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 deficiency of Vitamin B complex in your body then some common symptoms start appearing:

1. muscle weakness: Feeling pain or weakness in muscles, lack of strength in the body.
2. Tingling and numbness: Tingling or numbness in hands and feet. This may especially be a sign of Vitamin B12 deficiency.
3. Digestive problems: Digestive problems like loss of appetite, constipation, diarrhea or nausea may also occur.
4. Memory loss: Forgetting small things, lack of concentration and ability to think and understand gets affected.
5. Mood swings: Irritability, stress and mood swings can also be due to its deficiency. In severe cases the risk of depression also increases.
6. Skin and Hair: Dryness of skin, cracked lips, weakening of hair and breakage can also be related to deficiency of Vitamin B.
7. breathlessness: Due to anemia (lack of blood), shortness of breath even with slight exertion.
8. Mouth and tongue problems: Swelling or blisters on the tongue, cracking at the corners of the mouth (angular cheilitis).

Who is at greater risk?

Some people are at higher risk of vitamin B complex deficiency, such as:

• people who consume alcohol
• those undergoing abdominal surgery
• people suffering from certain chronic diseases
• pregnant women
• elderly people

What to eat to overcome Vitamin B complex deficiency?

You can overcome the deficiency of Vitamin B complex by including these things in your diet:

1. Pulses and Legumes: Moong dal, gram dal, masoor dal, kidney beans, chickpeas and soybean are rich in vitamin B9 (folate) and other B vitamins.
2. leafy green vegetables: Spinach, kale, broccoli and other leafy green vegetables are excellent sources of vitamin B9 (folate).
3. Milk and Dairy Products: Milk, curd, cheese contain Vitamin B2 (riboflavin) and Vitamin B12 in abundance.
4. Eggs: Eggs are rich in many B vitamins including vitamin B12.
5. Nuts and Seeds: Various B vitamins are also found in almonds, walnuts, sunflower seeds, pumpkin seeds and chia seeds.
6. 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.
7. 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 serious symptoms of Vitamin B complex deficiency, instead of taking medicines or starting supplements on your own, 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.