ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Top 10 Foods High in Vitamin B12 for a Healthy Nervous System, Red Blood Cells & Maintaining Nerve Cells

Updated on June 26, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

Source

10. Kellogg's All Bran Complete Wheat Flakes

In 3/4 cup (29 grams) of Kellogg's All Bran Complete Wheat Flakes, there are 92 calories, 1 gram of total fat, 207 milligrams of sodium, 23 grams of total carbohydrates, 5 grams of dietary fiber, 5 grams of sugar and 3 grams of protein. For vitamins, there is 750 IU of vitamin A (15% of daily value), 60 milligrams of vitamin C (100% of daily value), 40 IU of vitamin D (10% of daily value), 13.4 milligrams of vitamin E (67% of daily value), .5 micrograms of vitamin K (1% of daily value), 1.5 milligrams of thiamin (101% of daily value), 1.7 milligrams of riboflavin (101% of daily value), 20 milligrams of niacin (100% of daily value), 2 milligrams of vitamin B6 (102% of daily value), 400 micrograms of folate (100% of daily value), 6 micrograms of vitamin B12 (100% of daily value), 10 milligrams of pantothenic acid (100% of daily value) and 8 milligrams of choline.


For minerals, there are 15.1 milligrams of calcium (2% of daily value), 18 milligrams of iron (100% of daily value), 55.4 milligrams of magnesium (14% of daily value), 139 milligrams of phosphorus (14% of daily value), 171 milligrams of potassium (5% of daily value), 15.1 milligrams of zinc (101% of daily value), .1 milligrams of copper (7% of daily value) and 3 micrograms of selenium (4% of daily value). For fatty acids, there are 20 milligrams of the omega-3 fatty acids and 298 milligrams of the omega-6 fatty acids per serving. There are a lot of different types of whole grain and wheat cereals containing this vitamin.

Source

9. Multi-Grain Cheerios

In 1 cup (30 grams) of cheerios, there are 114 calories, 1 gram of total fat, 207 milligrams of sodium, 25 grams of total carbohydrates, 3 grams of dietary fiber, 6 grams of sugar and 2 grams of protein. For vitamins, there is 517 IU of vitamin A (10% of daily value), 15.5 milligrams of vitamin C (26% of daily value), 41.4 IU of vitamin D (10% of daily value), 14 milligrams of vitamin E (70% of daily value), 1.6 milligrams of thiamin (103% of daily value), 1.8 milligrams of riboflavin (103% of daily value), 20.7 milligrams of niacin (103% of daily value), 2.1 milligrams of vitamin B6 (103% of daily value), 414 micrograms of folate (103% of daily value), 6.2 micrograms of vitamin B12 (103% of daily value), 10.3 milligrams of pantothenic acid (103% of daily value) and 7.8 milligrams of choline.


For minerals, there are 104 milligrams of calcium (10% of daily value), 18.6 milligrams of iron (103% of daily value), 24.9 milligrams of magnesium (6% of daily value), 82.8 milligrams of phosphorus (8% of daily value), 87.9 milligrams of potassium (3% of daily value), 15.5 milligrams of zinc (103% of daily value), .5 milligrams of manganese (25% of daily value) and 5 micrograms of selenium (7% of daily value). For fatty acids, there are 15.9 milligrams of the omega-3 fatty acids and 398 milligrams of the omega-6 fatty acids per serving.

Source

8. Steelhead Trout

In 1 ounce (28 grams) of steelhead trout, there are 107 calories, 2 grams of total fat, 64 milligrams of cholesterol, 798 milligrams of sodium and 22 grams of protein. For vitamins, there is 59.1 IU of vitamin A (1% of daily value), 176 IU of vitamin D (44% of daily value), .7 milligrams of vitamin E (3% of daily value) and 6.3 micrograms of vitamin B12 (105% of daily value). For minerals, there are 23.8 milligrams of calcium (2% of daily value), .8 milligrams of iron (5% of daily value), 23.5 milligrams of magnesium (6% of daily value), 273 milligrams of phosphorus (27% of daily value), 482 milligrams of potassium (14% of daily value), .5 milligrams of zinc (3% of daily value), .1 milligrams of copper (3% of daily value) and 29.4 micrograms of selenium (42% of daily value). For fatty acids, there are 445 milligrams of omega-3 fatty acids and 24.9 milligrams of the omega-6 fatty acids per serving.

Source

7. Sardines

In 1 cup (149 grams) of Atlantic sardines, there are 310 calories, 17 grams of total fat, 212 milligrams of cholesterol, 752 milligrams of sodium and 37 grams of protein. For vitamins, there is 161 IU of vitamin A (3% of daily value), 405 IU of vitamin D (101% of daily value), 3 milligrams of vitamin E (15% of daily value), 3.9 micrograms of vitamin K (5% of daily value), .1 milligrams of thiamin (8% of daily value), .3 milligrams of riboflavin (20% of daily value), 7.8 milligrams of niacin (39% of daily value), .2 milligrams of vitamin B6 (12% of daily value), 17.9 micrograms of folate (4% of daily value), 13.3 micrograms of vitamin B12 (222% of daily value), 1 milligram of pantothenic acid (10% of daily value) and 127 milligrams of choline.


For minerals, there are 569 milligrams of calcium (57% of daily value), 4.4 milligrams of iron (24% of daily value), 58.1 milligrams of magnesium (15% of daily value), 730 milligrams of phosphorus (73% of daily value), 592 milligrams of potassium (17% of daily value), 2 milligrams of zinc (13% of daily value), .3 milligrams of copper (14% of daily value), .2 milligrams of manganese (8% of daily value) and 78.5 micrograms of selenium (112% of daily value). For fatty acids, there are 2,205 milligrams of the omega-3 fatty acids and 5,280 milligrams of the omega-6 fatty acids for each serving size.

Source

6. Mussels (Mollusks)

In 1 cup (150 grams) of fresh mussels, there are 129 calories, 3 grams of total fat, 1 gram of saturated fat, 42 milligrams of cholesterol, 429 milligrams of sodium, 6 grams of total carbohydrates and 18 grams of protein. For vitamins, there is 240 IU of vitamin A (5% of daily value), 12 milligrams of vitamin C (20% of daily value), .8 milligrams of vitamin E (4% of daily value), .2 milligrams of thiamin (16% of daily value), .3 milligrams of riboflavin (19% of daily value), 2.4 milligrams of niacin (12% of daily value), .1 milligram of vitamin B6 (4% of daily value), 63 micrograms of folate (16% of daily value), 18 micrograms of vitamin B12 (300% of daily value), .7 milligrams of pantothenic acid (7% of daily value) and 97.5 milligrams of choline.


For minerals, there are 39 milligrams of calcium (4% of daily value), 5.9 milligrams of iron (33% of daily value), 51 milligrams of magnesium (13% of daily value), 295 milligrams of phosphorus (30% of daily value), 480 milligrams of potassium (14% of daily value), 2.4 milligrams of zinc (16% of daily value), .1 milligrams of copper (7% of daily value), 5.1 milligrams of manganese (255% of daily value) and 67.2 micrograms of selenium (96% of daily value). For fatty acids, there are 724 milligrams of the omega-3 fatty acids and 27 milligrams of the omega-6 fatty acids in each serving.

Source

5. Wild Oysters

In 100 grams of eastern, wild oysters, there are 68 calories, 2 grams of total fat, 53 milligrams of cholesterol, 211 milligrams of sodium, 4 grams of total carbohydrates and 7 grams of protein. For vitamins, there is 100 IU of vitamin A (2% of daily value), 3.7 milligrams of vitamin C (6% of daily value), 320 IU of vitamin D (80% of daily value), .9 milligrams of vitamin E (4% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (6% of daily value), 1.4 milligrams of niacin (7% of daily value), .1 milligrams of vitamin B6 (3% of daily value), 10 micrograms of folate (2% of daily value), 19.5 micrograms of vitamin B12 (324% of daily value), .2 milligrams of pantothenic acid (2% of daily value) and 65 milligrams of choline.


For minerals, there are 45 milligrams of calcium (4% of daily value), 6.7 milligrams of iron (37% of daily value), 47 milligrams of magnesium (12% of daily value), 135 milligrams of phosphorus (14% of daily value), 156 milligrams of potassium (4% of daily value), 90.8 milligrams of zinc (605% of daily value), 4.5 milligrams of copper (223% of daily value), .4 milligrams of manganese (18% of daily value) and 63.7 micrograms of selenium (91% of daily value). For fatty acids, there are 672 milligrams of the omega-3 fatty acids and 58 milligrams of the omega-6 fatty acids.

Source

4. Herring

In 1 fillet (184 grams) of Atlantic herring, there are 291 calories, 17 grams of total fat, 110 milligrams of cholesterol, 166 milligrams of sodium and 33 grams of protein. For vitamins, there is 171 IU of vitamin A (3% of daily value), 1.3 milligrams of vitamin C (2% of daily value), 2,996 IU of vitamin D (749% of daily value), 2 milligrams of vitamin E (10% of daily value), .2 milligrams of thiamin (11% of daily value), .4 milligrams of riboflavin (25% of daily value), 5.9 milligrams of niacin (30% of daily value), .6 milligrams of vitamin B6 (28% of daily value), 18.4 micrograms of folate (5% of daily value), 25.2 micrograms of vitamin B12 (419% of daily value), 1.2 milligrams of pantothenic acid (12% of daily value) and 120 milligrams of choline.


For minerals, there are 105 milligrams of calcium (10% of daily value), 2 milligrams of iron (11% of daily value), 58.9 milligrams of magnesium (15% of daily value), 434 milligrams of phosphorus (43% of daily value), 602 milligrams of potassium (17% of daily value), 1.8 milligrams of zinc (12% of daily value), .2 milligrams of copper (8% of daily value), .1 milligrams of manganese (3% of daily value) and 67.2 micrograms of selenium (96% of daily value). There are also 3,181 milligrams of the omega-3 fatty acids along with 239 milligrams of the omega-6 fatty acids.

Source

3. Beef Liver

In one 100 gram serving size, there are 135 calories, 4 grams of total fat, 275 milligrams of cholesterol, 69 milligrams of sodium, 4 grams of total carbohydrates and 20 grams of protein. For vitamins, there is 16,899 IU of vitamin A (338% of daily value), 1.3 milligrams of vitamin C (2% of daily value), 16 IU of vitamin D (4% of daily value), .4 milligrams of vitamin E (2% of daily value), 3.1 micrograms of vitamin K (4% of daily value), .2 milligrams of thiamin (13% of daily value), 2.8 milligrams of riboflavin (162% of daily value), 13.2 milligrams of niacin (66% of daily value), 1.1 milligrams of vitamin B6 (54% of daily value), 290 micrograms of folate (72% of daily value), 59.3 micrograms of vitamin B12 (988% of daily value), 7.2 milligrams of pantothenic acid (72% of daily value), 333 milligrams of choline and 4.4 milligrams of betaine.


For minerals, there are 5 milligrams of calcium (1% of daily value), 4.9 milligrams of iron (27% of daily value), 18 milligrams of magnesium (5% of daily value), 387 milligrams of phosphorus (39% of daily value), 313 milligrams of potassium (9% of daily value), 4 milligrams of zinc (27% of daily value), 9.8 milligrams of copper (488% of daily value), .3 milligrams of manganese (16% of daily value) and 39.7 micrograms of selenium (57% of daily value). For fatty acids, there are 7 milligrams of the omega-3 fatty acids and 318 milligrams of the omega-6 fatty acids.

Source

2. Turkey Giblet

In one turkey giblet (244 grams), there are 315 calories, 10 grams of total fat, 3 grams of saturated fat, 688 milligrams of cholesterol, 212 milligrams of sodium, 5 grams of total carbohydrates and 47 grams of protein. For vitamins, there is 18,704 IU of vitamin A (374% of daily value), 9.3 milligrams of vitamin C (15% of daily value), .2 milligrams of thiamin (12% of daily value), 2.8 milligrams of riboflavin (164% of daily value), 15.4 milligrams of niacin (77% of daily value), 1 milligram of vitamin B6 (52% of daily value), 835 micrograms of folate (209% of daily value), 69.3 micrograms of vitamin B12 (1,154% of daily value) and 9.6 milligrams of pantothenic acid (96% of daily value).


For minerals, there are 19.5 milligrams of calcium (2% of daily value), 16.7 milligrams of iron (93% of daily value), 46.4 milligrams of magnesium (12% of daily value), 537 milligrams of phosphorus (54% of daily value), 771 milligrams of potassium (22% of daily value), 5.8 milligrams of zinc (39% of daily value), .8 milligrams of copper (38% of daily value), .4 milligrams of manganese (19% of daily value) and 346 micrograms of selenium (495% of daily value). For fatty acids, there are 24.4 milligrams of the omega-3 fatty acids and 1,733 milligrams of the omega-6 fatty acids per serving.

Source

1. Lamb Kidney

In 100 grams of lamb kidney, there are 137 calories, 4 grams of total fat, 1 gram of saturated fat, 565 milligrams of cholesterol, 151 milligrams of sodium, 1 gram of total carbohydrates and 24 grams of protein. For vitamins, there is 455 IU of vitamin A (9% of daily value), 12 milligrams of vitamin C (20% of daily value), .4 milligrams of thiamin (23% of daily value), 2.1 milligrams of riboflavin (122% of daily value), 6 milligrams of niacin (30% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 81 micrograms of folate (20% of daily value), 78.9 micrograms of vitamin B12 (1,315% of daily value) and 2 milligrams of pantothenic acid (20% of daily value).


For minerals, there are 18 milligrams of calcium (2% of daily value), 12.4 milligrams of iron (69% of daily value), 20 milligrams of magnesium (5% of daily value), 290 milligrams of phosphorus (29% of daily value), 178 milligrams of potassium (5% of daily value), 3.8 milligrams of zinc (25% of daily value), .4 milligrams of copper (18% of daily value), .1 milligrams of manganese (7% of daily value) and 219 micrograms of selenium (313% of daily value). For fatty acids, there are 240 milligrams of the omega-3 fatty acids and 260 milligrams of the omega-6 fatty acids per each serving size.


In conclusion, lamb kidney, turkey giblet, sardines, herring, steelhead trout, wild oysters, Multi-Grain Cheerios, beef liver, mussels and Kellogg's All Bran Complete Wheat Flakes are all the best sources of vitamin B12. Other great sources include the whole grain Total cereal, eggs, veal liver, whole milk products, liver sausage, caviar, octopus, smelt and salmon. A lot of different types of cereals contain vitamin B12. It is possible for this vitamin to be stored in the liver. So, identifying a deficiency can be quite difficult. It is recommended by doctors for people to start getting their vitamin B12 levels evaluated every five years starting at the age of 60. Common deficiency symptoms include pernicious anemia and nervous disorders.


For adult men and women, the Recommended Dietary Allowance (RDA) of B12 is 2.4 micrograms. However, more active individuals may benefit consuming 6 micrograms daily. There is no known tolerable upper intake limit for this vitamin. Having said that, overdose of B12, which would be consuming over 2,000 micrograms every day, can later lead to acne, rashes, urine discoloration, and even elevated blood pressure.

Source

References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

Personal Preferences

Which food high in vitamin B12 is your most favorite?

See results

© 2018 James Foglio

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)