Vitamins & Me

🚨 #Vitamin B12 Deficiency – A Reality Check 🚨

🚨 #Vitamin B12 Deficiency – A Reality Check 🚨

Is vitamin B12 deficiency severe? The answer is yes. Vitamin B12 deficiency causes severe health issues in humans, and it is a crucial nutrient that our system needs to perform different functions properly. According to reports, around 40% of people appear to be vitamin B12 deficient, and the vast majority of sufferers are aged 60 or above.

Vitamin B12 is essential to the body as it helps with important bodily functions such as DNA synthesis, central nervous system functioning, and red blood cell production. It can also help supply the body with a good amount of energy. Additionally, vitamin B12 deficiency can lead to ailments like anemia and neurological problems. So how can we prevent vitamin B12 deficiency?

This article will provide complete guidelines on how vitamin B12 deficiency occurs and how you can cure vitamin B12 deficiency.

How does vitamin B12 deficiency occur?

Vitamin B12 is an important nutrient for the body, and most diets contain enough of it. However, if one does not consume the sufficient amount of this nutrient from various sources, one could get vitamin B12 deficiency symptoms.

The majority of vitamin B12 deficiency cases are caused by poor diet. However, vitamin B12 deficiency can be remedied and generally speaking, if you have a vitamin B12 deficiency eating more healthy diet will improve the situation.

Vitamin B12 rich food

Many vitamin B12 rich food items naturally help get rid of vitamin B12 deficiency. Here is the list of the few food items that will help you to treat your vitamin B12 deficiency naturally.

Fortified cereal

The fortified cereal is the best source of vitamin B12 for vegetarians and vegans. Because the fortified cereals are not derived from an animal source, these are human-made. The process in which artificially nutrients are added is called food fortification.

According to a study, fortified cereal contains high vitamin B, especially vitamin B12.

According to another report, eating fortified cereal food daily helps you to fulfill your daily vitamin B12 requirement. Additionally, one cup of fortified cereals also contains 29 percent of DV for vitamin B6 and vitamin A. It also contains some amount of folate and iron. 

A study result proved that for people who eat one cup of fortified cereal for 14 weeks, their vitamin B12 levels are raised. So it has been proved that fortified cereals are effective for people with vitamin B12 deficiency.

If you have a vitamin B12 deficiency, take fortified cereals but before buying, make sure to buy a sugar-free product.

  • Organ meat

The most nutritional food is organ meat like liver, kidney and lamb, and these are rich in vitamin B12.

According to reports, A 3.5 ounce of lamb liver contains about 3571 percent of the daily value of vitamin B12.

Lamb’s liver contains a higher amount of vitamin B12 as compared to all other animals’ livers. So liver meat is the best option for non-vegetarians to get enough vitamin B12.

  • Clams

Clams are a type of shellfish which are small in size and are chewy. These shellfish are rich in nutrients, and they are a great source of protein and vitamin B12.

A study report showed that 20 clams can provide up to 7000% of DV. Clams also contain a great quantity of iron, and they have 200% of DVs in just 100 grams. These also have antioxidants in them.

Clam broth is also a great source of vitamin B12; Its 3.5 ounces provides 113-588 per cent of DV. That means a small amount of calm helps you to get a sufficient amount of vitamin B12.

  • Sardines

Small, soft boned type saltwater fish are known as sardines, and they are available as canned in oil, water or sauces. We can also purchase fresh sardines from the market, and they are nutrient-packed.

A cup of sardines contains 554 % of DV for vitamin B12.

Additionally, Sardines are a great source of omega-3-fatty acids. Thus these are considered best for getting rid of inflammation and cardiovascular diseases.

  • Beef

As we know, beef is a great source for providing vitamin B12. One steak of beef contains 467 % of DV for vitamin B12. In addition to vitamin B12, it also contains B2, B3 and B6. It also has 100 percent DV for selenium and zinc.

However, if you want to get a maximum B12, then you should choose low-fat cuts of meat. It is suggested to grill it rather than frying it. So that you get the maximum B12

  • Tuna

Tuna is the most widely consumed fish. It is rich in nutrients, including protein, vitamins and minerals, and it is a great source of vitamin B12. A 3.5 ounce of cooked tuna has 453 per cent of DV for vitamins.

It also has a good amount of zinc, selenium, protein, vitamin A and B3.

In addition, canned tuna is also a good source of vitamin B12; you can get a good amount of vitamin B12 from canned tuna.

According to reports, one can of 142 grams of tuna contains 152 percent of DV.

Conclusion

Without getting enough nutrients, our bodies might not function properly. The important nutrient vitamin B12 is what helps our bodies perform basic functions. If we do not provide ourselves with an appropriate amount of this vitamin it causes us to be deficient which can cause a slew of health issues for us in the long run. By eating foods which have a good amount of vitamin B12, such as liver meat, Trout, clams, beef, tuna etc., we can avoid the negative repercussions we would face without consuming these vitamins on a daily basis.

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