- Vitamin b12 deficiency could be avoided by eating this type of fish according to experts
- Vitamin b12 deficiency symptoms can include pale skin, heart palpitations and general tiredness
- Vitamin b12 deficiency could be avoided through diet changes
Vitamin b12 deficiency could be avoided by eating tuna, a health website has claimed.
The fish contains this essential vitamin in “high concentrations”, said Healthline, “and 100 grams of fresh tuna contains almost 160 per cent of your daily vitamin b12 requirement”.
“Tuna contains high concentrations of vitamin b12, especially in the muscles right beneath the skin, known as dark muscles.
“Canned tuna also contains a decent amount of vitamin b12. In fact, one can of light tuna packed in water contains 85 per cent of your daily requirement.”
Other fish can also be good sources of vitamin b12, including salmon and cod.
Nutritionist Dr Josh Axe also recommended eating tuna to avoid a vitamin b12 deficiency.
Naming the fish a “top food source” for this vitamin, he said three ounces of the fish could provide all of someone’s daily requirement.
“Adults need 1.5mcg of vitamin b12 every day,” said the NHS on its website.
“If you eat meat, fish or dairy foods, you should be able to get enough vitamin b12 from your diet,” they continued.
“But as vitamin b12 isn’t found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.”
Vitamin b12 helps make red blood cells and keep the nervous system healthy.
The vitamin can also help release energy from food and with the use of folic acid, which helps the body build new cells.
“A vitamin b12 deficiency is thought to be one of the leading nutrient deficiencies in the world,” said Dr Axe.
A 2004 study published in the Annual Review of Nutrition found some areas of the world, including the Indian subcontinent and South America had a “severe problem” with this deficiency.
Adding other foods to the diet could also increase vitamin b12 intake.
The NHS said good food sources of vitamin b12 include meat, salmon, cod, milk, cheese, eggs and fortified breakfast cereals.
Adding feta cheese to your diet could also provide more vitamin b12, according to Dr Axe.
“It also contains many other nutrients, such as riboflavin (vitamin b2) and calcium,” he added.
“Traditionally, feta cheese is made from sheep’s milk or a mix of sheep’s and goat’s milk. If you can find feta cheese made from raw sheep/goat’s milk the nutrition and health benefits are even better.”
Half a cup of the pale cheese contains an estimated 21 per cent of the daily requirement, at 1.5mcg a day according to the NHS.
Symptoms of vitamin b12 deficiency include tiredness, lightheadedness, pale skin and constipation, among others.