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Senior Nutrition - Five Best Natural Sources of Vitamin B12

5/11/2016

2 Comments

 
By Anna Hazard
Vitamin B12 Deficiency Level Chart
By SlimVirgin - CC 3.0 License
​Studies have shown that up to 1/3rd of all seniors are suffering from a vitamin or mineral deficiency, often due to decreased appetite and medication interference with their vitamin absorption. Like Vitamin D, previously discussed in last week's blog post, another vitamin that is of particular concern to the elderly is Vitamin B12 which tends to not be absorbed as efficiently as people age due to a decrease in stomach acid.
 
Vitamin B12 (cobalamin) is a water-based vitamin found mostly in animal protein (leaving vegans & vegetarians particularly at risk) and in microorganisms such as bacteria and fungi. B12 is used in all cells of the body, particularly for blood cell production and in nervous system function. A Vitamin B12 deficiency manifests in increased bone fractures, decreased reflexes, hearing loss, depression, agitation, memory loss, confusion/disorientation, hallucinations, and other symptoms of dementia.
 
The current recommended daily dose of Vitamin B12 for adults age 14+ is 2.4ug (micrograms) per day.
​ Listed below are the five best natural sources for dietary Vitamin B12, broken down into the best types or brands of food readily available. Check out next week's blog article for the five best synthetic sources of Vitamin B12 fortified foods.

Natural Sources

Clams Picture
Shellfish
  • Clams
    • 3 oz serving
    • 84 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 3500%
King Crab Legs Picture
  • Crab (King)
    • 3 oz serving
    • 9.8 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 408%
Scallops Picture
  • Scallops (Steamed)
    • 4 oz serving
    • 2.4 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 100%
Steamed Shrimp Picture
  • Shrimp
    • 4 oz serving
    • 1.6 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 67%
Fried Lamb's Liver Picture
By Alpha - CC 2.0 License
Red Meat
  • Liver (Grass Fed)
    • Lamb
      • 3 oz serving
      • 76.5 ug of Vitamin B12 per serving
      • Daily Recommended Value - 3187%
Beef Calf's Liver Picture
  • Liver (Grass Fed)
    • Beef
      • 3 oz serving
      • 16 ug of Vitamin B12 per serving
      • Daily Recommended  Value - 667%
Beef Steak Picture
  • Beef (Grass Fed - Shoulder Top Steak)
    • 4 oz serving
    • 5 ug of Vitamin B12 per serving
    • Daily Recommended Value - 208%
Lamb Chop Picture
  • Lamb (Grass Fed)
    • 3.0 oz serving
    • 2.2 ug of Vitamin B12 per serving
    • Daily Recommended Value - 92%
Fresh Mackerel Picture
Fatty/Oily Fish
  • Mackerel (Fresh)
    • 3.0 oz serving
    • 16 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 667%
Bluefin Tuna Picture
  • Tuna (Fresh Bluefin)
    • 3 oz serving
    • 9.2 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 383%
Sardines Picture
  • Sardines (Fresh)
    • 3.2 oz serving
    • 8 ug of Vitamin B12 per serving
    • 1.1 ug per fish
    • Daily Recommended  Value - 338%
Salmon Fillet Picture
  • Salmon (Sockeye)
    • 3 oz serving
    • 4.5 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 188%
Cod Picture
  • Cod
    • 3 oz serving
    • 1.7 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 70%
Goose Eggs vs Chicken Egg Picture
Eggs
  • Goose Egg
    • 1 large egg
    • 7.3 ug per egg yolk
    • Daily Recommended Value - 304%
  • Chicken Egg (Boiled)
    • 1 large egg
    • 0.6 ug per egg yolk
    • Daily Recommended Value - 25%
Powdered Milk Picture
Dairy Products
  • Milk (Powdered)
    • 1 cup serving
    • 4.2 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 175%
Milk Picture
  • Milk (2% Fat)
    • 1 cup serving
    • 1.3 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 54%
Swiss Cheese Picture
  • Cheese (Swiss)
    • 1 oz serving
    • 1 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 42%
Yogurt Picture
  • Yogurt (Greek Nonfat)
    • 6 oz serving
    • 0.9 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 38%
2 Comments
Arnold link
10/24/2021 08:26:09 pm

I like to take care of my health, both physical and mental. To avoid deficiencies, I had to adopt a balanced diet and above all use a specific food supplement. It is on this article that I found the product that allowed me to relive and enjoy optimal well-being without health concerns.

Reply
Tayla Edmondson link
3/9/2022 07:05:27 am

Thank You for Sharing this informative Article! It is Very Useful To Everyone. Stay Healthy and keep Safe!

Reply



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