Foods high in Vitamin B12

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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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