Vitamin B12 Rich Foods

However, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.

What Causes Vitamin B12 Deficiency Anemia?

If you are very low in this vitamin, you can get higher-dose vitamin B12 shots. You may need to take vitamin B12 for the rest of your life. If you let it go for too long, it can damage your heart, brain, nerves, bones, and other organs in your body.
With treatment, you should feel better and avoid any long-term problem.

What Is Vitamin B12?

This water-soluble vitamin has many essential functions in your body. Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use.
You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you don’t eat enough vitamin-B12-rich foods Vitamin B12 is mainly found in animal products, especially meat and dairy products.

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E many different types of vitamin B.
This section has information on: thiamin (vitamin B1)

riboflavin (vitamin B2)

niacin (vitamin B3)

pantothenic acid

vitamin B6

biotin (vitamin B7)

folate and folic acid

vitamin B.

Foods Rich In Folic Acid And Vitamin B12

Why are folic acid and vitamin B12 so important

Folic Acid and vitamin B12 are needed for body functioning and for normal growth A lack of these vitamins causes a type of anaemia called megaloblastic anaemia

Causes of folic acid deficiency

Poor eating habits

Poor absorption

Increased requirements e.g. Due to growth or pregnancy

Certain types of medication

Certain disease conditions


Oral contraceptives (the “pill”)

Symptoms of folic acid deficiency

Poor growth

Smooth, red and painful tongue

Stomach and intestinal problems e.g.
Increase the use of wheat flour and soya flour in baking and food preparation

Causes of vitamin B12 Deficiency

Eating a diet that contains no meat or animal products

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Poor absorption due to certain disease conditions or surgery

Surgery to the stomach or intestine

Oral contraceptives (the “pill”)


Symptoms of Vitamin B12 Deficiency

Similar symptoms to that of Folic Acid deficiency (see above) including:

Nerve damage

Numbness in hands and feet

Tingling (pins and needles) in hands and feet

Weakness in legs

Pale skin

Poor memory

Poor muscle coordination

Foods rich in Vitamin B12

Meat: liver best source; beef/mutton; chicken; pork/ham; fish, whole egg

Dairy products: milk; cheese; yoghurt; maas

Important Guidelines

Include more foods high in Vitamin B12 in the diet

Liver should be included more often in the diet as it is an excellent source of Vitamin B12, folic acid, iron and other important nutrients

Strict vegetarians, who do not have any dairy products, may require Vitamin B12 supplements

Complied by the KwaZulu-Natal Dietitians : Department of Health.

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