Salmon provides a number of nutrients, including omega-3 fatty acids which protect your heart health and brain function. Salmon is also a source of vitamin B12, one of eight B vitamins that supports your metabolism and other important body functions. Vitamin B12 is only found in animal sources, such as salmon, poultry, meat, eggs and dairy. Regularly including salmon in your diet can help you obtain adequate amounts of vitamin B12.
Significance
Vitamin B12 supports the health of your nervous system and helps you produce genetic material. B12 also promotes red blood cell function and works in conjunction with other B vitamins to improve immunity and mood. Deficiencies in vitamin B12 are marked by fatigue, shortness of breath, diarrhea and numbness or tingling in the fingers and toes. You cannot store vitamin B12 in the body, so you need to obtain a constant supply from dietary sources. If you are unable to absorb vitamin B12, you are at risk of developing pernicious anemia--a condition characterized by weakness, pale skin, weight loss, moodiness and tingling in the hands and feet.
Recommended Intake
The recommended intake for vitamin B12 is 6 mcg per day. The daily values are recommendations for nutrient intakes made by the U.S. Food and Drug Administration to help you determine whether you are getting proper nutrition. Elderly people may need a higher amount of vitamin B12 because as you age, you become less able to adequately absorb the nutrient.
Amount in Salmon
Salmon naturally contains vitamin B12. In 3 oz. of cooked farmed Atlantic salmon, you get 40 percent of the daily value, or 2.4 mcg. Wild salmon offers slightly more, with 43 percent of the DV. A 3-oz. serving of canned sockeye salmon, with the bones, provides 78 percent of the DV or 4.7 mcg. Smoked salmon, served as lox, also contains vitamin B12 with 2.8 mcg, or 46 percent of the DV, per 3 oz.
Considerations
Vegetarians, especially ones who eschew dairy and egg products, are at a risk of vitamin B12 deficiency. If you follow a vegetarian lifestyle for health reasons, consider a flexitarian plan that includes salmon or other fish a few times per week to help you get the requisite amount of vitamin B12. Other rich sources of vitamin B12 include clams, liver, fortified cereals and rainbow trout.
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