Tips for Simplifying Weight Loss
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
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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
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Food Selection, Preparation Mode |
Serving Size |
Vitamin B12 Content µg |
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Beef, variety meats and by-products, liver |
pan fried - 3 oz |
70.66 |
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Turkey, all classes, giblets, cooked |
1 cup |
48.21 |
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Mollusks, clam, mixed species, canned |
3 oz |
15.84 |
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Chicken, broilers or fryers, giblets, cooked |
1 cup |
13.69 |
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Mollusks, oyster, eastern, cooked - breaded & fried |
3 oz |
13.29 |
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Soup, clam chowder, New England - canned |
1 cup |
12.00 |
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Braunschweiger ( liver sausage), pork |
2 slices |
11.39 |
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Crustaceans, crab, Alaska King, cooked |
3 oz |
9.78 |
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Mollusks, clam, mixed species, raw |
3 oz |
9.59 |
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Fish, salmon, sockeye, cooked, dry heat |
1/2 fillet |
8.79 |
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Fish, sardine, Atlantic, canned in oil, drained |
3 oz |
7.60 |
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GENERAL MILLS, TOTAL Raisin Bran |
1 cup |
6.23 |
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KELLOGG'S SPECIAL K |
1 cup |
6.01 |
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KELLOGG'S ALL-BRAN COMPLETE |
3/4 cup |
6.00 |
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GENERAL MILLS, Whole Grain TOTAL |
3/4 cup |
6.00 |
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KELLOGG'S PRODUCT 19 |
1 cup |
6.00 |
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GENERAL MILLS, TOTAL Corn Flakes |
1-1/3 cup |
6.00 |
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KELLOGG'S ALL-BRAN |
1/2 cup |
5.64 |
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Fish, salmon, sockeye, cooked, dry heat |
3 oz |
4.82 |
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Crustaceans, crab, blue, canned |
1 cup |
4.50 |
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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):
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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 |
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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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