Vitamin B12 also known as the cobalamin or cyanocobalamin, is a vital supplement which is essential for the working of the body. It plays an important role in the metabolism of protein, fats and carbohydrates. Vitamin B12 is required by the body to keep up solid nerves and red platelets. It is also related with the making of the DNA found in all the cells.
Vitamin B12 is not found in plant or in animals in free form. It is made by the bacteria, which is synthesized by the animals by eating vitamin B12 contaminated foods. Vitamin B12 can be consumed in large quantity as the excess amount is excreted by the body or is stored in the liver for future supply. Vitamin B12 mostly available only in animal foods like meat, fish, poultry, eggs, and dairy products. We can also get this most important nutrients in some nutritional yeasts, as well as from fortified (Fortified foods ) cereals and soy milk. Vegans need to take a vitamin-B supplement daily.
Vitamin B12 Deficiency
Vitamin B12 Deficiency can cause from many aspects. It can lead to anemia, pale skin, weight loss, stomach disorder and weakness. A long-term deficiency can cause damage to the brain and nervous system. other of them are…
- Poor memory
- Irritability
- Troubled sleep
- Weight loss
- Loss of appetite
- Soreness of mouth and tongue
- Depression
Vitamin B12 Food Sources
Keep one thing in mind that you have many choices when you are not eating animal foods and prefer more plant foods. There is a whole spectrum of choices. Use these helpful tables to learn more about foods that provide calcium, protein, vitamin D, and vitamin B-12.
Animal based Vitamin B12 Food Sources
| Food | Serving | Vitamin B-12 (mcg) |
|---|---|---|
| Fishes (salmon, mackerel, sardine, herring and tuna) | 100 Grams | 16.72 |
| Ham | 100 Grams | 0.5 |
| Clam | 100 Grams | 84.6 |
| Eggs | 1 Piece | 0.56 |
| Oyster | 100 Grams | 30 |
| Crab | 100 grams | 9.8 |
| Poultry | 100 grams | 0.27 |
Vegan Vitamin B12 Food Sources (Fortified )
| Food | Serving | Vitamin B-12 (mcg) |
|---|---|---|
| Almond milk, fortified with vitamin B12 | 1 cup | 3 |
| Coconut milk, fortified with vitamin B12 | 1 cup | 3 |
| Nutritional yeast | 1 tablespoon | 2 |
| Soymilk, original, fortified with vitamin B-12 | 1 cup | 1.2 |
| Vegan mayonnaise | 1 tablespoon | 0.24 |
| Tempeh | 100 grams | 0.12 |
| Fortified Tofu | 3/4 Tofu | 1.86 |
Vegetarian Vitamin B12 Food Sources
| Food | Serving | Vitamin B-12 (mcg) |
|---|---|---|
| Cereals | 1 cup | 6 |
| Yogurt, plain, low-fat | 225 Grams | 1.37 |
| Milk, low-fat | 225 Grams | 1.15 |
| Cottage cheese, 1% | 3/4 cup | 1.07 |
| Cheese, Swiss | 30 Grams | 0.95 |
| Ice cream, vanilla | 1/2 cup | 0.26 |
*May vary depending on product.
All nutritional information from USDA National Nutrient Database for Standard Reference or food manufacturer labeling