal-based sources of Vitamin B12 include:

 ❖     Lean meat.

❖     Poultry.

❖     Fish and seafood.

❖     Eggs.

❖     Dairy products, such as milk, cheese, and yogurt.

While plant-based Vitamin B12 sources can be limited, vegans and vegetarians can still get adequate amounts by consuming the following vitamin B12 foods:

 ❖     Cereals, plant-based milk alternatives, and nutritional yeast fortified with vitamin B12.

❖     Nori, seaweed, laver, and sea lettuce.

❖     Spinach, beetroot, butternut squash, mushroom, and potato.

❖     Fermented food like kimchi, tempeh, miso, and other soybean-fermented foods.

Vitamin B12 Supplements

Consider taking supplements if you can’t meet your vitamin B12 needs through diet alone. Consult with your healthcare provider to determine the appropriate dosage and form of supplementation that suits your specific requirements.

 In extreme cases of vitamin B12 deficiency anaemia, your doctor may recommend hydroxocobalamin, a vitamin b12 injection.

Extra Tips For Added Vitamin B12

❖     Sauté vegetables in butter or ghee (clarified butter) for an added dose of the B12 vitamin.

❖     Prepare hearty stews or casseroles using lean meats or fish for a nutritious and flavorful meal.

❖     Create colorful vegetable salads with cheese, yogurt, spinach, and seaweed for a refreshing vitamin B12 boost.

As a final note, experiment with new recipes, be mindful of your food choices and consult with a healthcare professional like Intrigue Health to keep vitamin b12 deficiency at bay.