According to the Insider, vitamin B12 deficiency, which can go unnoticed but ultimately causes a range of symptoms including numbness in the extremities and yellowing of the skin and eyes, can be prevented by eating certain foods.
For nerves and blood cells
Vitamin B12 is a nutrient necessary for the health of nerves and red blood cells, which carry oxygen throughout the body. But Dr. Brad Kamitaki, assistant professor of neurology at Rutgers Robert Wood Johnson Medical School, warns that vitamin B12 deficiency “may be undiagnosed or underdiagnosed because symptoms can be nonspecific,” such as fatigue, swollen tongue and palpitations. leg.
Causes and symptoms
Vitamin B12 deficiency is usually due to two reasons: the first is malabsorption, due to conditions such as celiac disease or not eating enough foods that contain the vitamin. Symptoms can take years to appear despite not getting enough vitamin B12, because the body can store it, and some people don’t need to keep track of their vitamin B12 intake because they eat animal products in the right amounts most days, as the vitamin it is found naturally in meat, eggs and dairy products.
animal sources
But dietitian Priya Teo explains, “It doesn’t mean we should be eating many and many of these foods, it’s just that we have a few in our diet in general.”
The U.S. National Institutes of Health recommends that the average adult consume 2.4 micrograms of vitamin B12 every day. For example, 3 ounces of cooked salmon or stir-fried beef contains the amount of vitamin B12 your body needs for the day, and a cup of 2% cow’s milk contains half the recommended intake.
Pregnancy and breastfeeding
Pregnant and breastfeeding women need more vitamin B12, 2.6 and 2.8 mcg, respectively, to avoid deficiencies that cause harm to babies, such as developmental delays and anemia.
Sources for vegetarians
According to the BDA, the vitamin B12 status of vegetarians should be monitored, as vegetarians and those who have not eaten eggs, dairy and meat for more than 5 years are at risk of vitamin B12 deficiency and their status should be monitored.
Dr. Teo said that people who don’t eat animal products can get vitamin B12 from fortified breakfast cereals and nutritional yeast flakes, noting that it’s “really important” that people who don’t drink cow’s milk get vegetable milk fortified with vitamin B12.
Food supplements
The BDA recommends long-term vegetarians take a supplement of around 10 mcg per day or as needed, as directed by a doctor.
Vitamin B12 is water soluble, so if more than the required daily amount is taken, it is eliminated. However, Dr. Teo recommends that you consult your doctor or dietician before starting to take dietary supplements, to make sure that there are no underlying medical conditions causing the deficiency and therefore the supplements are not achieving the desired result or there may be harmful interactions. with other medications they are taking.
