While they may not always be comparable to omnivorous diets in terms of protein, vegetarian diets usually have no problem supplying adequate amounts of vitamins and minerals for good health. One important exception to this trend, however, is Vitamin B12. Ovo- and lacto-vegetarians (who consume some kind of animal by-product), while predisposed to a B12 deficiency, can find ways to make up for it. For vegans, however, it is almost impossible to include a source of Vitamin B12 in their diets, so this vitamin must come from a source other than food.Weil, 2004The amount of B12 the body needs is very small – between 1 and 6 micrograms a day.Vitamin B12, retrieved March 22nd, 2012 However, not getting this small but required dosage can cause serious problems. Also, the act of simply ingesting it is not enough – it must be absorbed in order to have nutritional value. Again, the consequences can be serious.
Vitamin B12 stimulates the body‘s use of proteins, fats, and carbohydrates; it also boosts energy. It is necessary for cell division and critical for the well-being of the heart and nervous system. The major risk associated with a B12 deficiency is pernicious anemia. This dangerous disease affects many of the body‘s organ systems, particularly the vascular and the nervous. Sufferers not only contract regular anemia, but they also lose coordination, sensation in their appendages, and immune system strength. Memory loss, dizziness, and depression are other common symptoms. Worst of all, it is very difficult to recover after the disease has been contracted.Vitamin B12, n.d.
Now for this top ten article we are showcasing some of the common food sources of vitamin B12. Have some time to read and check out the table below. Here are your top 16 common food sources of Vitamin B12.
Now for this top ten article we are showcasing some of the common food sources of vitamin B12. Have some time to read and check out the table below. Here are your top 16 common food sources of Vitamin B12.
Top 16 Common Food Sources of VITAMIN B12 | ||||
# | FOOD | SERVING SIZE | AMOUNT | % DV |
1 | Kidney, beef, pan-fried | 3 ounces | 95.8 mcg | 1597% |
2 | Liver, beef, pan-fried | 3 ounces | 70.7 mcg | 1178% |
3 | Sardines, canned in oil | 3 ounces | 7.6 mcg | 127% |
4 | Trout, cooked, dry heat | 3 ounces | 3.5 mcg | 58% |
5 | Salmon, cooked, dry heat | 3 ounces | up to 4.8 mcg | up to 80% |
6 | Hamburger, 85% lean, broiled | 3 ounces | 2.2 mcg | 37% |
7 | Roast beef, braised | 3 ounces | 2.1 mcg | 35% |
8 | Cod, cooked, dry heat | 3 ounces | 2.0 mcg | 33% |
9 | Tuna, canned in oil | 3 ounces | 1.0 mcg | 32% |
10 | Sirloin, broiled | 3 ounces | 1.4 mcg | 23% |
11 | Milk (nonfat, low-fat or whole) | 1 cup | up to 1.3 mcg | up to 22% |
12 | Cheese, Swiss | 1 ounce | 1.0 mcg | 17% |
13 | Cheese, cottage | 1 cup | 0.9 mcg | 15% |
14 | Mozzarella | 1 ounce | 0.7 mcg | 12% |
15 | Egg, cooked | 1 large | up to 0.6 mcg | up to 10% |
16 | Cheese, cheddar | 1 ounce | 0.2 mcg | 3% |
*Daily Value (DV) is the daily reference amount for food and supplement labels.
Data Sources :
- Vegetarian and Vegan Diets, Dhroova Aiylam and Cameron Root
- USDA Nutrients Database
Please be noted that the top 10 that we are including here in our blog are all unofficial rankings unless otherwise noted. Most of the top ten lists are based on Google search results and collected mainly from different blogs and websites around the internet world.
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