Vitamin B12 deficiency usually occurs when a person isn’t getting enough of the vitamin from their diet.
If a person lacks vitamin B12 their body will fail to make enough red blood cells and become abnormally large.
A lack of red blood cells causes the body’s tissues and organs to be deprived of oxygen and an trigger anaemia.
Anaemia can lead to heart and lung problems as it causes the heart to struggle to pump oxygen to other vital organs.
Vitamin B12 is best gained through diet, but some foods are better sources of the vitamin than other.
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In a large population-based study, milk and fish were better sources of B12 than meat and ages were, explains Harvard Health Publishing.
It adds: “Dairy foods specially are a highly ‘bioavailable’ source of the vitamin.
“Vitamin b12 in meat may be less bioavailable due to losses during cooking and the presence of collagen, which isn’t digested as well with gastric secretion.”
So the three foods it recommends as good source of vitamin b12 are:
- Fish
- Milk
- Dairy
Vitamin B12-fortified foods are a good source of the nutrient, particularly if your diet is low in animal foods, such as meats, fish, poultry, milk, cheese and eggs.
Taking vitamin B12 supplements are also recommended by experts if you lack B12 in your diet.
So how do you know if you have a vitamin B12 deficiency?
There are a variety of different symptoms which can indicate a vitamin B12 deficiency.
One sign, which could mean you have the condition, is having a certain eye colour.
If you have a vitamin B12 deficiency you could develop jaundice, according to Bupa.
This makes a person look pale or have a yellowy tinge to the skin.
The eyes can also be affected, with the whites turning yellow.
Other symptoms the health organisation notes are:
- Feeling very tired
- Breathlessness even after little exercise
- Heart palpitations
- Headaches
- A reduced appetite
- A sore mouth and tongue
As well as this sign in the eyes, three symptoms of vitamin B12 deficiency can be spotted when you go to the toilet.