Good Dietary Sources

Food

Serving size

ig

Calf liver

100g

60

Mussels

100 g

8

Salmon

100 g

3

Beef, filet

100 g

2

Egg

1, average size

1

Hard cheese

30g

0.6

Milk

1 large glass

0.4

Plant foods, unless they are enriched with the vitamin, contain no vitamin B12. Although our intestinal bacteria synthesize small amounts of vitamin B12-like compounds, these do not contribute to nutritional needs. Therefore, the only significant dietary sources are animal products: meat, seafood, eggs, and milk products.5 Vitamin B12 is sensitive to heat and substantial amounts can be lost during food preparation; for example, milk boiled for 2 minutes loses 30% of its vitamin B12.

* excluding pregnant or lactating women

100 Weight Loss Tips

100 Weight Loss Tips

Make a plan If you want to lose weight, you need to make a plan for it. Planning involves setting your goals both short term and long term ones. With proper planning, you would be able to have an effective guide on the steps that you want to take, towards losing pounds of weight. Aside from that, it would also keep you motivated.

Get My Free Ebook


Post a comment