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Building Nutritional Health
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Vitamin B12
Vitamin B12 (cobalamin) is a water soluble vitamin. Major dietary sources of vitamin B12 include meat, poultry, fish, milk, eggs, and cheese. Vitamin B12 is found almost exclusively in animal products. Unlike other
water soluble vitamins, vitamin B12 is stored in the liver. Vitamin B12 is sensitive to ultraviolet light.
Major Body Functions:
- Aids in energy metabolism
- Aids in red blood cell formation
- Helps maintain the central nervous system
- Necessary for folate activity
Deficiency Symptoms:
- Pernicious anemia (large cell type)
- Degeneration of peripheral nerves leading to paralysis
- Sore tongue and weakness
Excessive Intake and Toxicity Symptoms:
- No evidence of Vitamin B12 toxicity has been noted from oral intake .
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| THE BEST SOURCES OF VITAMIN B12 |
| Food |
Amount |
Micrograms |
| Liver, beef |
3 ounces |
95 |
| Kidney, beef |
3 ounces |
19 |
| Liver, chicken |
3 ounces |
16.5 |
| Salmon, steak |
3 ounces |
3.0 |
| Tuna, light, packed in water |
3 ounces |
2.5 |
| Yogurt, nonfat, plain |
8 ounces |
1.5 |
| Beef, lean |
3 ounces |
1.4 |
| Pacific Halibut |
3 ounces |
1.2 |
| Milk, whole |
1 cup |
0.9 |
| Port, center loin chop |
3.5 ounces |
0.6 |
| Swiss cheese |
1 ounce |
0.5 |
| Egg, whole, raw |
1 medium |
0.4 |
| Chicken, white meat |
3 ounces |
0.3 |
| Cheese, American processed |
1 ounce |
0.2 |
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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