Vitamin B12 or cobalamins By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Sources of VitaminB12or Cobalamins
A Report By
Mr Allah Dad Khan

4. Benefits
. Cobalamins are essential for forming the blood and keeping the nervous system and
brain functioning properly. Most cells in the body require cobalamins for a healthy
metabolism and DNA synthesis regulation. It is also used in the production of energy
and fatty acid synthesis. Only archaea and bacteria can produce enzymes to create
vitamin B12 so most organisms will need to take in cobalamins through dietary
sources.

5. Food Sources.
Vitamin B12 can only be taken in from animal sources. Those that do not eat animal
products will need to use supplements to get their daily requirements fulfilled. Beef
products, pork liver sausage, turkey, eggs, whole cow's milk, chicken, Alaska king crab,
Pacific oysters, clams and cheese all contain vitamin B12. In many cases raw meats
contain more of this vitamin than cooked sources, but it is important to take caution
when consuming meat products that have not been cooked as these can contain
contaminants.

6. Mackerel
Several varieties of fish and other
seafood are an excellent source of
many vitamins and minerals. Mackerel
is a great example: one fillet (a serving
size that measures 88 grams) provides
16.72 micrograms of Vitamin B12.
That’s more than enough to reach the
daily recommended value for the
average adult.
Serving Size (1 fillet, 88 grams), 16.72
micrograms of Vitamin B12 (279% DV),
231 calories.

7. Swiss Cheese
When enjoying a sandwich for lunch or
as an after-work snack, add a slice of
tasty Swiss cheese for an unexpected
boost in several essential vitamins and
minerals. Swiss cheese is a great
source of calcium and Vitamin D. It
also houses a moderate amount of
Vitamin B12. One slice contains about
16% of the daily recommended value.
Serving Size (1 slice, or 1 ounce), 0.94
micrograms of Vitamin B12 (16% DV),
106 calories.

8. Goose Liver Pate
Goose liver pate (also commonly
referred to as the French pâté de Fois
Gras) is a spread that includes a
mixture of ground meat along with any
of several base ingredients. Goose liver
pate is rich in several vitamins,
especially Vitamin B12. One
tablespoon of goose liver pate contains
an impressive 20% of the daily
recommended value.
Serving Size (1 tablespoon), 1.22
micrograms of Vitamin B12 (20% DV),
60 calories.

9. Cured Ham
A serving size of three ounces of lean
cured ham provides your body with
just over a half of one microgram of
Vitamin B12, or about 9% of the daily
recommended value for the average
adult. Like many meats, cured ham
tends to be high in calories, so enjoy it
in moderation as part of a healthy and
balanced diet overall.
Serving Size (3 ounces), 0.55
micrograms of Vitamin B12 (9% DV),
123 calories.

10. Sardines
One can of sardines packed in oil
(totaling 3.75 ounces) contains 8.22
micrograms of Vitamin B12. That’s
more than enough to reach the
daily recommended value.
Sardines, like many varieties of fish,
are also a good source of healthy
omega-3 fats and bone nutrients
such as calcium andVitamin D.
Serving Size (3.75 ounces), 8.22
micrograms of Vitamin B12 (137%
DV), 191 calories.

11. Emu Steak
Emu steaks are lean—nearly as lean as
venison. A three-ounce portion of emu
steak provides almost eight
micrograms of Vitamin B12, or 133%
of the daily recommended value. They
also provide your body with protein,
amino acids, and niacin. And because
they’re so lean, emu steaks are
relatively low in fat.
Serving Size (3 ounces), 7.96
micrograms of Vitamin B12 (133% DV),
131 calories.

12. Clams
Ocean creatures are typically a great
source of many vitamins and minerals,
and clams are no different. Clam are
filled with chromium (essential in
regulating cholesterol levels), iron (a
mineral that lets your body produce
hemoglobin), and B vitamins. A single
three-ounce serving of clams loads
your body with Vitamin B12, giving you
more than your fair share for the day.
Serving Size (3 ounces), 84.06
micrograms of Vitamin B12 (1401%
DV), 126 calories

13. Mozzarella Cheese
By adding a small amount of
mozzarella cheese to your sandwich or
salad, you’ll be contributing protein,
calcium, and Vitamins A, D, E, and B12
to your diet. One slice of mozzarella
cheese, or a serving size of one ounce,
contributes 0.65 micrograms of
Vitamin B12. That’s equal to about
11% of the daily value.
Serving Size (1 slice, 1 ounce), 0.65
micrograms of Vitamin B12 (11% DV),
85 calories.

14. Eggs
Whether you enjoy eating your eggs
boiled, poached, scrambled, or fried,
your body will enjoy absorbing the
various vitamins and minerals housed
inside the egg’s white and yolk. Eggs
provide your body with riboflavin,
folate, Vitamin D, protein, and Vitamin
B12, all of which are essential in a
healthy working body.
Serving Size (1 large), 0.56 micrograms
of Vitamin B12 (9% DV), 78 calories.

15. Turkey Liver
After enjoying a turkey dinner at
Thanksgiving, many people opt to keep
the turkey giblets (including the liver)
for use with other foods. The liver, in
particular, is a great addition to
stuffing or gravy. It brings a unique
taste, along with several essential
vitamins and minerals. A 100-gram
liver provides over 800% of the
recommended daily value of Vitamin
B12, along with well over 1000% of the
recommended daily value of Vitamin
A.
Serving Size (100 grams), 49.4
micrograms of Vitamin B12 (823% DV),
228 calories.

16. Fortified Soymilk
Many people make the switch from
whole or skim milk to soymilk once
they learn of the many health benefits
it can provide. Fortified soymilk is even
better, as it brings added vitamins and
minerals into your diet. One serving
(100 grams) of fortified soymilk brings
19% of the daily recommended
amount of B12. It’s also high in
essential Vitamins A and D.
Serving Size (100 grams), 1.11
micrograms of Vitamin B12 (19% DV),
33 calories

17. Salmon
Like many varieties of fish, salmon is
high in healthy omega-3 fats,
selenium, Vitamin D, and Vitamin B12.
If you’re concerned about getting
enough Vitamin B12, salmon is a
healthful addition to your diet. A
serving size of 100 grams contains over
300% of the amount of Vitamin B12
the average person must consume per
day.
Serving Size (100 grams), 18.1
micrograms of Vitamin B12 (302% DV),
345 calories.

18. Gjetost Cheese
Gjetost cheese, which comes from
Norway and is made using goat milk,
goes by many names. However you
refer to it, it’ll always be an excellent
source of Vitamin B12. One package of
gjetost cheese (or about eight ounces)
contributes 92% of the recommended
amount of Vitamin B12 the average
adult should consume per day.
Serving Size (1 package, 8 ounces), 5.49
micrograms of Vitamin B12 (92% DV),
1058 calories.

19. Oyster
Oysters
Oysters (not to be confused with clams)
are a strong source of Vitamin B12. A
serving size of 3 ounces provides 29.77
micrograms. That’s nearly 500% of the
daily recommended value for the average
adult. Oysters are also high in Vitamin A,
thiamin, riboflavin, Vitamin C, and Vitamin
D, all of which are essential to a strong and
healthy body.
Serving Size (3 ounces), 29.77 micrograms
of Vitamin B12 (496% DV), 116 calories.

20. Beef( chuk)
Beef (Chuck)
Beef is a tasty meat that’s rich in
Vitamin B12. The amount of Vitamin
B12 varies depending on the cut. For
the richest supply, choose lean fat-
trimmed chuck, which contains 103%
of the daily recommended value in a
100-gram serving. Beef is also a great
source of iron, protein, and zinc.
Serving Size (100 grams), 6.18
micrograms of Vitamin B12 (103% DV),
212 calories.

21. Mussels
Mussels are a type of shellfish. To
some, mussels are an acquired taste,
but if you are able to eat them
regularly, you’ll find that they’re rich
with nutrients and vitamins, including
B12. A three-ounce serving of mussels
contains over twenty micrograms of
Vitamin B12, or over 300% of the
recommended daily value.
Serving Size (3 ounces), 20.4
micrograms of Vitamin B12 (340% DV),
146 calories.

22. Caviar
If you think caviar is only for the rich
and famous, think again. All types of
caviar (fish eggs) are dense with
nutrients that every single body needs.
So start enjoying more caviar, and your
body will start enjoying the many
nutrients right away. Caviar is good for
the immune system as it’s rich in
Vitamins A, C, and E, and it’s also
packed with zinc, iron, and Vitamin
B12.
Serving Size (1 tablespoon), 3.2
micrograms of Vitamin B12 (53% DV),
40 calories.

23. Parmesan Cheese
Parmesan cheese is widely used as a
final touch in dishes such as pasta,
salads, pizza, and soups. It adds a
subtle but delightful flavor to your
meals, and it’s a surprising source of
Vitamin B12. Just one tablespoon of
parmesan cheese contains 2% of the
amount the average adult should
consume per day.
Serving Size (1 tablespoon), 0.11
micrograms of Vitamin B12 (2% DV), 22
calories.

24. Chicken
Chicken
Poultry is commonly praised as a healthier
alternative to red meat. Chicken is a good
source of several essential vitamins and
minerals, but it lacks much of the fat and
calories that come with red meat. A 100-
gram serving of chicken provides the body
with 7% of the daily recommended
amount of Vitamin B12. Many people also
eat chicken for its protein, selenium, and
Vitamin B3 (niacin) contents.
Serving Size (100 grams), 0.43 micrograms
of Vitamin B12 (7% DV), 214 calories.

25. New England Clam Chowder
New England clam chowder is a thick,
milk- or cream-based chowder that
typically incorporates potatoes,
onions, and clams, along with herbs
and spices for flavoring. The clams
help make this dish a viable source of
Vitamin B12; one cup contains 12.1
micrograms, which is just over 200% of
the daily recommended value.
Serving Size (1 cup), 12.1 micrograms of
Vitamin B12 (202% DV), 154 calories.

26. Fortified Cereal
Fortified whole grain cereals are a
great way to start a healthy day. Three-
quarters of a cup of fortified cereal,
equal to about 30 grams, contains up
to six micrograms of Vitamin B12.
That’s just enough to meet your daily
quota in one fell swoop. Different
brands and types of cereal vary widely,
so check the nutrition labels for exact
amounts.
Serving Size (3/4 cup, 30 grams), 6
micrograms of Vitamin B12 (100% DV),
100 calories.

27. Whole Milk
Most people who drink whole milk
do so for the calcium and Vitamin
D. But whole milk is also a good
source of other vitamins and
minerals, including essential B
vitamins. One cup of whole milk
contains over one microgram of
Vitamin B12, enough to fulfill 18%
of the daily recommended total.
Serving Size (1 cup), 1.07
micrograms of Vitamin B12 (18%
DV), 146 calories.

28. Low-Fat Buttermilk
Buttermilk is often used in baked
goods, smoothies, ice cream, salad
dressings, soups, and various chicken
and pasta dishes. Many people use it,
but few realize the many nutritional
elements it can add to your diet. For
example, low-fat buttermilk is a good
source of Vitamin B12, providing about
9% of the average person’s daily needs
in a one-cup serving.
Serving Size (1 cup), 0.54 micrograms of
Vitamin B12 (9% DV), 98 calories.

29. Octopus
Octopus isn’t generally a common dish
in much of the world, but when it’s
enjoyed in soups, stews, gumbos, and
salad dishes, it’s a tasty treat and an
excellent source of many minerals and
vitamins. Three ounces of octopus
contains 30.6 micrograms of Vitamin
B12, over 500% of the daily
recommended value. It’s also high in
protein, iron, and zinc.
Serving Size (3 ounces), 30.6
micrograms of Vitamin B12 (510% DV),
139 calories.

30. Crab
Crab
Crab meat is a popular type of seafood,
often enjoyed on special occasions.
Whatever the occasion, though, it’s a great
source of zinc, copper, selenium, and
potassium. It’s also high in B vitamins. A
100-gram serving of crab meat provides
6.59 micrograms of Vitamin B12, just over
the daily recommended value.
Serving Size (100 grams), 6.59 micrograms
of Vitamin B12 (110% DV), 97 calories.

31. Yeast Extract Spread
Yeast extract spread (also called
marmite) is often enjoyed over toast,
in sandwiches, or spread over crackers.
It has a strong salty flavor, so
remember that a little goes a long way.
A teaspoon of this savory spread
contains about 1% of the necessary
amount of B12 for the day. Enjoy it
with snacks or meals to get a small
boost to your vitamin intake.
Serving Size (1 teaspoon), 0.03
micrograms of Vitamin B12 (1% DV), 9
calories.

32. Tuna
Tuna is a good source of many
healthful nutrients, especially
selenium, potassium, Vitamin D,
Vitamin A, Vitamin B12, and omega-3
fats (the good kind of fat). For essential
B12, a serving size of 100 grams of
tuna fish provides 2.2 micrograms.
That’s 37% of the daily recommended
value for the average adult.
Serving Size (100 grams), 2.2
micrograms of Vitamin B12 (37% DV),
198 calories.

33. Liverwurst Sausage
One slice of liverwurst, which makes a
great addition to a lunchtime or after-
work sandwich, contains 2.42
micrograms of Vitamin B12, or about
40% of what the average adult needs
per day. But like other meats you’ll find
at the deli, it’s a little steep on the
calories and sodium, so enjoy it in
moderation.
Serving Size (1 slice), 2.42 micrograms
of Vitamin B12 (40% DV), 59 calories.

34. Fortified Tofu
Tofu is often fortified with essential
vitamins, making it a healthy food
option and a great way to supplement
your diet with many healthy nutrients.
One quarter of a package of fortified
tofu (or 79 grams) contains about 31%
of the daily recommended value of
Vitamin B12. Fortified tofu is also a
great source of protein, calcium, and
Vitamin D.
Serving Size (79 grams), 1.86
micrograms of Vitamin B12 (31% DV),
43 calories.

35. Whey Powder
Whey powder is a common food
additive and nutritional supplement
that comes from milk. It’s often used in
baked goods, processed cheeses, and
more. One tablespoon of whey
powder contains about 1.9 micrograms
of Vitamin B12, or enough to account
for about 3% of the recommended
value for the day.
Serving Size (1 tablespoon), 0.19
micrograms of Vitamin B12 (3% DV), 28
calories.

36. Non-Fat Yogurt
Choose yogurt for a healthy snack that
won’t weight you down. Eating just
one cup of non-fat plain yogurt
provides almost one and a half
micrograms of Vitamin B12, or about a
quarter of the recommended daily
amount for the average adult. Yogurt is
also a good source of calcium,
potassium, and Vitamin D.
Serving Size (1 cup), 1.49 micrograms of
Vitamin B12 (25% DV), 137 calories

37. Trout Fish
Trout Fish