printHealthy Eating & Vitamin B12
Vitamin B12 is a water-soluble vitamin meaning it cannot be stored by the body because it is eliminated in urine (which is the nice scientific way of saying you get rid of it when you wee!).
We need a continuous daily supply of vitamin B12 in our diet. The recommended daily allowance of vitamin B12 is 1mcg and the recommended upper limit is 1000mcg. Deficiency is rare, but as vitamin B12 can only be obtained from animal sources (meat or dairy), vegans may be lacking in this particular vitamin.
Water-soluble vitamins like vitamin B12 are easily destroyed by the preparation and cooking of food. The best way to minimise this is to refrigerate fresh meat, and keep dairy products and grains away from strong direct light.
What can vitamin B12 do for me?
- Help maintain healthy nerve cells and red blood cells
- Can contribute to energy levels
- Can help maintain a healthy nervous system
What indicates a lack of vitamin B12?
- Anaemia
- Tiredness
- Lack of concentration
- Diarrhoea
- Sore tongue
Who particularly needs vitamin B12?
- Pregnant and breast-feeding women
- Over-55s
- Vegans
Foods rich in Vitamin B12
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Eggs | 47g | 69 | 0.6 mcg | 60 % |
| Semi-skimmed milk | 250ml | 115 | 0.9 mcg | 115 % |
| Chicken Liver | 100g | 190 | 1.1 mcg | 2000 % |
| Turkey | 90g | 138 | 0.36 mcg | 36 % |
| Cod | 120g | 115 | 1.2 mcg | 120 % |
| Pork | 120g | 221 | 0.84 mcg | 80 % |
