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Boost Your Vitamin B12 Levels: Natural Ways to Fight Deficiency and Recognize the Symptoms

Vitamins play a crucial role in enhancing your body’s performance. Vitamin B12 is vital for maintaining proper nerve function, producing red blood cells, and synthesizing DNA. A lack of this vitamin may result in severe health issues such as exhaustion, nervous system disorders, and potentially heart diseases.


 Low vitamin B12 levels can lead to neurological harm, impacting various components of the nervous system, according to Dr. Pankaj Chaudhary, Senior Consultant-Internal Medicine at Max Super Speciality Hospital in Vaishali. "Specific populations such as vegetarians, elderly individuals, and people with gastrointestinal issues have an increased risk," he clarifies.


 Vitamin B12 is mainly found in animal-derived products, which makes vegetarians and vegans more prone to deficiencies. As B12 does not occur naturally in plant-based items,
 
 plant-based foods
 
 "Those following strict vegetarian or vegan diets have to depend on fortified foods or supplements to fulfill their requirements," explains Dr. Chaudhary.


 
 Also read |
 Vitamin B12 deficiency: Incorporate these 6 foods into your everyday meals to combat tiredness and anemia
 


 Another significant reason for this issue is malabsorption. Disorders such as pernicious anemia, Crohn's disease, and celiac disease can interfere with B12 absorption within the stomach and intestines. Even when individuals take in sufficient amounts of B12, their bodies may still struggle to absorb it effectively, particularly in instances of these conditions.
 
 digestive disorders
 
 Dr. Chaudhary further explains, "especially following gastrointestinal surgeries."


 Ageing is another factor since elderly individuals frequently generate lesser amounts of gastric acid, crucial for extracting B12 from dietary sources. "Prolonged intake of specific drugs, including metformin (used for managing diabetes) and proton pump inhibitors (prescribed for acid reflux), may additionally diminish nutrient uptake," he explains. Moreover, heavy drinking can harm the stomach lining, complicating the process of absorbing vital elements such as B12.


 Dr Chaudhary states that an extended deficiency of vitamin B12 may lead to serious health problems, including both neurological disorders and heart-related concerns.


 
 Also read |
 Vitamin B12 deficiency and wellness: 6 concealed impacts of insufficient B12 on the neurological system
 


 
 <img data-document-id="cms/api/amp/image/AA1shkyq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1shkyq.jpg"/>
 
 A lack of Vitamin B12 may result in numbness or prickling feelings in the hands and feet, problems with memory, and a decrease in cognitive function, and under severe circumstances. (Image: Canva)
 
 


 
 He describes what occurs when the body lacks sufficient B12:
 


 <ul>
 
 <li>
 
 Neurological problems:
 
 Vitamin B12 plays a vital role in maintaining proper nerve function. A lack of this vitamin may result in numbness and tingling in the extremities like the hands and feet, as well as problems with memory and cognition. In severe instances, it could even contribute to dementia. Dr. Chaudhary warns, “A lot of neurological signs resulting from Vitamin B12 deficiency might be misinterpreted as being due to aging, which can delay accurate identification.”
 </li>
 
 </ul>


 <ul>
 
 <li>
 
 Megaloblastic anemia:
 
 B12 deficiency hinders the formation of red blood cells, resulting in megaloblastic anemia. This condition causes feelings of weakness, fatigue, difficulty breathing, and pallor.
 </li>
 
 </ul>


 <ul>
 
 <li>
 
 Mental health concerns:
 
 Conditions such as mood disorders including depression, irritability, and extreme psychiatric symptoms like psychosis can be associated with insufficient vitamin B12 levels.
 </li>
 
 </ul>


 <ul>
 
 <li>
 
 Increased heart disease risk:
 
 B12 aids in regulating homocysteine, an amino acid associated with heart disease and stroke. Insufficient B12 levels may raise homocysteine concentrations, thereby heightening the risk of cardiovascular issues.
 </li>
 
 </ul>


 <ul>
 
 <li>
 
 Reproductive and pregnancy complications:
 
 Deficiency in B12 can lead to fertility problems and various difficulties during pregnancy, such as congenital abnormalities and growth-related challenges in infants. Women who are expecting or nursing, particularly vegetarians, ought to keep an eye on their B12 consumption.
 </li>
 
 </ul>


 <ul>
 
 <li>
 
 Vision loss:
 
 A significant lack of necessary nutrients can harm the optic nerve, resulting in blurry vision or potentially irreversible sight loss if not treated.
 </li>
 
 </ul>


 
 Also read |
 Vitamin B12 edibles: Incorporate these crucial contributors into your nutritious meal plan
 


 
 Advice for avoiding and addressing B12 deficiency
 


 <ul>
 
 <li>
 
 Dietary choices:
 
 Include B12-rich items such as meats, seafood, eggs, milk products, and fortified breakfast cereals in your diet.
 </li>
 
 
 <li>
 
 Supplements:
 
 Suggested for those following vegan diets, vegetarian diets, and people who have trouble absorbing nutrients.
 </li>
 
 
 <li>
 
 B12 injections:
 
 Essential for individuals facing severe deficiencies or having trouble absorbing nutrients.
 </li>
 
 </ul>


 
 Disclaimer: The content of this article, which includes general health and fitness recommendations, should not be considered equivalent to professional medical advice. Always seek guidance from an expert for personalized health assessments.

Boost Your Vitamin B12 Levels: Natural Ways to Fight Deficiency and Recognize the Symptoms

Unknown diet and nutrition, health, health advice, nutrition, vitamins

Vitamins play a crucial role in enhancing your body’s performance. Vitamin B12 is vital for maintaining proper nerve function, producing red blood cells, and synthesizing DNA. A lack of this vitamin…

6 Power Veggies and Fruits for Sharper Vision

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 Ginkgo, blueberries, mulberries, fennel, goji berries, and chamomile are abundant in antioxidants, anti-inflammatory agents, and vital vitamins that help protect eyesight, decelerate aging, and improve visual acuity.


 Dr. Tran Thi Tra Phuong from the Department of Nutrition and Dietetics at Tam Anh General Hospital in Hanoi highlights the advantages of including these vegetables, fruits, and herbs in your meals for better ocular health.


 Below are six kinds of produce that can be advantageous for eye health:


 
 1. Ginkgo
 


 Ginkgo enhances blood flow to the retina, offering particular advantages for people suffering from glaucoma. Its antioxidant qualities shield nerve cells and eyes from damage due to oxidative stress brought about by free radicals. Insufficient levels of antioxidants can increase the likelihood of developing eye issues like macular deggeneration, cataracts, and glaucoma.


 
 2. Blueberries
 


 Blueberries
 are loaded with potent antioxidant flavonoids that safeguard eye cells against free radical damage, enhance blood circulation to the retina, and support night vision. These antioxidants also help manage conditions like glaucoma and cataracts. Furthermore, blueberry extract benefits retinal nerve cells by preventing the formation of new blood vessels, a key factor in diseases like macular degeneration and diabetic retinopathy.

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 A close up photo of blueberries. Illustration photo by Pexels
 
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 3. Fennel
 


 Fennel is effective in reducing eye inflammation and excessive tearing. It is often used in the form of fennel tea as an eye rinse by those suffering from severe eye conditions like cataracts and glaucoma. Additionally, essential oil extracted from fennel seeds has been proven to lower intraocular pressure in glaucoma patients.


 
 4. Mulberries
 


 Mulberries contain flavonoid antioxidants that prevent many age-related eye diseases. The vitamin C in mulberries may help reduce the risk of developing cataracts. Zeaxanthin, a carotenoid found in mulberries, acts as an antioxidant to prevent retinal damage.


 
 5. Goji berries
 


 Goji berries are packed with lutein, zeaxanthin, and beta-carotene, which filter harmful blue light, shield the eyes from oxidative stress, and prevent age-related macular degeneration. These berries are also rich in vitamins A and C, and essential amino acids, which help maintain eye hydration and improve dry eye conditions.


 
 6. Chamomile
 


 Chamomile tea
 is used to enhance vision and treat conditions like blurred vision and dry eyes. It reduces eye strain, which is beneficial for those who spend extended periods in front of screens. Chamomile also has anti-inflammatory properties that alleviate redness, swelling, and discomfort in the eyes.


 Dr. Phuong notes that eye problems often develop gradually, and symptoms may not be noticeable until the condition worsens. Therefore, regular eye check-ups are crucial.


 She also recommends supplementing with natural extracts such as broccophane (from broccoli), which boosts thioredoxin, a protein that acts as an antioxidant. Thioredoxin is vital for protecting retinal pigment epithelial cells and the lens, which promotes healthier and clearer vision.

6 Power Veggies and Fruits for Sharper Vision

Unknown eye health, health benefits, healthy eating, nutrition, vitamins

Ginkgo, blueberries, mulberries, fennel, goji berries, and chamomile are abundant in antioxidants, anti-inflammatory agents, and vital vitamins that help protect eyesight, decelerate aging, and impr…