Vitamin B12
Vitamin B12 plays many roles in the body. It helps build DNA, build red blood cells, and many more. However, the body can not produce or store it, so it should be obtained from its sources.
The richest foods with vitamin B12
Vitamin B12 is found in animal foods, and the richest foods are:
- Oysters: At 100 grams of shellfish, 98.9 micrograms of vitamin B12 can be obtained.
- Animal liver: When you eat one hundred grams of liver, you can get about 83.1 micrograms of vitamin B12, the amount varies with different types of liver.
- Mackerel thickness: When eating 100 grams of mackerel, 19.0 μg of vitamin B12 can be obtained.
- Crustaceans: When eating 100 grams of crustaceans such as shrimp, crayfish, or shrimp, 11.5 μg of vitamin B12 can be obtained.
- Soybean fortified products: When you eat 100 grams of fortified soy products such as tofu or any cheese prepared from soy milk, you can get 2.4 micrograms of vitamin B12.
- Whole grains: When you eat one hundred grams of whole grains, such as spinach, and wheat with bran, you can get about 20.0 micrograms of vitamin B12, depending on the type of grain and the amount of bran.
- Red meat: When you eat one hundred grams of red meat you can get 5.00 micrograms of vitamin B12.
- Low-fat milk: When you eat one hundred grams of low-fat milk you can get 0.5 micrograms of vitamin B12.
- the cheese: When you eat 100 grams of mozzarella or parmesan cheese, you can get about 3.3 μg of vitamin B12, different depending on the type of cheese.
- eggs: When eating 100 grams of eggs, you can get 2.0 micrograms of vitamin B12, depending on the type of eggs, chicken, duck, or goose.
Vitamin B12 absorption problems
- Gastrointestinal problems such as infections, or Crohn’s disease.
- Overuse of alcohol.
- Autoimmune disorders.
Symptoms Of Vitamin B12 Deficiency
Vitamin B12 deficiency can easily lead to anemia, but if not treated it causes other symptoms such as:
- Weakness, fatigue or vertigo.
- Heart palpitations.
- Shortness of breath.
- Paleness of the skin.
- Constipation, diarrhea and bloating.
- Anorexia.
- Nervous problems such as numbness or twitching in the limbs, muscle weakness, and walking problems.
- Psychological problems such as depression, memory loss, or behavioral changes.