Using the food charts  
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins
  Elements  
  Others  

- Water-Soluble Vitamins -

20: VITAMIN B-12
(cyano-cobalamin)

Animals ultimately acquire vitamin B-12 from microorganisms, people eating animal products are unlikely to suffer any deficiency. People in traditional vegetarian cultures probably obtained most of their vitamin B-12 through microbial contamination of food. Small amounts may also be obtained from water through its association with soil micro-organisms, and from bacteria normally living in the mouth. With newer, more hygienic practices, vitamin B-12 deficiency sometimes now occurs in people on a vegetarian diet, especially the infants of vegetarian mothers. It has been suggested that a few plants, like comfrey, might be sources of vitamin B-12, But, in the case of comfrey to eat enough of it to obtain the recommended amount of vitamin U-12 would be to risk toxicity and liver damage.

One reason why vitamin B-12 deficiency is rare is that the liver stores in our bodies can last for as long as 5 years or more.

Vitamin B-12 is water soluble and can be lost in cooking water. It is not sensitive to heat, light, air or oxygen, but can be destroyed by alkaline conditions.

Vitamin B-12 and folacin are involved together in the formation of the genetic material in the nuclei of body cells (DNA), and in the formation of RNA, which is another important chemical involved in protein synthesis. The chief features of vitamin B-12 deficiency are anaemiaFind out more about this term and disordered function of the central nervous system. n condition called pernicious anaemia results from an inability to absorb vitamin B-12 rather than through dietary deficiency. Hence, in this condition, vitamin B-12 injections are given.

It is worth noting that vitamin B-12 contains cobalt and our bodies' need for cobalt is a need for vitamin B-12.

 

VITAMIN B-12 INTAKE

  Recommended daily dietary intake of vitamin 8-12 (Australia):
Infants:

Children:

Adult men:

Adult women:

Pregnancy:

Lactation:

0.3-0.7 microgram

1.0-2.0 micrograms

2.0 micrograms

2.0 micrograms

3.0 micrograms

3.5 micrograms


Water-Soluble
Vitamins
- Vitamin B-1
(thiamin)
- Vitamin B-2
(riboflavin)
- Niacin
- Vitamin B-6
Vitamin B-12
(cyano-cobalamin)
- Folacin
- Pantothenic acid
- Biotin
- Vitamin C

Also on this page:

-  Vitamin B-12 intake
-  Vitamin B-12 RDI
-  Food charts

 

 

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VITAMIN B-12  Food Charts:

 

VITAMIN B-12:
beverages

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BEVERAGES

Vitamin B-12 micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Vitamin B-12 micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

VITAMIN B-12:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Vitamin B-12 micrograms per 100 grams

 

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VITAMIN B-12:
fats/oils

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FATS AND OILS

Vitamin B-12 micrograms per 100 grams

 

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VITAMIN B-12:
fish/seafood

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FISH AND OTHER SEAFOODS

Vitamin B-12 micrograms per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
fruit

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FRUIT

Vitamin B-12 micrograms per 100 grams

fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN B-12:
fruit

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fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
meats

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MEAT AND MEAT PRODUCTS

Vitamin B-12 micrograms per 100 grams

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

VITAMIN B-12:
meats

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meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
milk products

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MILK AND MILK PRODUCTS

Vitamin B-12 micrograms per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
nuts

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NUTS

Vitamin B-12 micrograms per 100 grams

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VITAMIN B-12:
sauces

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SAUCES AND CONDIMENTS

Vitamin B-12 micrograms per 100 grams

sauces%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
soups

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SOUPS (as served)

Vitamin B-12 micrograms per 100 grams

 

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VITAMIN B-12:
sugars

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SUGARS, JAMS AND SPREADS

Vitamin B-12 micrograms per 100 grams

 

sugars%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-12:
sweets

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SWEETS

Vitamin B-12 micrograms per 100 grams

 

 

 

VITAMIN B-12:
vegetables

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VEGETABLES

Vitamin B-12 micrograms per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN B-12:
vegetables

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  bottom

vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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