Vitamin B-12
Function: Necessary for cell division, growth, red blood cell formation. B-12 is also important for the development and function of the brain and nerve cells.
Deficiency: Anemia, sore tongue, loss of appetite, generalized weakness, and coldness of extremities.
Toxicity: No significant toxicity.
Recommended Daily intake of Vitamin B-12 = 2.4 mcg/d
FOOD SOURCE |
AMOUNT |
# of uq |
DAIRY SOURCES |
||
| Cottage Cheese | ½ cup | 2 |
| Egg | 1 each | 1 |
| Milk | 1 cup | 1 |
| Cheddar Cheese | 2 ounces | 1 |
| Blue Cheese | 1 ounces | .3 |
| Brie | 1 ounce | .6 |
| Edam Cheese | 1 ounce | .6 |
| Gruyeir Cheese | 1 ounce | .6 |
| Swiss Cheese | 1 ounce | .6 |
| Trappist Cheese | 1 ounce | .9 |
PROTEIN SOURCES |
AMOUNT |
# of uq |
| Crab, cooked | 3 ½ ounces | 100 |
| Clams, meat only | 5 large | 98 |
| Beef, liver fried | 3 ounces | 50 |
| Beef, variety | 2 ounces | 2 |
| Lamb, variety | 3 ounces | 2 |
| Fish, variety | 1 ounce | 2 |
| Shellfish, variety | 1 ounce | 2 |
| Chicken, variety | 3 ounces | 1 |
| Pork, variety | 3 ounces | 1 |
