by Eileen Eva

Created on: August 07, 2010   Last Updated: August 09, 2010

Dairy products, fermented soya products meat and eggs are rich sources of Vitamin B12. This vitamin cannot be found naturally in plants. However, there are claims that indicate a significant amount of Vitamin B12 can be found in algae such as spirulina, and seaweeds due to a compound called B12 analogues. On the contrary, spirulina can increase risks of B12 deficiency. This is an important vitamin as it helps in the formation of healthy red blood cells as well as ensuring that the nervous system is healthy.

Vegetarians are more likely to have Vitamin B12 deficiency because they do not eat meat. To be able to get this vitamin, they should take Vitamin B12 supplements and consume more fortified foods. They can also take cheese or half a cup of whole milk to reduce chances of acquiring Type 2 Diabetes. Researches carried in India indicate that babies born to mothers with Vitamin B12 deficiency and high folate levels are insulin resistant. This is among the reasons why Indian babies are born underweight and are at risk of Type 2 Diabetes.

Anaemia and mental disorders are also as a result of Vitamin B12 deficiency. It can also cause depression, psychosis, mental impairment, and personality changes. To improve these conditions and prevent Vitamin B12 deficiency, one is also required to eat lots of fish.

Poultry is also another rich source of Vitamin B12. You can obtain this vitamin from chicken or turkey. Livers of chicken, turkey, duck, lamb, or beef are also rich in Vitamin B12. Nutritionists’ studies show that lamb liver contains 102 mcg of Vitamin B12. Ensure that you take a glass of milk everyday so as to acquire this vitamin, but do not overheat or boil the milk. Most people enjoy yoghurt but it is unfortunate that during the fermentation process, most of Vitamin B12 is destroyed.

A cup of soy milk is healthy for the vegans as it contains Vitamin B12 they need. Shellfish and oysters clams also known as mollusks are yet another rich source of Vitamin B12. Three ounces of shellfish or oyster clams will provide you with 42mcg of this vitamin. Vegans can also acquire Vitamin B12 by eating fortified foods such as breakfast cereals, vegetable margarines, and vegetable stock.

You can be consuming foods rich in Vitamin B12 but still get a deficiency. This occurs when the vitamin is not properly absorbed from the intestines. Vitamin B12 deficiency can be treated through intramuscular injection, or pills.

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