Vitamin B12 deficiency occurs when we don’t get enough vitamin B12 or when the body can’t absorb it properly. These are some of the most common causes of vitamin B12 deficiency:
Low vitamin B12 diet: If your diet does not include foods rich in vitamin B12 or foods fortified with this vitamin, you may be deficient.
Gastritis (inflammation of the stomach lining): Inflammation of the stomach lining leads to the production of hydrochloric acid, which is necessary for the absorption of vitamin B12.
Pernicious anemia: It is a rare disease in which the body does not produce a protein called intrinsic factor, which is necessary for the absorption of vitamin B12.
Digestive diseases: Conditions such as Crohn’s disease and celiac disease affect the body’s ability to absorb vitamin B12.
Gastrointestinal surgery: After some surgeries, such as gastric bypass, the body’s ability to absorb vitamin B12 is affected.
Excessive alcohol consumption: Excessive alcohol consumption harms the digestive system by affecting the absorption of vitamin B12.
Genetic problem with vitamin B12 transport: a rare condition called transcobalamin II deficiency prevents the body from properly transporting vitamin B12.
9 foods rich in vitamin B12
Now learn about 9 foods that are excellent sources of vitamin B12:
- Liver
Liver may not be everyone’s favorite food, but it’s a rich source of vitamin B12. It’s also rich in iron and vitamin B6, which are important for maintaining energy throughout the day.
- Seafood
Shellfish such as oysters and cockles are rich in vitamin B12. A 100g serving of cockles contains between 80 and 100 µg of vitamin B12.
- Salmon
Salmon is a delicious source of vitamin B12, providing approximately 3 µg per 100g serving. It is also rich in protein and omega-3 fatty acids, which are beneficial for cardiovascular and brain health.
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