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Which Foods Contain B12?
Vitamin B12, or cobalamin, is an essential water-soluble vitamin needed for red blood cell production, DNA synthesis and a healthy nervous system. The recommended dietary allowance for vitamin B12 is 2.4mcg for males and females 14 and older 1. Symptoms of vitamin B12 deficiency include anemia, fatigue, suppressed appetite, weight loss and tingling hands and feet. If left untreated, vitamin B12 deficiency can lead to permanent nerve damage, according to the Office of Dietary Supplements 1.
Fish and Shellfish
Shellfish are among the richest sources of vitamin B12. A 3 oz. measure of canned, drained clams contains 84.06mcg of vitamin B12. A 3 oz. Three ounces of cooked wild rainbow trout, sockeye salmon, haddock or white tuna contains 5.4mcg, 4.9mcg, 1.2mcg or 1mcg of vitamin B12, respectively, says the Office of Dietary Supplements 1.
- Shellfish are among the richest sources of vitamin B12.
- measure of canned, drained clams contains 84.06mcg of vitamin B12.
Meat and Poultry
Nutritional Value of Meats
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Meat is a source of vitamin B12 1. A 3 oz. serving of pan-fried beef liver contains 70.66mcg of vitamin B12, and two slices of Braunschweiger pork liver sausage contains 11.39mcg. Three ounces of cooked, lean, ground beef has 2.39mcg of vitamin B12, and a 3 oz. cooked, lean shoulder of lamb contains 2.25mcg. One cup of cooked chicken contains 13.69mcg of vitamin B12, and one cooked chicken liver has 3.3mcg, according to the United States Department of Agriculture.
- Meat is a source of vitamin B12 1. cooked, lean shoulder of lamb contains 2.25mcg.
Dairy and Eggs
Dairy products are sources of vitamin B12 for vegetarians. A 1/4 pint of full fat or semi-skimmed milk contains 1.2mcg of vitamin B12. A 40g serving of vegetarian cheddar cheese contains 0.5mcg. Boiling milk and the fermentation process used in the manufacture of yogurt destroys vitamin B12, according to the Vegetarian Society. One extra large, fresh, raw, whole egg contains 0.75mcg of vitamin B12, says the United States Department of Agriculture.
- Dairy products are sources of vitamin B12 for vegetarians.
- A 1/4 pint of full fat or semi-skimmed milk contains 1.2mcg of vitamin B12.
Fortified Foods
Foods With Vitamins B-1 & B-12
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Some plant-based foods are fortified with vitamin B12, including breakfast cereals, yeast extract, margarine and soya milk. One cup of Kellogg's Special K ready-to-eat cereal contains 6.05mcg of vitamin B12, says the United States Department of Agriculture. People at risk of vitamin B12 deficiency, such as:
- strict vegetarians
- vegans
- older adults
- people with gastrointestinal disorders
- may benefit from foods fortified with vitamin B12
Fortified foods vary in the amount of nutrients they contain, so it is important to check product labels, according to the Office of Dietary Supplements 1. Many vegan foods are fortified with vitamin B12, says the Vegetarian Society.
- Some plant-based foods are fortified with vitamin B12, including breakfast cereals, yeast extract, margarine and soya milk.
- One cup of Kellogg's Special K ready-to-eat cereal contains 6.05mcg of vitamin B12, says the United States Department of Agriculture.
Related Articles
References
- Office of Dietary Supplements: Vitamin B12
- Holick MF, Gordon CM. Patient Guide to Vitamin D Deficiency. The Journal of Clinical Endocrinology & Metabolism. 2011;96(7):1-2. doi:10.1210/jcem.96.7.zeg33a
- Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
- Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Arch Intern Med. 2008;168(11):1174-1180. doi:10.1001/archinte.168.11.1174
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- Salehpour A, Hosseinpanah F, Shidfar F, et al. A 12-week double-blind randomized clinical trial of vitamin D₃ supplementation on body fat mass in healthy overweight and obese women. Nutr J. 2012;11:78. doi:10.1186/1475-2891-11-78
- Carrillo AE, Flynn MG, Pinkston C, et al. Impact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults. Clin Nutr. 2013;32(3):375-381. doi:10.1016/j.clnu.2012.08.014
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- American Academy of Dermatology. Position Statement of Vitamin D. 2010.
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- Carrillo AE1, Flynn MG, Pinkston C, Markofski MM, Jiang Y, Donkin SS, Teegarden D. Impact of Vitamin D Supplementation During a Resistance Training Intervention on Body Composition, Muscle Function, and Glucose Tolerance in Overweight and Obese Adults. Clin Nutr. 2013 Jun;32(3):375-81. doi: 10.1016/j.clnu.2012.08.014. Epub 2012 Aug 31.
- Ginde AA, Mansbach JM, Camargo CA, Jr. Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. Arch Intern Med. 2009; 169:384-90.
- Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and Risk of Myocardial Infarction in Men: a Prospective Study. Arch Intern Med. 2008; 168:1174-80.
- Gorham ED, Garland CF, Garland FC, Grant WB, Mohr SB, Lipkin M, Newmark HL, Giovannucci E, Wei M, Holick MF. Optimal Vitamin D Status for Colorectal Cancer Prevention: a Quantitative Meta-analysis. Am J Prev Med. 2007 Mar;32(3):210-6.
- Heaney, Robert P. “The Vitamin D Requirement in Health and Disease.” The Journal of Steroid Biochemistry & Molecular Biology 97 (2005):13-9.
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- Salehpour A1, Hosseinpanah F, Shidfar F, Vafa M, Razaghi M, Dehghani S, Hoshiarrad A, Gohari M. A 12-week Double-blind Randomized Clinical Trial of Vitamin D₃ Supplementation on Body Fat Mass in Healthy Overweight and Obese Women. Nutr J. 2012 Sep 22;11:78. doi: 10.1186/1475-2891-11-78.
- Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized Trial of Vitamin D Supplementation to Prevent Seasonal Influenza A in Schoolchildren. Am J Clin Nutr. 2010 91:1255-60. Epub 2010 Mar 10.
- Wilkins, Consuelo H. and Yvette I. Sheline, et al. “Vitamin D Deficiency Is Associated with Low Mood and Worse Cognitive Performance in Older Adults.” American Journal of Geriatric Psychiatry 14 (2006): 1032-40.
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Writer Bio
Based in southeast England, Sharon Kirby has been writing health-related articles since 2005. Her work has appeared in "Nursing Times" magazine, "Issues" magazine and The Online Journal of Sport Psychology. Kirby's education includes a Master of Science in sports science and a Bachelor of Science in psychology from Essex University.