Vitamin B12 deficiency: Foods to help prevent condition – milk, eggs, beef, salmon, cereal

Vitamin B12 deficiency can trigger such symptoms as tiredness, breathlessness and heart palpitations. Left untreated, including serious cardiovascular disease and infertility. The best way to make sure you're getting enough of the vitamin is by eating B12-rich foods. But some foods are better sources than others.

Harvard Health Publishing, part of Harvard Medical School, offers the "A list of B12 foods" on its website.

Here are five:

• Beef – 3 ounces contains 1.5mcg of B12
• Eggs – 1 large egg contains 0.6mcg of B12
• Fortified cereal – one cup contains 6mcg of B12
• Salmon – 3 ounces contains 4.9mcg of B12
• Low-Fat Milk – 1 cup contains 1.2mcg of B12

Vitamin B12 is primarily found in almost all foods of animal origin.

British Nutrition Foundation says: "Green seedlings provide for the purpose of biosafety, but the bioavailability of these forms has been disputed."

These means, those with plant based diets, such as vegans, are at risk of vitamin B12 deficiency if they do not eat the right foods.

For vegans, they should look at the following food sources:

• Yeast extract (for example Marmite)
• Soy milk, yoghurts and desserts
• Breakfast cereals
• Certain brands of rice drinks and oat drinks

Who else is most at risk of vitamin B12 deficiency

Alongside vegans and vegetarians consuming limited dairy produce, the elderly population and people taking metformin for a long time may also be increased risk of vitamin B12 deficiency due to vitamin B12 not being absorbed properly in the body

The NHS advises if you consume very little vitamin B12 foods you may be advised to take a vitamin B12 supplement or to have vitamin B12 injections.

Vitamin B12 supplements are also available, but the Department of Health advises you do not take too many risks.

Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.

But always go by the advice of your GP.

Symptoms of vitamin B12 deficiency

Bupa lists the symptoms of vitamin B12 deficiency as:

• Feeing very tired
• Breathlessness even after little exercise
• Heart palpitations
• Headaches
• A reduced appetite
• A mouth and tongue sore

The health organization adds: "If you have B12-deficiency vitamin anemia, you may also look pale or jaundiced (have a yellow tinge to your skin and the whites of your eyes).

"Symptoms of anemia, vitamin B12-deficiency may cause symptoms related to your nerves. This is called vitamin B12 neuropathy. It can affect your movement and sensation, especially in your legacy, cause or vibration and pain. It can also cause confusion, depression, poor concentration and forgetfulness.

"These symptoms are not always due to vitamin B12-deficiency anemia, but if you have them see your GP."

Another symptom of vitamin B12 deficiency experts may be apparent when you go to the toilet.