More News : A deficiency of Vitamin B12 in the body can lead to a range of serious health problems. According to health experts, low levels of this essential vitamin may cause persistent fatigue, weakness, anemia, tingling in hands and feet, pale skin, mouth ulcers, mood swings, and even depression. It can also significantly impact mental health, often leading to negative and intrusive thoughts.
Vitamin B12 plays a crucial role in the formation of red blood cells and in maintaining healthy nerve cells. It is essential for DNA synthesis and helps convert food into energy. Moreover, it assists the body in properly utilizing folate. A deficiency can disrupt the brain’s chemical balance, increasing the risk of mood disorders, depression, and cognitive difficulties. That’s why doctors emphasize its importance for brain and mental health.
Experts suggest that the easiest and most natural way to address Vitamin B12 deficiency is through diet. Eggs, particularly the yolks, are an excellent source. Consuming 1–2 eggs daily can significantly help meet the body’s requirement. Dairy products such as milk, curd (yogurt), paneer (cottage cheese), and cheese are great options for vegetarians as they naturally contain good amounts of Vitamin B12. A daily glass of milk or serving of curd can contribute to maintaining optimal levels.
For non-vegetarians, fish, chicken, and red meat are among the richest sources. In particular, salmon, tuna, and sardines are high in both Vitamin B12 and omega-3 fatty acids, which support both brain and heart health.
Additionally, fortified foods are a good alternative for vegetarians. These include fortified cereals, soy milk, and nuts, which have Vitamin B12 added during processing. Liver and organ meats are especially rich in this nutrient but should be consumed in moderation.
