Vitamin B12 is used by the body to keep the nervous system healthy according to the NHS. It is also used to form red blood cells and to help with DNA production. If you have regular headaches, fatigue, and loss of appetite, there is a risk of vitamin B12 deficiency. However, you could lower the risk of this disease by making these five simple changes to your daily diet.
Vitamin B12 is included in a number of animal products, according to the US National Institutes of Health.
The best source of vitamin B12 is cooked mussels, it said. They provide 84mcg of vitamin per three ounces of clams.
"Vitamin B12 naturally occurs in animal products, including fish, meat, poultry, eggs, milk and dairy products," said the National Institutes of Health. 1
"Some nutritional yeast products also contain vitamin B12.
The formulation is different, so it is important to read the product labels to determine what additional nutrients they contain. "
Beef and liver are now among the best sources of vitamin B12.
either meat provides about 70 mg of vitamin B12.
Some fortified breakfast cereals are also a good source of vitamins. A single serving equals about 6mcg. All UK adults should consume about 1.5mcg of vitamin B12 daily, the NHS said.
Most people who eat meat, fish or dairy products should take B12 daily diet.
If you do not have enough vitamin B12 in your diet, there is a risk of a deficiency. Symptoms of deficiency include a pale yellow color of the skin, a sore tongue, or persistent mouth ulcers.
Other warning signs include irritability, pinpricks and changes in thinking and feeling, says the NHS.  Most cases are easily treated with vitamin B12 supplements and diet changes.
Taking vitamin B12 supplements may also help to replenish your level, but do not take too much.
If you take 2 mg or less It is unlikely that the day will do any harm, the NHS added.
It is important that the condition is diagnosed early, as it can rarely lead to heart trouble and transient infertility.