Authored Article: By Dr DC Tirupathi Rao, Senior Consultant Physician, Chaitanya Hospital, Karimnagar
Vitamin B12 is essential for the health of your nerves and blood cells. A deficiency can cause the following symptoms:
* Extreme Fatigue and Weakness: Constant lethargy caused by the body’s inability to produce sufficient red blood cells.
* Numbness in Hands and Feet: A tingling “pins and needles” sensation or numbness due to nerve damage.
* Memory Loss (Brain Fog): Forgetfulness, lack of concentration, and feeling confused.
* Mouth Ulcers and Tongue Swollen/Soreness: Frequent mouth sores or a red, swollen tongue.
* Difficulty Breathing: Shortness of breath or heart palpitations, even after walking short distances.
* Pale or Yellowish Skin: Skin appearing unusually pale or developing a slight yellow tint.
SUGGESTED FOODS
Vitamin B12 is naturally abundant in animal-based products. Vegetarians also have specific options available:
* Dairy Products: Drinking a glass of milk, yogurt, or eating paneer daily provides vegetarians with essential B12.
* Eggs: Eating one boiled egg daily supplies the body with both protein and Vitamin B12.
* Fish: Rich in Vitamin B12 alongside Omega-3 fatty acids—salmon and tuna are particularly beneficial.
* Chicken and Meat: Incorporating lean meat and chicken helps overcome this deficiency quickly.
* Fortified Cereals: For vegetarians, choosing ‘Fortified Foods’ like B12-enriched oats or cornflakes is recommended.
* Mushrooms: Shiitake mushrooms, in particular, contain a certain amount of B12.
A Quick Tip:
Individuals with severe deficiency should consult a doctor and take proper supplements.
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