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Vitamin B12 deficiency
can have a number of possible causes. Typically it occurs in people whose digestive systems do not adequately absorb the vitamin from the foods they eat.
This can be caused by:
• Pernicious anemia
, a condition in which there is a lack of a protein called intrinsic factor
• Atrophic gastritis
, a thinning of the stomach lining that affects up to 30% of people at old
• Conditions affecting the small intestine, such as Crohn's disease, bacterial growth
, or a
• Excessive alcohol consumption.
• Autoimmune disorders
, such as Graves' disease
• Long-term use of acid-reducing drugs.
A deficiency of vitamin B12 can lead to vitamin B12 deficiency anemia. A mild deficiency may cause only mild, if any, symptoms. But as the anemia worsens it may causes symptoms such as:
• weakness, tiredness or light-headedness
• rapid heartbeat and breathing
• pale skin
• sore tongue
• easy bruising or bleeding, including bleeding gums
• stomach upset and weight loss
• diarrhea or constipation
Foods with Vitamin B12
1. Liver: A 100 gram serving of liver is said to contain more than 30 micrograms of B12. Liver isn't only beneficial because of the amount of B12 that it yields, but it is a nutrient rich super-food. It's packed with vitamins and minerals
which can increase energy, libido, muscle growth and brain function and power.
2. Eggs: Eggs can yield up to five micrograms of B12 in a 100 gram serving. One egg contains six grams of protein and nine essential amino acids that our bodies need. The yolk of one egg contains 300 micrograms of choline, this substance is also known for helping regulate the brain, nervous system and cardiovascular system.
3. Corned Beef: Corned Beef has about two micrograms of B12 per 100 gram serving, but you want to watch how much of this you take into your daily or even weekly diet, as this food tends to be very high in sodium. In most cases, one serving contains 87% of our recommended dose of B12. It also contains 803 calories and 3,629 micrograms of sodium.
4. Turkey: This mega food seems to be all over health related news articles and diet recipes. It contains 1.5 plus micrograms in a 100 gram serving. This food is naturally low in fat, as long as it's eaten without the skin. Turkey usually only contains 1 gram of fat per ounce of flesh eaten. Turkey contains nutrients which have been shown to keep your cholesterol down, as well as protect against cancer and heart disease.
5. Pork: This food contains about the same micrograms of B12 as turkey does per 100 gram serving, but you need to watch your intake on this as well, due to the increasing amounts of sodium. You will see about 458 calories per 100 gram serving. Consumption of pork in moderation is helpful in gaining energy. It shows positive effects for your skin, eyes and nervous system as well as aiding in mental performance.
As you can see, the above foods will help aid you in the consumption of vitamin B12, and for the most part will aid your health in other areas.