B12
Also known as Cobalamin
By: Jazztiny Minjares
Nutrition and Wellness
Period 2
What is the scientific symbol?
C62H88CoN14O14P is found to be the scientific symbol of the vitamin B12
How is B12 beneficial to one's diet?
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B12 benefits one’s
Mood
Energy level
Memory
Heart
Skin
Hair
Digestion and more
There are many sources of food but which obtain
B12?
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Salmon
Sardines
4 mcg per 3-ounce serving
8 mcg per 3-ounce serving (most cans are 3-4 ounces ea.)
Provides 167% of DRI
Provides 333% of DRI
189 calories
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Fortified Cereals
119 calories
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Milk
1.2 mcg per cup (8 fluid ounces)
5 mcg per cup
Provides 50% of DRI
Provides 208% of DRI
83 calories
160 calories
What amount is best for teens? What are
recommended amounts in general?
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2.4 micrograms daily for ages 14 years and older
2.6 micrograms daily for pregnant females
2.8 micrograms daily for breastfeeding females
25-100 micrograms daily has been used to maintain vitamin B12 levels in older people
What deficiencies can be found when B12 levels are
low?
B12 to make red blood cells , which carry oxygen through your body. Not having
enough B12 can lead to anemia, which means your body does not have enough red
blood cells to do the job. This can make you feel weak and tired. Vitamin B12
deficiency can cause damage to your nerves and can affect memory and thinking.
Sources
http://www.mayoclinic.org/drugs-supplements/vitamin-b12/dosing/hrb-20060243
http://www.globalhealingcenter.com/natural-health/top-10-foods-vitamin-b12/
http://www.webmd.com/a-to-z-guides/tc/vitamin-b12-deficiency-anemia-topic-over
view#1
https://draxe.com/vitamin-b12-benefits/