Vitamin B-12 plays an important role in metabolism, neurological function, red blood cell formation and the maintenance of a healthy nervous system. Animal products, including fish, seafood and poultry, such as turkey and chicken, provide the only natural sources of vitamin B-12.
B-12 in Turkey
A 1-cup, 145 g serving of cooked turkey provides 48.21 micrograms of vitamin B-12. This amount of B-12 represents about 800 percent of the FDA's Daily Value of 6.0 micrograms for vitamin B-12.
B-12 in Chicken
Chicken contains less vitamin B-12 per serving than turkey, but it still provides a significant amount. A 1-cup, 145 g serving of chicken provides 13.69 mcg of vitamin B-12, which represents about 230 percent of the FDA's Daily Value for vitamin B-12.
Absorption
The body does not absorb all vitamin B-12 consumed. You can only absorb about 56 percent of the vitamin B-12 from a 1 mcg oral dose, and an even lower percentage from higher doses, according to the National Institutes of Health. Certain underlying conditions can hinder absorption of vitamin B-12 from food, including atrophic gastritis, celiac disease, Crohn's disease and gastrointestinal surgeries. These conditions deplete levels of hydrochloric acid in the stomach. Vitamin B-12 from food remains attached to protein, and the body must isolate the vitamin using hydrochloric acid before it can absorb it. Individuals with insufficient hydrochloric acid might absorb synthetic vitamin B-12 from supplements more easily than the natural B-12 found in chicken and turkey.
Other B-12 Sources
Only a few foods contain more B-12 per serving than turkey. A 3 oz. serving of canned clams contains 84.06 mcg of vitamin B-12, and a 3 oz. serving of beef liver contains 70.66 mcg of vitamin B-12. Other foods rich in B-12 include oysters, crab, sockeye salmon, sardines, rainbow trout and fortified cereals.
B-12 Deficiency
Symptoms of vitamin B-12 deficiency include weakness, lightheadedness, fatigue, shortness of breath, pale skin, sore tongue, loss of appetite and difficulty concentrating. Prolonged vitamin B-12 deficiency might cause symptoms from neurological or nerve damage, including confusion, loss of balance, memory problems, and numbness and tingling in outer extremities.
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