Vitamin B12
Why you need it: Vitamin B12 is vital for healthy nervous-system function and for the formation of DNA and red blood cells. It helps guard against anemia, a blood condition that causes fatigue and weakness.
Where to get it: Animal products are your best bet for B12. Cooked clams have the highest concentration of any food, with 84 micrograms (mcg)—a whopping 1,402% of your DV—in just 3 ounces. (One milligram equals 1,000 micrograms.) Vitamin B12 also occurs naturally in beef liver, trout, salmon, and tuna, and is added to many breakfast cereals.
VITAMIN B12 is found only in animal foods; deficiencies of this vitamin are associated with higher rates of cancer.
Vitamin B-12
Vitamin B12 is a powerhouse. It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. Your metabolism wouldn't run smoothly without it. But B12 isn't like other vitamins. It's only found in animal products like eggs, meat, shellfish, and dairy. Up to 15% of people don't get enough B12, and they're more likely to be vegetarians, have celiac disease or other digestion problems, or be an adult over 50. The signs of vitamin B12 deficiency include exhaustion, rapid heartbeat, brain fog, and other symptoms, says Maggie Moon, RD, a Los Angeles–based nutritionist and owner of Everyday Healthy Eating.
By Deborah Grow
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