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Reference Daily Nutrition Guide | Vitamin A | Vitamin B1 - Thiamin | Vitamin B2 - Riboflavin | Vitamin B3 - Niacin | Vitamin B5 - Pantothenic Acid

Vitamin B12 - Cobalamin Recommended Daily Allowance (RDA), Rich Food Sources

Written by Diet Bites


Natural Food Sources Containing Vitamin B12:

A lot of meat products including liver, kidney, fish, pork, lamb, beef. Also free range eggs, cheese, milk and fortified brands of cereals.

Vitamin B12 Nutrition Benefits for the Body:

General -Necessary for DNA synthesis. A detoxifier, helps regenerate bone marrow and red blood cells; contributes to healthy myelin sheath. May protect against some forms of cancer, anemia, learning imbalances, and fight fatigue.

Therapeutic Uses for Vitamin B12: Combatant for postnatal depression; stabilizing menstruation flows and discomfort. Detoxifies cyanide found in foods; detoxifies inhaled second-hand smoke. Appetite stimulant.

Vitamin B12 Deficiency Symptoms:

Tongue may be sore and/or appear smooth. Individual with deficiency may experience tremors, psychosis, anemia and menstrual disorders.

Rich Food Sources, Vitamin B12

Food Selection, Preparation Mode

Serving Size

Vitamin B12 Content µg

Beef, variety meats and by-products, liver

pan fried - 3 oz

70.66

Turkey, all classes, giblets, cooked

1 cup

48.21

Mollusks, clam, mixed species, canned

3 oz

15.84

Chicken, broilers or fryers, giblets, cooked

1 cup

13.69

Mollusks, oyster, eastern, cooked - breaded & fried

3 oz

13.29

Soup, clam chowder, New England - canned

1 cup

12.00

Braunschweiger ( liver sausage), pork

2 slices

11.39

Crustaceans, crab, Alaska King, cooked

3 oz

9.78

Mollusks, clam, mixed species, raw

3 oz

9.59

Fish, salmon, sockeye, cooked, dry heat

1/2 fillet

8.79

Fish, sardine, Atlantic, canned in oil, drained

3 oz

7.60

GENERAL MILLS, TOTAL Raisin Bran

1 cup

6.23

KELLOGG'S SPECIAL K

1 cup

6.01

KELLOGG'S ALL-BRAN COMPLETE

3/4 cup

6.00

GENERAL MILLS, Whole Grain TOTAL

3/4 cup

6.00

KELLOGG'S PRODUCT 19

1 cup

6.00

GENERAL MILLS, TOTAL Corn Flakes

1-1/3 cup

6.00

KELLOGG'S ALL-BRAN

1/2 cup

5.64

Fish, salmon, sockeye, cooked, dry heat

3 oz

4.82

Crustaceans, crab, blue, canned

1 cup

4.50

Fish, salmon, pink, canned, total can contents

3 oz

3.74

Vitamin B12 Offenders:

- Sunlight

Health Warnings for Vitamin B12:

Strict vegetarians, heavy alcohol users, individuals who take sleeping pills on a regular basis and women on the pill are at an increased risk for developing Vitamin B12 deficiency.

Vitamin B12 Daily Recommended Amount μg/d (daily micrograms):

Infants & Children:

0 to 6 months old - 0.4 micrograms

7 to 12 months old - 0.5 micrograms

1 to 3 years old - 0.9 micrograms

4 to 8 years old - 1.2 micrograms

Males & Females:

9 to 13 years old - 1.8

14 years and older - 2.4

Pregnancy:

All ages - 2.6 micrograms

Lactation:

All ages - 2.8 micrograms

Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health

Vitamin B6 - Pyridoxine | Vitamin B12 - Cobalamin | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Biotin | Calcium | Chloride | Chromium

Copper | Folate | Iodine | Iron | Manganese |  Magnesium | Molybdenum | Phosphorus | Potassium | Selenium | Zinc

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