· Vitamin B6 Deficiency
· Signs of B6 deficiency include:
· Getting sick from infections more often
· Getting cracks or sores in the skin around the corners of your mouth — or a swollen and sensitive tongue
· Fatigue
· A feeling of numbness or tingling in your hands and feet
· Depression, anxiety, and/or irritability
· A red, itchy rash — often oily or flaky — that usually appears on the upper body or face. Small areas of your skin might also swell, resulting in white patches
· Convulsions
· Decreased alertness
· Vitamin B9 Deficiency
· Signs of B9 deficiency include:
· Fatigue
· More gray hair
· Mouth sores
· A swollen tongue
· Weakness
· Shortness of breath
· Pale skin
· Irritability
That’s when vitamin deficiencies — like vitamin B deficiency — can crop up. As such, dietary inadequacies are one of the key causes of vitamin B deficiency.
So, obvious follow-up question here: what foods contain a lot of B vitamins? Well, that depends on which B vitamin is under consideration — vitamin B6, B9, or B12. Here’s a quick rundown of foods you can eat to boost your levels of each of these B vitamins:
Vitamin B6 — Meat, fish, legumes, nuts, bananas, potatoes
Vitamin B9 — Leafy vegetables, legumes, citrus fruits
Vitamin B12 — Meat, fish, and other animal and dairy products
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