Vitamin B12 Foods – What is vitamin B12 in? Vitamin B12 is found mainly in seafood and in organ meat. This is because vitamin B12 is stored in the kidneys and in the liver.
When you think of having a vitamin B12 deficiency. Or you just want to take more vitamin B12 through food. Then you can find food in the list below with vitamin B12.
Symptoms of a vitamin B12 deficiency
- Extremely red or white rash on tongue
- Being overtired
- Getting weaker
- Not motivated
- Very badly minded
- Tinkling in hands and in the feet
Anemia of anemia
After a long-term deficiency of vitamin B12 anemia may occur. This means that there are not enough red blood cells to be created and that the red blood cells present are unusually large and move abnormally. In cases of anemia, a supplement should be given immediately
Vitamin B12 is a very difficult vitamin to absorb. Not only for people with problems with taking vitamin B12. Healthy people are thought to include only 20% of the vitamin B12 from the diet.
“People with anemia or problems with the stomach acid and the intrinsic factor can not even take up vitamin B12 in some cases. This is especially true in women over 50 and in people who underwent gastric lavage”
In that case, an injection should be given. Or soon a spray can also be sprayed into the mouth.
Why is vitamin B12 uptake difficult?
Can we promote vitamin B12 uptake? We can not do that via nutrition. The reason for this is that the vitamin B12 molecule we find in food is so big. That stomach acid is needed to absorb the molecule and help further to the small intestine.
If we have problems with stomach acid, gastric lavage or taking medication that affect the stomach acid, then vitamin B12 absorption can greatly decrease. In some cases, the uptake of vitamin B12 from a diet is not possible at all.
In that case, we can now use a spray. In this spray, the vitamin B12 molecules are reduced so that they can be absorbed directly into the bloodstream through the saliva. They do not need the stomach acid and whole digestive system to be stored in the liver.
The spray can serve as an alternative to a vitamin B12 injection in people who can not take vitamin B12.
What is vitamin B12 in? Plant resources?
Vitamin B12 is only found in products derived from animals. There are many stories around that seaweed and krill contain vitamin B12. These foods are often used by vegetarians and vegans. In order to be able to correct their vitamin B12 deficiency.
these foods contain pseudovitamin B12. This reduces the demand for vitamin B12 but does not solve the lack of vitamin B12.
However, nutrients such as certain cereal containing vitamin B12 already exist today. it also has animal origin.
What is vitamin B12 in? The nutritional list
Clams or cockles
Do not contain 100μg of vitamin B12 per 100 grams. Good for 1650% of the daily recommended amount.
Contain per 100 grams 22.7 μg of Vitamin B12. Good for 408% of the total daily recommended amount
Contain 18 μg of vitamin B12 per 100 grams. Good for 340% of the daily recommended amount.
What is Vitamin B12 in: Liver
Round liver is good for 83.1 μg of vitamin B12. That amounts to 1400% of the daily recommended dose.
Liverwurst is then rich in 11.8 μg per 100 grams. Good for 189% of the daily recommended dose
Geese liver contains 9 μg of vitamin B12. And accounts for 133% of the total recommended dose
Chicken liver accounts for 114% of the total daily recommended dose and good for 6.75 μg vitamin B12.
What is Vitamin B12 in: Fat fish
Mackerel contains 19 μg of vitamin B12 per 100 grams. And this is good for 317% of the daily recommended dose
257% of the daily recommended dose and 17.23 μg per 100 grams of vitamin B12.
11.21 μg per 100 grams of vitamin B12 and 186% of the daily recommended dose
9.63 μg per 100 grams of vitamin B12 and 154% of the daily recommended dose
8.64 μg per 100 grams of vitamin B12 and 126% of the daily recommended dose
6.12 μg per 100 grams of vitamin B12 and 106% of the daily recommended dose
Where is Vitamin B12: Other food sources
|Nutrition||Quantity||White B12 μg|
|Skim milk||250 mL||1.3|
|Other cheese||50 gr||0.6 – 0.9|
|Kidney Lamb||100 gr||80|
|Kidney Calf||100 gr||40|
|Kidney Round||100 gr||25.2|
Information About Vitamin B12
- You need vitamin B12 to form DNA, make healthy blood cells and keep nerves working properly.
- Vitamin B12 is found only in animal foods and fortified foods. People who avoid all animal products should look for meat alternatives, such as soy products fortified with vitamin B12.
- Ten to thirty percent of older people may not absorb vitamin B12 well. Health Canada advises adults over 50 years to consume foods fortified with vitamin B12 or a supplement containing vitamin B12.
How Much Vitamin B12 Should I Aim For?
|Age in Years||Aim for an intake of
|Stay below mcg/day|
|Men and Women 19 and older||2.4||An upper limit for Vitamin B12 has not been established.|
|Pregnant Women 19 and older||2.6|
|Breastfeeding Women 19 and older||2.8|
Vitamin B12 Content of Some Common Foods
Vitamin B12 Foods – The best sources of Vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12 check the Nutrition Facts on the food label. The following table shows you which foods are sources of vitamin B12.
|Food||Serving size||Vitamin B12 mcg|
|Vegetables and Fruits||This food group contains very little of this nutrient.|
|Grains Products||This food group contains very little of this nutrient.|
|Milk and Alternatives|
|3.3% homo, 2%, 1%||250 mL (1 cup)||1.2-1.4|
|Skim||250 mL (1 cup)||1.3|
|Buttermilk||250 mL (1 cup)||1.0|
|Chocolate, milk||250 mL (1 cup)||.09|
|Swiss/Emmental||50 g (1 ½ oz)||1.7|
|Cottage Cheese||250 mL (1 cup)||1.1-1.5|
|Feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone||50 g (1 ½ oz)||0.7-0.9|
|Processed cheese slices, cheddar||50 g (1 ½ oz)||0.4|
|Plain (regular, low fat)||175 g (¾ cup)||0.5|
|Fruit bottom (regular, low fat)||175 g (¾ cup)||0.5-0.6|
|Greek yogurt, plain (regular, low fat)||175 g (¾ cup)||0.3-0.6|
|Greek, fruit bottom (regular, low fat)||175 g (¾ cup)||0.5|
|Yogurt beverage||200 mL||0.6|
|Soy beverage, fortified||250 mL (1 cup)||1.0|
|Meat and Alternatives|
|Liver (lamb, veal, beef) cooked||75 g (2 ½ oz)||52.9-66.0|
|Kidney, lamb cooked||75 g (2 ½ oz)||59.2|
|Kidney, veal, cooked||75 g (2 ½ oz)||27.7|
|Giblets, turkey, cooked||75 g (2 ½ oz)||12.0|
|Kidney, beef, cooked||75 g (2 ½ oz)||18.7|
|Liver (chicken, turkey, pork), cooked||75 g (2 ½ oz)||12.6-23.4|
|Pate (goose liver, chicken liver)||75 g (2 ½ oz)||6.1-7.1|
|Turkey, duck or chicken, cooked||75 g (2 ½ oz)||0.2-0.3|
|Ground, cooked||75 g (2 ½ oz)||2.4-2.7|
|Various cuts, cooked||75 g (2 ½ oz)||1.3-2.5|
|Various cuts, cooked||75 g (2 ½ oz)||0.5-0.9|
|Ground, cooked||75 g (2 ½ oz)||0.8-0.9|
|Ham, cooked||75 g (2 ½ oz)||0.7|
|Bacon, strips, cooked||3 slices (24 g)||0.3-0.4|
|Caribou/reindeer, cooked||75 g (2 ½ oz)||5.0|
|Salami (beef, pork)||75 g (2 ½ oz) or 3 slices||0.9-2.1|
|Sausage (pepperoni, chorizo, Polish, Italian, frankfurter)||75 g (2 ½ oz)||0.4-2.0|
|Deli meat (pastrami, mortadella, bologna)||75 g (2 ½ oz) or 3 slices||0.4-1.5|
|Fish and Seafood|
|Clams, cooked||75 g (2 ½ oz)||14.6|
|Oysters, cooked||75 g (2 ½ oz)||13.2-21.6|
|Mussels, cooked||75 g (2 ½ oz)||18.0|
|Mackerel (King, Atlantic), cooked||75 g (2 ½ oz)||13.5-14.3|
|Herring, Atlantic, kippered||75 g (2 ½ oz)||14.0|
|Tuna, bluefin, raw or cooked||75 g (2 ½ oz)||8.2-9.3|
|Roe, raw||75 g (2 ½ oz)||9.0|
|Crab, Alaska King, cooked||75 g (2 ½ oz)||8.6|
|Sardines, canned in oil or tomato sauce||75 g (2 ½ oz)||6.8|
|Caviar (black, red)||75 g (2 ½ oz)||6.0|
|Trout, cooked||75 g (2 ½ oz)||3.1-5.6|
|Salmon, red/sockeye, cooked||75 g (2 ½ oz)||4.4|
|Salmon, pink/humpback, with bones, canned||75 g (2 ½ oz)||3.7|
|Salmon, Atlantic, wild, cooked||75 g (2 ½ oz)||2.3|
|Tuna, light, canned in
|75 g (2 ½ oz)||2.2|
|Meatless (chicken, fish sticks, wiener /frankfurter,meatballs), cooked||75 g (2 ½ oz)||1.0-3.8|
|Meatless luncheon slices||75 g (2 ½ oz)||3.0|
|Soy burger||75 g (2 ½ oz)||1.8|
|Egg, cooked||2 large||1.5-1.6|
|Almond, oat or rice beverage, fortified||250 mL (1 cup)||1.0|
|Red Star T6635+ Yeast (Vegetarian Support Formula)||2 grams (1 tsp powder
or 2 tsp flaked)
Sufficient nutrition with vitamin B12 is necessary for:
- The optimal functioning of the digestive system
- Recording of food
- Use of iron
- The central nervous system
- Growth and development of the nerves
- New cell formation
- Memory and concentration
- Physical and mental energy
- Mental health
Vitamin B12 Foods – Now you know the most important foods from which is vitamin B12. If you have a deficiency of vitamin B12 that your diet with vitamin B12 or a food supplement take
Source: “Canadian Nutrient File 2015” www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php [accessed October 3, 2016]