Vitamin B12 is a water soluble and essential nutrient required for proper functioning of human body. Human body is not capable of producing vit b12 and it must be obtained from external sources such as the food we eat. Keeping in mind vitamin b12 benefits i am going to share top 17 vitamin b12 foods and sources of vitamin b12.
Prior to discussing sources of b12 you should know the important vitamin b12 benefits. Some of most interesting and important vitamin b12 benefits are Red Blood cells formation and anemia prevention, Red blood cells when normal and healthy are small and round in shape while low levels of b12 is responsible for larger and oval shape of the red blood cells, Prevents major birth defects, Support Bone health and prevent osteoporosis, May Lower risk of Macular Degeneration, Help improve mood and lower signs of depression, Prevents loss of neurons and help brain, Boost Energy, Decrease Homocysteine and improve heart health, support healthy hair, skin and nails.
How Much Vitamin b12 We Need to Consume Daily:
Recommended dietary allowance is classified according to age groups and the following table lists RDA’s in micrograms (mcg).
|0 — 6 months*||0.4 mcg||0.4 mcg|
|7 — 12 months*||0.5 mcg||0.5 mcg|
|1 — 3 Years||0.9 mcg||0.9 mcg|
|4 — 8 years||1.2 mcg||1.2 mcg|
|8 — 13 years||1.8 mcg||1.8 mcg|
|14 + years||2.4 mcg||2.4 mcg||2.6 mcg||2.8 mcg|
Sources of Vitamin B12 and Vitamin B12 foods:
Vegetarians should know that sources of b12 are only animal based, vit b12 is only found in foods derived from animals such as animal meat , animal organs, dairy products and eggs. If you are a vegetarian then you should take vitamin b12 supplements, which include vitamin b12 capsules, b12 chewable tablets, b12 liquid drops, b12 sublingual softgels, sublingual b12 spray and vit b12 shots. The following table consists of vitamin b12 foods with high amount of b12 at the top along with the percent daily value (DV). DVs or Daily Values are developed by U.S Food and Drug Administration (FDA).
|#||Food||Vitamin B12 in micro grams||Percent DV|
|1||Mollusks, clam, mixed species, cooked, moist heat||98.89||1648|
|2||Lamb, variety meats and by-products, liver, raw||90.05||1500|
|3||Lamb, variety meats and by-products, liver, cooked, pan-fried||85.70||1428|
|4||Veal, variety meats and by-products, liver, cooked, braised||84.60||1410|
|5||Beef, variety meats and by-products, liver, cooked, pan-fried||83.13||1385|
|6||Duck, domesticated, liver, raw||54.00||900|
|7||Goose, liver, raw||54.00||900|
|8||Mollusks, oyster, Pacific, cooked, moist heat||28.80||480|
|9||Turkey, all classes, liver, cooked, simmered||28.17||469|
|10||Chicken, liver, all classes, cooked, pan-fried||21.13||352|
|11||Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes||20.69||344|
|12||Fish, caviar, black and red, granular||20.00||333|
|13||Fish, mackerel, Atlantic, cooked, dry heat||19.00||316|
|14||Salmon, red (sockeye), filets with skin, smoked||18.10||301|
|15||Margarine-like, vegetable oil spread, 60% fat, tub, with salt||10.80||180|
|16||Crustaceans, crab, dungeness, cooked, moist heat||10.38||173|
|17||Soup, clam chowder, new england, canned, condensed||9.47||157|