Vitamin B12 is a water-soluble vitamin found in animal foods such as red meat, poultry, eggs, dairy products, and fish. Since the human body does not synthesize this vitamin, it can only be obtained from food, so it is easier for vegans Lack of vitamin B12, let’s see if you have a problem with vitamin B12 deficiency.

Function of Vitamin B12 Who are prone to this vitamin deficiency?

Vitamin B12 is a key factor in the production of DNA and red blood cells. If the human body lacks healthy red blood cells, it will affect the blood oxygen carrying capacity and waste metabolism rate. In addition, vitamin B12 also produces myelin that protects the nervous system and is related to the support of the nervous system. Adults need about 2.4 micrograms (mcg) per day to maintain body balance, so it is important to eat foods with vitamin B12. Vitamin B12 is mostly found in meat foods, so vegetarians need to eat more foods such as fortified grains, plant milk and nutritional yeast to supplement vitamin B12.

In people with pernicious anemia, atrophic gastritis, Crohn’s disease and celiac disease, the disease affects the absorption of vitamin B12 in the gut. In addition, in addition to vegans, people who take antacids for a long time, people who have undergone bariatric surgery or other gastric surgery, or the elderly are also prone to vitamin B12 deficiency.

11 signs of vitamin deficiency

1. Needle tingling in the hands and feet: A lack of vitamin B12 can lead to nerve conduction problems or nerve damage in people because vitamin B12 helps produce myelin, which protects nerves and helps transmit sensations if they cover them If the myelin sheath is insufficient, the nerves will be damaged, resulting in tingling sensations all over the body, especially the tingling sensation of the damage to the hands and feet.

2. Difficulty walking: Peripheral nerve injury not only brings a tingling sensation, but when the injury accumulates over time, numbness of the limbs or muscle weakness and weakened reflexes may occur, and it becomes difficult to walk when no one is supported or supported by crutches.

3. Pale skin or jaundice: lack of vitamin B12 will affect the production of red blood cells, making the skin pale; sometimes lack of vitamin B12 or folic acid will cause megaloblastic anemia, which will make red blood cells immature, It is broken down by the liver and releases the brown bilirubin substance, which makes the skin appear jaundiced.

4. Fatigue: megaloblastic anemia caused by vitamin B-12 deficiency will cause insufficient red blood cells that carry oxygen into various tissues and organs of the body, making it easy to feel very tired.

5. Rapid heartbeat: In anemia, in order to maintain enough oxygen to enter tissues and organs, the body will increase the blood flow rate of the body and the circulation rate of the whole blood, forcing the heartbeat to become faster.

6. Shortness of breath: Some people with anemia may not feel the phenomenon of rapid heartbeat, but only find that their breathing becomes rapid. This is because the human body is in order to compensate for the decrease in oxygen intake caused by the decrease in the number of red blood cells, so breathing becomes A compensatory balancing effect in an attempt to increase oxygen intake.

7. Oral problems: Lack of vitamin B12 will reduce red blood cells, make the oxygen-carrying capacity into the tongue insufficient, and reduce the waste metabolism rate, which can easily cause oral problems. Examples include a bitter taste in the mouth, mouth sores, inflammation, swelling, or burning in the mouth.

8. Cognitive impairment: Insufficient concentration of vitamin B12 in the body can cause cognitive impairments such as difficulty in thinking, reasoning or loss of fragmented memory, which is caused by the reduction of the oxygen-carrying capacity of the brain. Therefore, some scholars have conducted further research and found that insufficient vitamin B12 concentration will increase the risk of dementia and Parkinson’s disease.

9. Mood ups and downs: Vitamin B12 helps break down a brain chemical called homocysteine. When homocysteine ​​accumulates excessively in the brain, it may cause irritability or depression and affect people mental health problems.

10. Nausea, Vomiting and DiarrhSlow response and poor memory may be B12 deficiency? 5 Whole Foods to Replenish Your Brainea: Lack of vitamin B12 can affect the digestive tract, causing nausea, vomiting or diarrhea, which is caused by insufficient oxygen-carrying red blood cells in the intestines.

11. Loss of appetite and weight loss: People who are deficient in vitamin B12 may experience loss of appetite due to digestive issues, and chronic loss of appetite can lead to weight loss.

Slow response and poor memory may be B12 deficiency? 5 Whole Foods to Replenish Your Brain.

Do you often experience dizziness, unresponsiveness, forgetfulness, and anxiety recently? It is very likely that the body is deficient in vitamin B12!

At present, it is known that the human body needs 13 kinds of vitamins to help the body grow normally and maintain health, and more than half of them belong to the vitamin B group! Examples include riboflavin (vitamin B2), folic acid (vitamin B9), and niacin (vitamin B3), water-soluble vitamins that help the body convert food into fuel and are essential for energy production.

The effects of vitamin B12 deficiency
According to nutritionist Sonya Angelone, vitamin B12 plays a key role in the production of red blood cells and provides energy, and helps in the development and maintenance of the nervous system. It is beneficial in maintaining cognitive function and other bodily functions!

If the body is deficient in vitamin B12, symptoms such as weakness, neuropathic pain, anemia, tingling or paralysis can occur. The average adult, whether male or female, needs 2.4 micrograms of vitamin B12 per day. Unless women are pregnant or breastfeeding, a higher requirement (2.6 to 2.8 micrograms increase) will be required.

Whole Foods That Help With Vitamin B12
Sonya Angelone recommends that the intake of vitamin B12 should be obtained from natural foods with high content of vitamin B12. The following are 5 kinds of foods that make it easy to obtain vitamin B12 in our daily life:

1. Salmon (4.8 mcg)

In addition to containing omega-3 fatty acids, salmon contains 5.4 micrograms per 3 ounces (about 83 grams), which contains 2 times the daily amount of vitamin B12 for adults.

2. Liver (60 micrograms)

It is one of the best sources of vitamin B12. Beef liver contains 60 micrograms of B12 per 3 ounces, which is the most abundant animal liver. The same weight of chicken liver is about 18 micrograms.

3. Clams (84 mcg)

Seafood is generally high in vitamin B12, and clams are one of the best choices. It is also rich in lean protein and iron, which can improve anemia.

4. Dairy products (about 1 microgram)

One cup of milk brewed with 35 grams of whole milk powder contains 1.06 micrograms of vitamin B12, and 25 grams of skimmed milk powder contains about 1 microgram of vitamin B12. It is recommended to drink a glass of brewed skim milk every day, plus 1 egg, you can get 2 micrograms of vitamin B12.11 Major Symptoms of Vitamin B12 Deficiency to See if you H11 Major Symptoms of Vitamin B12 Deficiency to See if you Ha

5. Cereals (about 6 micrograms)

Most grains contain different B vitamins. It is the main source of intake for vegetarians. Add almonds, soybeans, oats, or rice milk to eat together to help you get more.