Matthew Solan, Executive Editor at Harvard Men’s Health Watch, has written a guide to the importance of Vitamin B-12.
“Its main job is to maintain healthy nerve cells, support proper brain function, and assist in the production of DNA and RNA,” he reports. “Low levels of B12 can cause fatigue, nervousness, dizziness, numbness, and tingling in the fingers and toes. Severe, long-term deficiency may lead to loss of mobility, problems walking, or memory loss.”
He identifies these foods as the best sources of B-12:
- Clams, 3 ounces: 84 mcg
- 100% fortified breakfast cereal (check the label), 1 serving: 6
- Trout, 3 ounces: 5.4
- Salmon, 3 ounces: 4.9
- Canned tuna fish, 3 ounces: 2.5
- Fortified soy milk, chocolate (check the label): 1.7
- Beef, 3 ounces: 1.5
- Nonfat plain Greek yogurt, 6 ounces: 1.3
- Swiss cheese, 1 slice: 0.9
- Ham, 3 ounces: 0.6
- Egg, 1 large: 0.6
- Roasted chicken breast, 3 ounces: 0.3
For more information, read his article, The A list for vitamin B-12 sources: How to make sure you get enough from everyday foods.