Vitamin B12 Deficiency- Vitamin B12 is the most complexed structured vitamin amongst vitamin B. It is a water-soluble vitamin all the other B- vitamins. The human body can store vitamin B12 in the body for about 4 years. If the vitamin B12 is found exceeding the limit the body throws the excess vitamin out of the body through Urine. Vitamin B12 is a water-soluble vitamin, therefore, it can dissolve in the water and enter our body system. This vitamin is naturally found in meats and can also be produced in industries by synthesising fermented bacteria. Vitamin B12 Foods includes both vegetarian as well as non-veg food items included such as cereals, fortified tofu, ham, chicken etc. Fast facts about Vitamin B12 Benefits of Vitamin B12 Vitamin B12 Deficiency Symptoms The recommended value of micrograms Foods for Non-Vegetarians Foods for Vegetarians Who are at risk?

Fast facts on vitamin B12

• More than 10 million cases in India itself (1)

 

• Treatable by medical professional

 

• Lack of vitamin B12 can lead to anaemia and neurological problems

 

• Vitamin B12 is an important vitamin which helps in smooth functioning of the brain and helps in synthesising red blood cells

 

• People who are above 14 years of age should consume 2.4 micrograms (mcg) of vitamin B12 on a daily basis (2)

 

• Vitamin B12 is usually found in meats and for vegetarian people, they can obtain vitamin B12 by consuming vitamin B12 supplements

 

Benefits of Vitamin B12

The human body produces thousands of red blood cells every single minute. In order to multiply the cells properly the body needs vitamin B12. If the vitamin B12 level is low the body in according to the required level, it will have an effect on the production of red blood cells. If the red blood cell count drops beyond the limit, it might cause anaemia. Vitamin B12 also plays an important part in the normal functioning of the brain and the nervous system. It also helps in regulating DNA and also helps in the formation of red blood cells. Vitamin B12 helps in synthesising fatty acids and helps the body to produce energy. It helps the body to produce energy by absorbing folic acid.  Metabolism of every cell in the body depends on vitamin B12.

Vitamin B12 Deficiency symptoms

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Deficiency of vitamin B12 occurs when the body does not receive the required amount of vitamin B12. If the vitamin B12 drops down below the required value certain symptoms like confusion, depression, fatigue, memory problem etc can occur. Other symptoms include loss of appetite, weight loss, constipation, neurological changes such as tingling in feet and hands, anaemia, Lack of vitamin B12 in infants can lead unusual movements such reflex problems, irritation, feeding problems, face tremors etc. Some people with lack of vitamin B12 have a higher risk of mania, dementia, psychosis. Other symptoms include:

• • Diarrhoea
  • Weight loss
  • A sore tongue or mouth
  • Yellowing of skin
  • Menstrual problems

 

The recommended value of micrograms of vitamin B12 according to age (3)

• Infants (6 months old): 0.4 mcg
• Babies in the age group between 7-12 months: 0.5 mcg
• Children within the age group of 1-3 years: 0.9 mcg
• children within the age group of 4-8 years: 1.2 mcg
• Children within the age group of 9-13 years: 1.8 mcg
• Teens within the age group of 14-18: 2.4 mcg (2.6 mcg per day)
• Adults who have crossed the age of 19 years: 2.4 mcg (2.6 mcg per day if you are pregnant women and 2.8 mcg per day if your breastfeeding women)

 

Foods Rich in Vitamin B12 (Vegetarian)

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Vitamin B12 is mostly found in animal products. It is typically not found in plant food. Vegan people can use certain supplements to treat Vitamin B12 deficiency.

1.    Milk, Soymilk and Yogurt- Vitamin B12 Foods

A cup of milk will provide you with 1 microgram of vitamin B12 which is 18% of recommended daily intake value. Fortified soy milk is much healthier than whole milk. It provides 19% of vitamin B12 which is daily recommended intake value. 1/4 cup of yoghurt gives you 1.49 mg of vitamin B12 (10)  

2.   Cheese- Vitamin B12 Foods

Cheese is the most commonly used in the making of pizza, soup, pasta etc. parmesan cheese, swizz cheese, feta cheese are some of the rich foods containing high vitamin b12 levels. One cup of feta cheese contains 42% of daily recommended intake (ie- 2.54 mg), swizz cheese contains 15% of the daily recommended intake of vitamin B12 ( ie-0. 94 mg) (11)

3.   Cereals- Vitamin B12 Foods

A bowl of Cereals is the best way to start your day with. A bowl of fortified cereals with provide your body with 6 mg of vitamin B12. (12)

4.  Yeast extract spread- Vitamin B12 Foods

1 teaspoon of yeast extract spread will provide you with 1% of the daily recommended value of vitamin B12. You can spread yeast extract spread on sandwiches, crackers, and toast to boost the vitamin B12 level. (13)

5.    Fortified tofu- Vitamin B12 Foods

Fortified Tofu is filled with several essential nutrients such as phosphorus, vitamins, calcium, protein etc. Tofu provides 1.86 grams of vitamin b12 in 1/4 serving which is 31 % of recommended value. (14)  

Foods Rich in Vitamin B12 (Non- vegetarian)

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Vitamin B12 is naturally found in animal products like meat, egg, fish and dairy products.

1.    Pork- Vitamin B12 Foods

Pork is a rich source of vitamins, minerals, fat, sodium etc. 3.5 ounces of pork will provide you with 0.66 mg of vitamin B12 which is 28% of 2.4 mg which the usual consumption ratio on a daily basis. (4)

2.   Ground Beef- Vitamin B12 Foods

Grounded beef contains more vitamin B12. One can obtain up to 2.56 mg of vitamin B12 from 3 ounces of grounded beef serving. (5)

3.    Ham- Vitamin B12 Foods

Ham is rich in calories and 3 ounce of ham serving will provide your body with 9% of the total recommended daily vitamin B12 value. (6)

4.    Crab- Vitamin B12 Foods

Crab is one of the most popular and desirable seafood. Crab is considered as a nutritional powerhouse as it is rich in selenium, potassium, zinc, copper etc. It is a great source of Vitamin B12 and vitamin D. It provides you with 9.8 ugs of vitamin B12 ounces of crab. (7)

5.    Chicken- Vitamin B12 FoodsVitamin B12 Foods

Chicken is considered as a healthier alternative to red meat. Chicken is considered as a rich source of minerals, essential vitamins etc. one can obtain up to 7% of daily recommended vitamin B12 from 100 grams of chicken. (8)

6.    Fish like tuna and Mackerel- Vitamin B12 Foods

Seafood and fish are considered as one of the healthiest and nutritious sources of vitamin B12.  Fishes a such as mackerel, tuna are a rich source of vitamin B12. 100 grams of tuna fish can provide you with 2.2 mg of vitamin B12. 1 mackerel serving can provide you with 16.72 mg of vitamin B12.(9)

Supplements

Vitamin B12 is naturally found in animal products such as meat, fish, eggs and certain fortified dairy products. people who follow a vegetarian diet are at a high risk of contacting vitamin B12 deficiency as plant food does not provide you with Vitamin B12.One can get adequate vitamin B12 by maintaining a balanced diet. Apart from maintaining a balanced diet certain people such as Old age people, people with past condition which affects the ability of the body to absorb the B-12 vitamin from the body and people who follow the vegan diet might need to take the help of oral supplements to help their body to receive vitamin B12 and overcome the deficiency. Along with old age people, women who are pregnant and women who breastfeed their children along with following a vegetarian diet are advised to take oral supplements of Vitamin B12.

Who are at risk?

Vegetarian is always at the risk of vitamin B12 deficiency as the diet does not contain any animal products such as meat, egg etc. Vitamin B12 is usually found in animal products. Plant foods do not contain enough vitamin B12 which can help in long run. Lactation and pregnancy can worsen the case. People who have a history of anaemia and individual who does not have required intrinsic factor (IF), a type of protein that helps the body to absorb B12 Vitamin. Other people at risk include individuals with a history of intestinal problems such as a person who has gone through a surgery to shorten small intestine and Crohn’s disease etc. These were some of the important facts, symptoms and vitamin B12 rich foods that you need to include in your diet. Try to include all these foods in your daily diet plan and you will notice the difference within few days. Stay Healthy, Stay fit. Good Luck!