Your body requires vitamin B-12 to form red blood cells and to keep your nervous system healthy. B-12 deficiency can lead to weight loss, megaloblastic anemia, dementia and difficulty in maintaining your balance. According to the National Health and Nutrition Survey, most people in the U.S. consume the recommended B-12 allowance. However, infants, pregnant women and vegetarians have a risk of developing B-12 anemia. If you have celiac or Crohn's disease, your body may have difficulty absorbing B-12. Consuming foods rich in B-12 will prevent or treat a deficiency.
Recommended Allowance
The amount of B-12 you need depends on your age and lifestyle. The recommended daily allowance for children ages 8 and under is 1.2 micrograms, or mcg, depending on the age. The RDA is 1.8 mcg for ages 9 to 13, 2.4 mcg for ages 14 and over, and 2.6 mcg for pregnant women. Vegetarians and pregnant women may require B-12 supplements to prevent a deficiency.
Meat, Poultry and Liver
B-12 is naturally present in animal foods, including meat and meat products. Eat chicken and turkey to increase your daily intake of B-12. In one cup, turkey offers 48 mcg and chicken offers 14 mcg of B-12, notes the U.S. Department of Agriculture. Ground beef contain 2.4 mcg per 3 oz., and beef liver contain 48 mcg in one slice.
Fish and Dairy Foods
The USDA notes oysters, clams, salmon, sardines, trout and herring as top sources of B-12. Six medium oysters provide 16 mcg, and clams provide 42 mcg of B12 per 3 oz. A 1/2 fillet of sockeye salmon provides 9 mcg, and 3 oz. of Atlantic sardines provide 8 mcg of B-12. Milk and milk products, such as cheese and yogurt, are also good sources of this nutrient. Plain yogurt provides 25 percent of the daily value of B-12, and milk provides 15 percent in one cup.
Fortified Foods
If you are a strict vegetarian, eat fortified products to increase your B-12 intake. The Office of Dietary Supplements note that breakfast cereals provide from 25 to 100 percent of the daily value in one serving. Check the food package for more details. Plant milk and soy products are also enriched with B-12.
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