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Vitamin B12

Vitamin B12

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Published by daccci
Vitamin B12
Vitamin B12

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Published by: daccci on Apr 11, 2011
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02/06/2013

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Top 10 Foods Highest in Vitamin B12 (Cobalamin)Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. Aslight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long termdeficiency can potentially cause permanent damage to the brain and central nervous system. Vitamin B-12 can only be manufactured by bacteria and can only be found naturally in animal products, however,synthetic forms are widely available and added to many foods like cereals. Vitamin B-12 can beconsumed in large doses because excess is excreted by the body or stored in the liver for use whensupplies are scarce. Stores of B-12 can last for up to a year. Below is a list of the top ten vitamin b12 richfoods.#1: Clams, Oysters, and MusselsShellfish are a great source of vitamin B12 and can be eaten raw, baked, steamed, fried, or made intochowder. In addition to vitamin B12 shellfish are a good source of zinc, copper, and iron. Clams providethe most vitamin B-12 w
ith 98.9μg per 100g serving, accounting for 1648% of the RDA. That is 84μg(1401% RDA) per 3 ounce serving, and 187.9μg (3132% RDA) in 20 small clams, or 9.4μg (156.6 %RDA) in
one small clam. Mussels and oysters are also good sources of B12 providing 600% RDA and 400% RDAper 100 gram serving.#2: Liver
 
Often appearing on the culinary scene as pâté, liver can also be prepared steamed or fried with onionsand herbs. The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb,
beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7μg (1428% RDA) of vitamin B12 per 100g serving, or 72.85μg (230% RDA) in a 3 ounce serving.
#3: Caviar (Fish Eggs)Caviar and fish eggs are most often eaten as a garnish or spread. The eggs of whitefish contain the mostvitamin B-
12 with 56.4μg (940% RDA) per 100g serving. Caviar contains a third of that with 20μg (333%
RDA) of vitamin B12 per
100g serving, 5.6μg (93% RDA) per ounce, and 3.2μg (53% RDA) per tablespoon.Chicken eggs, by comparison, only offer 1.29μg (22% RDA) of vitamin B
-
12 per 100g serving, or 0.65μg
(11% RDA) per egg.#4: OctopusPopular in Mediterranean, Japanese, and Hawaiian cuisine, octopus is a vitamin b12 rich food. Cooked
octopus provides 36μg of vitamin B
-12 per 100 gram serving accounting for 600% of the RDA. That is
30.6μg (510% RDA) per 3 ounce serving, or 10.2μg (170% RDA)
per ounce. Raw octopus provides about
half as much vitamin b12 with 20μg (333% RDA) per 100 gram serving, 17μg (283% RDA) in a 3 ounceserving, and 5.67μg (94.33% RDA) per ounce.
 #5: Fish
 
Known for their omega 3 fats and for being a high protein food, fish are also a good source of vitaminB12. Mackerel provides the most vitamin B-
12 with 19μg per 100g serving (317% RDA), followed by
Herring (312% RDA), Salmon (302%), Tuna (181%), Cod (167%), Sardines (149%), Trout (130%), andBluefish (104%).#6: Crab and LobsterCrab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of crab
contains 11.5μg of vitamin B12 (192% of the RDA), that is 15.4μg (257%RDA) per leg (134g). Lobster willprovide 4.04μg(67% RDA) per 100g serving, or 6.59μg (110%
RDA) in an average whole lobster (163g).#7: Beef In addition to being a vitamin B12 rich food, beef is also a good source of protein, zinc, and heme-iron.The amount of vitamin B-12 in beef depends on the cut, lean fat-trimmed chuck contains the most
vitamin B12 with 6.18μg (103% RDA) per 100g serving, 11.49μg (103% RDA) in a chuck steak, and 5.25μg
(88% RDA) in a 3 ounce serving. Chuck is followed by sirloin (62% RDA), rib-eye (60% RDA), and ribs (58%RDA).#8: Lamb (Mutton)

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