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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 g

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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