It’s also used to make red blood cells, as well as to help with the production of DNA.
You could be at risk of a vitamin B12 deficiency if you regularly have headaches, fatigue, and a loss of appetite.
But, adding these six foods to your daily diet could help to prevent a deficiency.
Vitamin B12 is naturally found in a number of animal products, said the US National Institutes of Health.
Cooked clams are the best source of vitamin B12, providing 84mcg of the vitamin for every three ounces of clams.
Beef and liver are the second best sources of the vitamin, with around 70mcg per three ounces, it said.
Meanwhile, some fortified breakfast cereals are a great source of B12. A single serving provides 6mcg.
“Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products,” said the National Institutes of Health.
“Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians.
“Some nutritional yeast products also contain vitamin B12. Fortified foods vary in formulation, so it is important to read product labels to determine which added nutrients they contain.”
All UK adults should aim to eat about 1.5mcg of vitamin B12 every day, said the NHS.
Most people that eat meat, fish or dairy foods should get enough B12 in their daily diet.
Taking vitamin B12 supplements could also help to top up your levels, but be sure not to take too much.
Taking 2mg or less in a single day is unlikely to cause any damage, added the NHS.
Without enough vitamin B12 in your diet, you could be at risk of a deficiency.
Deficiency symptoms include having a pale yellow tinge to your skin, a sore tongue, or persistent mouth ulcers.
Other warning signs include irritability, pins and needles, and changes to the way you think or feel, said the NHS.
Most cases can be easily treated with vitamin B12 supplements and diet changes.
It’s important for the condition to be diagnosed early, as it can lead to heart conditions and temporary infertility on rare occasions.
Published at Sun, 28 Oct 2018 19:00:00 +0000