Foods high in Vitamin B12

Vitamin B12 Rich Food Sources
 

 

 

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Vitamin B12 Rich Foods List

 

 

 

Vitamin B12 (cobalamine) is responsible, together with vitamin B6 and folic acid, for the formation of blood and for a healthy nervous system.

 

Although minuscule amounts of B12 are required, this vitamin plays a vital role in preventing and curing some types of anaemia. In severe deficiencies the nervous system is also affected.

 

The RNI* for Vitamin B12 is up to 1.5mcg per day for an average adult (not including pregnant or lactating women).

Consult your doctor before increasing intake of any nutrient or changing your diet in any way!

 

 

A List of Rich Sources of Vitamin B12

 

 

 

Vitamin B12 Richest Foods List Micrograms Portion
Liver over 30mcg 100g
Sardines (canned in oil) up to 28 100g
Kidneys 15mcg + 100g
Rabbit up to 12 100g
Liver sausage 8mcg 100g
Liver pate 7.2 100g
Fatty Fish 5mcg + 100g
Faggots 5 100g
Eggs up to 5 100g
Mussels 4.5 100g
Duck up to 3 100g
Steak & Kidney pie 2 100g
Cod fillets 2 100g
Corned beef 2mcg 100g
beef up to 2 100g
Haddock 1.8mcg 100g
Breakfast cereals (if fortified) up to 1.7 100g
Lamb 1.5 + 100g
Turkey 1.5 + 100g
Pork 1.4 + 100g
Cheese (hard types) 1 + 100g
Beefburgers 1 + 100g
Sausage 1 100g
Beef Stew 1 100g
Bolognese sauce 0.9mcg 100g
Chilli con carne 0.85 100g
Condensed Milk 0.85 100ml
Milk 0.40mcg 100ml

 

What if you're not getting vitamin B12 from rich foods?

Anaemia, a disorder of the red blood cells, may result from a B12 deficiency.

Who Needs Vitamin B12?

The elderly, some vegetarians and vegans, and those with intestinal disease, should take B12 supplements together with calcium to aid absorption. Heavy drinkers and smokers, pregnant and breast-feeding women may also require supplementation.

RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value!

It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link:

http://www.nutrition.org.uk/upload/DRVs.pdf

 


 

 

 

 

 

 

 

 

 

 

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