Vitamins C and B12 cannot be made by your body, so they must be acquired through your diet. Vitamin C is a water-soluble mineral found in many fruits and vegetables. Vitamin B12 is found naturally only in foods of animal origin, such as dairy products, seafood, eggs and beef. Strict vegetarians may require B12 supplements to prevent deficiencies.
Vitamin C
Vitamin C, or ascorbic acid, is needed for manufacturing collagen, the protein that is required for strong bones, teeth and blood vessels. It is also essential for body growth, tissue repair and wound healing. Vitamin C protects the body from infection and is involved in the formation of red blood cells. The recommended daily allowance of vitamin C is 90mg for adult men and 75mg for adult women, according to the Office of Dietary Supplements. A deficiency of vitamin C can lead to scurvy, a condition that leads to muscle weakness, fatigue, joint pain and bleeding and swollen gums.
Foods With Vitamin C
Vegetables providing vitamin C include tomatoes, Brussels sprouts, cabbage, broccoli, asparagus, peppers and baked potatoes. According to the U.S. Department of Agriculture, red pepper contains 283mg and broccoli contains 101mg of vitamin C per cup. Oranges, grapefruit, kiwi fruits, strawberries, pineapple, mango, peaches and guava are examples of fruits containing vitamin C.
Vitamin B12
Vitamin B12 is essential for the normal function of the nervous system and aids in the formation of red blood cells. Symptoms of B12 deficiency include nerve damage, dementia and inflammation of the mouth and tongue. The recommended daily allowance of this vitamin is 1.8mcg for children ages 9 to 13 and 2.4mcg for ages 14 years and above.
Foods With B12
Seafood, including clams, oysters, salmon and rainbow trout and sardines, is a source of B12. Clams provide 570 percent of the daily allowance per 3 oz. serving, says the USDA. Beef liver is also a rich source of B12, containing 48mcg in a one-slice serving. Eat turkey and chicken to increase your daily B12 allowance. In 1 cup, turkey contains 48mcg and chicken contains 14mcg of this vitamin. Many breakfast cereals are fortified with B12 to help reach your daily allowance, especially if you are vegetarian.
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