Vitamin B12

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food. Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 - Daily Amount Needed
• 3 mcg for adults
• 2.6 - 2.8 mcg for women who are pregnant or lactating.
• Children need 0.9 - 2.4 mcg per day


Protein and Legumes that contains Vitamin B12
Beef, cheddar cheese, cottage cheese, cow milk, eggs, catfish, caviar, cod, herring, perch, Pollock, salmon, sardines, tuna, lamb, pork, veal, yogurt. Low-fat yogurt, hamburger, beef sausage, hot dog (beef), ground chicken