Deficiency of vitamin B12 can cause a number of symptoms, including severe fatigue, shortness of breath and headaches. If not treated, complications such as vision problems, loss of memory, needles and damage to parts of the nervous system may occur. Make sure you get the recommended vitamin B12 daily, can prevent the development of these health problems. But which foods are the best sources of B12?
Harvard Health Publishing, part of the Harvard Medical School, offers a "list" of B12 foods.
The following are included for good dietary plates with vitamin B12:
- ] Eggs – one large egg contains 0.6mcg of B12
- Low-fat milk – one cup contains 1.2mcg of B1
- mcg from B12
- Mice – three ounces contains 84mcg of B12  Reinforced cereals – one cup contains 6mc B12
The NHS recommends that adults aged 19 to 64 receive about 1.5 mg per day of vitamin B12.
He explains: "If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
"But because vitamin B12 does not occur naturally in foods such as fruits, vegetables, and cereals, vegans may not get enough of it."
For Vegans, Good Foods for Vitamin B12 include:
] Nori – one study recommends eating 4g. Recipes for vitamin B12
you have the opportunity to get the whole vitamin B12 you need by eating a varied and balanced diet, some people who do not get enough can consider taking vitamin B12 supplements.
The Ministry of Health advises if you are taking vitamin B12 supplements rather than
Taking 2 mg or less per day vitamin B12 in supplements is unlikely to cause harm.
- Shortness of breath
- Inflammation of the mouth and tongue
- ] Another symptom of vitamin B12 deficiency may also affect the gut of a person.