Thursday

What are good sources of Vitamin B12?

Vitamin B12 is naturally found in foods that come from animals, including fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are a particularly valuable source of vitamin B12 for vegetarians.
Read more:
Vitamin B12 for brain health

Food sources of Vitamin B12
Micrograms Percent RDA
Clam ............................

 3 oz
 84.1 1400
Beef liver ............................

 4 oz 41.39 689.8
Snapper ............................

 4 oz 3.97 66.2
Venison ............................

 4 oz 3.60 60.0
Shrimp ............................

 4 oz 1.69 28.2
Scallops ............................

 4 oz 2.00 33.3
Salmon ............................

 4 oz 3.25 54.2
Beef ............................

 4 oz 2.92 48.7
Lamb ............................

 4 oz 2.45 40.8
Cod ............................

 4 oz 1.18 19.7
Halibut ............................

 4 oz 1.55 25.8
Yogurt ............................

 1 cup 1.38 23.0
Milk ............................

 1 cup 0.89 14.8
Egg ............................ 1 medium
 0.49 8.2

RDA for age
(years)		Micrograms per day

Pregnancy

Breasfeeding
1-30.9

4-81.2

9-131.8

14 and older2.42.62.8

posted by Tanya @ 5:23 AM

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