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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 .
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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