Sources of   Vitamin B12 or Cobalamins

A Report ByMr Allah Dad Khan

Benefits . Cobalamins are essential for forming the blood and keeping the nervous system and brain functioning properly. Most cells in the body require cobalamins for a healthy metabolism and DNA synthesis regulation. It is also used in the production of energy and fatty acid synthesis. Only archaea and bacteria can produce enzymes to create vitamin B12 so most organisms will need to take in cobalamins through dietary sources.

Food Sources.  Vitamin B12 can only be taken in from animal sources. Those that do not eat animal products will need to use supplements to get their daily requirements fulfilled. Beef products, pork liver sausage, turkey, eggs, whole cow's milk, chicken, Alaska king crab, Pacific oysters, clams and cheese all contain vitamin B12. In many cases raw meats contain more of this vitamin than cooked sources, but it is important to take caution when consuming meat products that have not been cooked as these can contain contaminants.

Mackerel Several varieties of fish and other seafood are an excellent source of many vitamins and minerals. Mackerel is a great example: one fillet (a serving size that measures 88 grams) provides 16.72 micrograms of Vitamin B12. That’s more than enough to reach the daily recommended value for the average adult.

Serving Size (1 fillet, 88 grams), 16.72 micrograms of Vitamin B12 (279% DV), 231 calories.

Swiss Cheese When enjoying a sandwich for lunch or as an after-work snack, add a slice of tasty Swiss cheese for an unexpected boost in several essential vitamins and minerals. Swiss cheese is a great source of calcium and Vitamin D. It also houses a moderate amount of Vitamin B12. One slice contains about 16% of the daily recommended value.

Serving Size (1 slice, or 1 ounce), 0.94 micrograms of Vitamin B12 (16% DV), 106 calories.

Goose Liver Pate Goose liver pate (also commonly referred to as the French pâté de Fois Gras) is a spread that includes a mixture of ground meat along with any of several base ingredients. Goose liver pate is rich in several vitamins, especially Vitamin B12. One tablespoon of goose liver pate contains an impressive 20% of the daily recommended value.

Serving Size (1 tablespoon), 1.22 micrograms of Vitamin B12 (20% DV), 60 calories.

Cured Ham A serving size of three ounces of lean cured ham provides your body with just over a half of one microgram of Vitamin B12, or about 9% of the daily recommended value for the average adult. Like many meats, cured ham tends to be high in calories, so enjoy it in moderation as part of a healthy and balanced diet overall.

Serving Size (3 ounces), 0.55 micrograms of Vitamin B12 (9% DV), 123 calories.

Sardines One can of sardines packed in oil (totaling 3.75 ounces) contains 8.22 micrograms of Vitamin B12. That’s more than enough to reach the daily recommended value. Sardines, like many varieties of fish, are also a good source of healthy omega-3 fats and bone nutrients such as calcium andVitamin D.

Serving Size (3.75 ounces), 8.22 micrograms of Vitamin B12 (137% DV), 191 calories.

Emu Steak Emu steaks are lean—nearly as lean as venison. A three-ounce portion of emu steak provides almost eight micrograms of Vitamin B12, or 133% of the daily recommended value. They also provide your body with protein, amino acids, and niacin. And because they’re so lean, emu steaks are relatively low in fat.

Serving Size (3 ounces), 7.96 micrograms of Vitamin B12 (133% DV), 131 calories.

Clams Ocean creatures are typically a great source of many vitamins and minerals, and clams are no different. Clam are filled with chromium (essential in regulating cholesterol levels), iron (a mineral that lets your body produce hemoglobin), and B vitamins. A single three-ounce serving of clams loads your body with Vitamin B12, giving you more than your fair share for the day.

Serving Size (3 ounces), 84.06 micrograms of Vitamin B12 (1401% DV), 126 calories

Mozzarella Cheese By adding a small amount of mozzarella cheese to your sandwich or salad, you’ll be contributing protein, calcium, and Vitamins A, D, E, and B12 to your diet. One slice of mozzarella cheese, or a serving size of one ounce, contributes 0.65 micrograms of Vitamin B12. That’s equal to about 11% of the daily value.

Serving Size (1 slice, 1 ounce), 0.65 micrograms of Vitamin B12 (11% DV), 85 calories.

Eggs Whether you enjoy eating your eggs boiled, poached, scrambled, or fried, your body will enjoy absorbing the various vitamins and minerals housed inside the egg’s white and yolk. Eggs provide your body with riboflavin, folate, Vitamin D, protein, and Vitamin B12, all of which are essential in a healthy working body.

Serving Size (1 large), 0.56 micrograms of Vitamin B12 (9% DV), 78 calories.

Turkey Liver After enjoying a turkey dinner at Thanksgiving, many people opt to keep the turkey giblets (including the liver) for use with other foods. The liver, in particular, is a great addition to stuffing or gravy. It brings a unique taste, along with several essential vitamins and minerals. A 100-gram liver provides over 800% of the recommended daily value of Vitamin B12, along with well over 1000% of the recommended daily value of Vitamin A.

Serving Size (100 grams), 49.4 micrograms of Vitamin B12 (823% DV), 228 calories.

Fortified Soymilk Many people make the switch from whole or skim milk to soymilk once they learn of the many health benefits it can provide. Fortified soymilk is even better, as it brings added vitamins and minerals into your diet. One serving (100 grams) of fortified soymilk brings 19% of the daily recommended amount of B12. It’s also high in essential Vitamins A and D.

Serving Size (100 grams), 1.11 micrograms of Vitamin B12 (19% DV), 33 calories

Salmon Like many varieties of fish, salmon is high in healthy omega-3 fats, selenium, Vitamin D, and Vitamin B12. If you’re concerned about getting enough Vitamin B12, salmon is a healthful addition to your diet. A serving size of 100 grams contains over 300% of the amount of Vitamin B12 the average person must consume per day.

Serving Size (100 grams), 18.1 micrograms of Vitamin B12 (302% DV), 345 calories.

Gjetost Cheese Gjetost cheese, which comes from Norway and is made using goat milk, goes by many names. However you refer to it, it’ll always be an excellent source of Vitamin B12. One package of gjetost cheese (or about eight ounces) contributes 92% of the recommended amount of Vitamin B12 the average adult should consume per day.

Serving Size (1 package, 8 ounces), 5.49 micrograms of Vitamin B12 (92% DV), 1058 calories.

Oyster Oysters Oysters (not to be confused with clams) are a strong source of Vitamin B12. A serving size of 3 ounces provides 29.77 micrograms. That’s nearly 500% of the daily recommended value for the average adult. Oysters are also high in Vitamin A, thiamin, riboflavin, Vitamin C, and Vitamin D, all of which are essential to a strong and healthy body.

Serving Size (3 ounces), 29.77 micrograms of Vitamin B12 (496% DV), 116 calories.

Beef( chuk) Beef (Chuck) Beef is a tasty meat that’s rich in Vitamin B12. The amount of Vitamin B12 varies depending on the cut. For the richest supply, choose lean fat-trimmed chuck, which contains 103% of the daily recommended value in a 100-gram serving. Beef is also a great source of iron, protein, and zinc.

Serving Size (100 grams), 6.18 micrograms of Vitamin B12 (103% DV), 212 calories.

Mussels Mussels are a type of shellfish. To some, mussels are an acquired taste, but if you are able to eat them regularly, you’ll find that they’re rich with nutrients and vitamins, including B12. A three-ounce serving of mussels contains over twenty micrograms of Vitamin B12, or over 300% of the recommended daily value.

Serving Size (3 ounces), 20.4 micrograms of Vitamin B12 (340% DV), 146 calories.

Caviar If you think caviar is only for the rich and famous, think again. All types of caviar (fish eggs) are dense with nutrients that every single body needs. So start enjoying more caviar, and your body will start enjoying the many nutrients right away. Caviar is good for the immune system as it’s rich in Vitamins A, C, and E, and it’s also packed with zinc, iron, and Vitamin B12.

Serving Size (1 tablespoon), 3.2 micrograms of Vitamin B12 (53% DV), 40 calories.

Parmesan Cheese Parmesan cheese is widely used as a final touch in dishes such as pasta, salads, pizza, and soups. It adds a subtle but delightful flavor to your meals, and it’s a surprising source of Vitamin B12. Just one tablespoon of parmesan cheese contains 2% of the amount the average adult should consume per day.

Serving Size (1 tablespoon), 0.11 micrograms of Vitamin B12 (2% DV), 22 calories.

Chicken Chicken Poultry is commonly praised as a healthier alternative to red meat. Chicken is a good source of several essential vitamins and minerals, but it lacks much of the fat and calories that come with red meat. A 100-gram serving of chicken provides the body with 7% of the daily recommended amount of Vitamin B12. Many people also eat chicken for its protein, selenium, and Vitamin B3 (niacin) contents.

Serving Size (100 grams), 0.43 micrograms of Vitamin B12 (7% DV), 214 calories.

New England Clam Chowder New England clam chowder is a thick, milk- or cream-based chowder that typically incorporates potatoes, onions, and clams, along with herbs and spices for flavoring. The clams help make this dish a viable source of Vitamin B12; one cup contains 12.1 micrograms, which is just over 200% of the daily recommended value.

Serving Size (1 cup), 12.1 micrograms of Vitamin B12 (202% DV), 154 calories.

Fortified Cereal Fortified whole grain cereals are a great way to start a healthy day. Three-quarters of a cup of fortified cereal, equal to about 30 grams, contains up to six micrograms of Vitamin B12. That’s just enough to meet your daily quota in one fell swoop. Different brands and types of cereal vary widely, so check the nutrition labels for exact amounts.

Serving Size (3/4 cup, 30 grams), 6 micrograms of Vitamin B12 (100% DV), 100 calories.

Whole Milk Most people who drink whole milk do so for the calcium and Vitamin D. But whole milk is also a good source of other vitamins and minerals, including essential B vitamins. One cup of whole milk contains over one microgram of Vitamin B12, enough to fulfill 18% of the daily recommended total.

Serving Size (1 cup), 1.07 micrograms of Vitamin B12 (18% DV), 146 calories.

Low-Fat Buttermilk Buttermilk is often used in baked goods, smoothies, ice cream, salad dressings, soups, and various chicken and pasta dishes. Many people use it, but few realize the many nutritional elements it can add to your diet. For example, low-fat buttermilk is a good source of Vitamin B12, providing about 9% of the average person’s daily needs in a one-cup serving.

Serving Size (1 cup), 0.54 micrograms of Vitamin B12 (9% DV), 98 calories.

Octopus Octopus isn’t generally a common dish in much of the world, but when it’s enjoyed in soups, stews, gumbos, and salad dishes, it’s a tasty treat and an excellent source of many minerals and vitamins. Three ounces of octopus contains 30.6 micrograms of Vitamin B12, over 500% of the daily recommended value. It’s also high in protein, iron, and zinc.

Serving Size (3 ounces), 30.6 micrograms of Vitamin B12 (510% DV), 139 calories.

Crab Crab Crab meat is a popular type of seafood, often enjoyed on special occasions. Whatever the occasion, though, it’s a great source of zinc, copper, selenium, and potassium. It’s also high in B vitamins. A 100-gram serving of crab meat provides 6.59 micrograms of Vitamin B12, just over the daily recommended value.

Serving Size (100 grams), 6.59 micrograms of Vitamin B12 (110% DV), 97 calories.

Yeast Extract Spread Yeast extract spread (also called marmite) is often enjoyed over toast, in sandwiches, or spread over crackers. It has a strong salty flavor, so remember that a little goes a long way. A teaspoon of this savory spread contains about 1% of the necessary amount of B12 for the day. Enjoy it with snacks or meals to get a small boost to your vitamin intake.

Serving Size (1 teaspoon), 0.03 micrograms of Vitamin B12 (1% DV), 9 calories.

Tuna Tuna is a good source of many healthful nutrients, especially selenium, potassium, Vitamin D, Vitamin A, Vitamin B12, and omega-3 fats (the good kind of fat). For essential B12, a serving size of 100 grams of tuna fish provides 2.2 micrograms. That’s 37% of the daily recommended value for the average adult.

Serving Size (100 grams), 2.2 micrograms of Vitamin B12 (37% DV), 198 calories.

Liverwurst Sausage One slice of liverwurst, which makes a great addition to a lunchtime or after-work sandwich, contains 2.42 micrograms of Vitamin B12, or about 40% of what the average adult needs per day. But like other meats you’ll find at the deli, it’s a little steep on the calories and sodium, so enjoy it in moderation.

Serving Size (1 slice), 2.42 micrograms of Vitamin B12 (40% DV), 59 calories.

Fortified Tofu Tofu is often fortified with essential vitamins, making it a healthy food option and a great way to supplement your diet with many healthy nutrients. One quarter of a package of fortified tofu (or 79 grams) contains about 31% of the daily recommended value of Vitamin B12. Fortified tofu is also a great source of protein, calcium, and Vitamin D.

Serving Size (79 grams), 1.86 micrograms of Vitamin B12 (31% DV), 43 calories.

Whey Powder Whey powder is a common food additive and nutritional supplement that comes from milk. It’s often used in baked goods, processed cheeses, and more. One tablespoon of whey powder contains about 1.9 micrograms of Vitamin B12, or enough to account for about 3% of the recommended value for the day.

Serving Size (1 tablespoon), 0.19 micrograms of Vitamin B12 (3% DV), 28 calories.

Non-Fat Yogurt Choose yogurt for a healthy snack that won’t weight you down. Eating just one cup of non-fat plain yogurt provides almost one and a half micrograms of Vitamin B12, or about a quarter of the recommended daily amount for the average adult. Yogurt is also a good source of calcium, potassium, and Vitamin D.

Serving Size (1 cup), 1.49 micrograms of Vitamin B12 (25% DV), 137 calories

Trout Fish Trout Fish