A Simple Plan to Create the New You by Jim Cooper - HTML preview

Vitamin B-12 (Cyanocobalamin) Vitamin B-12 helps in the formation and regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat and protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for calcium absorption.

Deficiency Symptoms: May lead to pernicious anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, neuritis, degeneration of spinal cord, depression, lack of balance.

US RDA: 6 mg per day for adults.

VITAMIN B12

SERVING FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value

Beef tenderloin, lean, broiled 4 oz-wt 240.4 2.92 123

Chinook salmon, baked or broiled 4 oz-wt 261.9 3.25 136

Cod, Pacific, baked or broiled 4 oz-wt 119.1 1.18 50

Cranberries, raw 1/2 CUP 23.3 2.38 100

Egg, hen, boiled 1 each 68.2 0.49 21

Halibut, baked or broiled 4 oz-wt 158.8 1.55 65

Lamb loin, roasted 4 oz-wt 229.1 2.45 102

Liver, calf 4 oz-wt 187.1 41.39 1739

Milk, cow, 2% 1 cup 121.2 0.89 37

Mozzarella cheese, part skim 1 oz-wt 72.1 0.23 9

Mushrooms, crimini, raw 5 oz-wt 31.2 0.14 6

Scallops, baked or broiled 4 oz-wt 151.7 2 84

Shrimp, steamed or boiled 4 oz-wt 112.3 1.69 71

Snapper, baked 4 oz-wt 145.2 3.97 167

Tuna, yellowfin, baked or broiled 4 oz-wt 157.6 0.68 28

Turkey breast, roasted 4 oz-wt 214.3 0.41 17

Venison 4 oz-wt 179.2 3.6 150

Yogurt, cow milk, lowfat 1 cup 155.1 1.38 58

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