Fatigue, tingling and poor memory? There may be deficiency of Vitamin B complex, know the symptoms and what to eat

News India Live, Digital Desk: Do you feel constantly tired, have tingling in your hands and feet or forget small things? This may be a sign of deficiency of Vitamin B complex in your body. Vitamin B complex is actually a group of 8 different vitamins (B1, B2, B3, B5, B6, B7, B9, B12), which are extremely important for our body. These vitamins play an important role in everything from energy production to proper functioning of the brain and nerves. Their deficiency can cause many serious health problems. Common symptoms of Vitamin B complex deficiency: If there is a deficiency of Vitamin B complex in your body, then some common symptoms start appearing: Muscle weakness: Feeling pain or weakness in the muscles, lack of strength in the body. Tingling and numbness: Tingling or numbness in the hands and feet. This can especially be a sign of vitamin B12 deficiency. Digestive problems: Digestive problems like loss of appetite, constipation, diarrhea or nausea can also occur. Weak memory: Forgetting small things, decreased concentration and ability to think. Mood changes: Irritability, stress and mood swings can also be due to its deficiency. In severe cases, the risk of depression also increases. Skin and hair: Dry skin, chapped lips, weak hair breakage can also be associated with vitamin B deficiency. Shortness of breath: Shortness of breath even with slight exertion due to anemia (blood deficiency). Mouth and tongue problems: Swelling or ulcers on the tongue, cracked corners of the mouth (angular cheilitis). Who is at greater risk? Some people have low levels of vitamin B. The risk of B complex deficiency is higher, such as: People who consume alcohol, people who have undergone stomach surgery, people suffering from some chronic diseases, pregnant women, elderly people. What to eat to overcome the deficiency of Vitamin B complex? You can overcome the deficiency of Vitamin B complex by including these things in your diet: Pulses and legumes: Moong dal, gram dal, masoor dal, kidney beans, chickpeas and soybean are rich in vitamin B9 (folate) and other B vitamins. Leafy green vegetables: Spinach, kale, broccoli and other leafy green vegetables are excellent sources of vitamin B9 (folate). Milk and dairy products: Milk, yogurt, cheese are rich in vitamin B2 (riboflavin) and vitamin B12. Eggs: Eggs are rich in many B vitamins, including vitamin B12. Nuts and seeds: Various B vitamins are also found in almonds, walnuts, sunflower seeds, pumpkin seeds and chia seeds. Meat, fish and poultry: If you are a non-vegetarian, chicken, fish (especially salmon and tuna) and red meat are excellent sources of vitamin B12, B6 and other B vitamins. Fermented foods: Fermented foods like curd, buttermilk are good for the intestines and can also be a source of some B vitamins. Important advice: If you experience severe symptoms of vitamin B complex deficiency, do not self-medicate or Instead of starting supplements, first consult a doctor. They will confirm your deficiency based on blood test and suggest the right treatment or supplements. Eating a balanced diet is the best way to avoid Vitamin B complex deficiency.