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According to the NHS, vitamin B12 is used by the body to keep the nervous system healthy. It is also used to make red blood cells and to help in the production of DNA. If you have regular headaches, fatigue and loss of appetite, you may be at risk of vitamin B12 deficiency. But you can reduce your risk of developing this disease by making these five simple changes to your daily diet.
According to the National Institutes of Health of the United States, vitamin B12 is found naturally in many products of animal origin.
Cooked clams are the best source of vitamin B12. They provide 84 mg of vitamin for three ounces of clams.
"Vitamin B12 is found naturally in products of animal origin, including fish, meat, poultry, eggs, milk and dairy products," said the National Institutes of Health.
"Vitamin B12 is not usually present in foods of plant origin, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians.
"Some yeast products also contain vitamin B12.
"The formulation of fortified foods varies, so it's important to read product labels to determine the added nutrients they contain."
Beef and liver are also among the best sources of vitamin B12, he said.
About three ounces of meat will provide you with about 70 mg of vitamin B12.
Some enriched breakfast cereals are also an excellent source of vitamin. An individual serving represents approximately 6 μg.
All British adults should aim to consume about 1.5 mg of vitamin B12 each day, the NHS said.
Most people who consume meat, fish or dairy products should have sufficient daily vitamin B12 intake.
Without enough vitamin B12 in your diet, you risk a deficiency. Deficiency symptoms include a pale yellow hue on the skin, a painful tongue, or persistent mouth ulcers.
Other warning signs include irritability, tingling and changes in mentality or perception, the NHS said.
Most cases can be easily treated with vitamin B12 supplements and diet changes.
Taking vitamin B12 supplements can also help supplement your levels, but be careful not to take too much.
Taking 2 mg or less in a day is unlikely to cause any damage, the NHS added.
It is important that the condition be diagnosed early as it can lead to heart problems and temporary infertility on rare occasions.
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