Vitamin B12
Alternate Names : Cobalamin, Cyanocobalamin
What food source is the nutrient found in?
Vitamin B12 is found in animal foods, fortified foods, and
some fermented foods. Some sources of B12 are:
eggs
meat
poultry
fish
dairy products
tempeh and miso, which both come from soy
The amount of B12 in some foods includes:
salmon, cooked (3 oz) = 2.6 mcg (micrograms)
beef tenderloin lean, broiled (3 oz) = 2.2 mcg
milk (1 cup) = 0.5 mcg
How does the nutrient affect the body?
Vitamin B12 helps the body:
make red blood cells, with
folic acid,
another B-vitamin
work with many chemicals found in all body cells
copy the genetic code within each cell
form and maintain the nervous system
build and maintain protective coating around nerves
digest and use fats,
carbohydrates,
and some proteins
for energy
form neurotransmitters in the brain, such as serotonin, that help
regulate mood, sleep, and appetite
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