Vitamin B12 - Cobalamin
Recommended Daily Allowance (RDA)
Rich Food Sources
Written by Sky Taylor, 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 B-12 Nutrition, Therapeutic Use, Deficiency Symptoms
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.
Vitamin B12 Food List
|
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
7 to 12 months old - 0.5
1 to 3 years old - 0.9
4 to 8 years old - 1.2
Males & Females:
9 to 13 years old - 1.8
14 years and older - 2.4
Pregnancy:
All ages - 2.6
Lactation:
All ages - 2.8
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