Vitamin B is an important nutrient for various functions of the human body, including maintaining the health of the nervous system. Numbness or tingling in the hands and feet may be a sign that you are not getting enough vitamin B12.
According to the National Institutes of Health (NIH), vitamin B12 helps maintain healthy blood and nerve cells; helps produce DNA, the genetic material in all cells.
Vitamin B12 also helps prevent megaloblastic anemia, which makes people feel tired and weak.
Vitamin B deficiency12
Vitamin B12 (cobalamin) has an essential role in the formation of red blood cells. Vitamin B deficiency can cause megaloblastic anemia. According to the National Health Service of the United Kingdom (NHS), this type of anemia causes the body to produce abnormally large red blood cells that cannot function properly.
Among the symptoms that may manifest deficiency of vitamin B12 are:
Tiredness, pale skin, heart palpitations, loss of appetite, weight loss and infertility.
Balance problems, depression, confusion, dementia, poor memory and pain in the mouth or tongue.
The NIH indicates that vitamin B deficiency12 can damage the nervous system even in people who do not have megaloblastic anemia .
Vegans and older adults prone to vitamin B deficiency12
People who follow a vegetarian or vegan diet could be prone to vitamin B deficiency12, since vitamin B-12 is found naturally in foods of animal origin. Plant foods do not have vitamin B unless they are fortified.
Mayo Clinic also indicates that older adults and people with digestive tract conditions that affect nutrient absorption are also susceptible to vitamin B deficiency12. Vitamin B deficiency affects between 3% and the 43% of older adults.
Foods rich in vitamin B12
Beef liver and clams are some of the best sources of vitamin B12. In 3 ounces of cooked or fried beef liver there is 70. 7 mcg of vitamin B12, equivalent to 2944% of the recommended daily value.
Tuna, salmon and beef are also rich in vitamin B12. Vitamin B is found in a 3-ounce serving suggested daily.
Fortified nutritional yeast is a product that can also provide large amounts of vitamin B12.
How much vitamin B12 daily needs
Vitamin B needs12 depend on age. Recommended intakes for adolescents and adults are 2.4 micrograms, for pregnant women 2.6 mcg, and for breastfeeding women 2.8 mcg. In children, less than 1.8 mcg is suggested, according to the NIH.
You may be interested in:
–5 signs that show low levels of vitamin D
–How not consuming enough vitamin C affects your skin
–5 eating habits to look younger
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