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Vitamin B-12 (Cobalamin) is a watersoluble vitamin with a key role

in the

normal functioning of the brain and

nervous system and for the formation of

blood. It is one of the eight B vitamins.

Neither fungi, plants, nor animals

(including humans) are capable of

producing vitamin B-12. Only bacteria and

archaea have the enzymes required for

its synthesis, although many foods are a

natural source of B12 because of bacterial

symbiosis. The vitamin is the largest and

most structurally complicated vitamin and

can be produced industrially only through

bacterial fermentation-synthesis.

A slight deficiency of vitamin B-12

can lead to anemia, fatigue, mania, and

depression, while a long term deficiency

can cause permanent damage to the

Nutritional content of Mussels, per 100g

percentage daily values based on a 2000 calorie diet.

Carbs 7g, Calories 172

Fat 6%, Protein 48%, Cholesterol 18%

Sodium 15%, Vitamin C 22%

Iron 37%, Vitamin B-12 400%



Top 5 sources of

Vitamin B-12

1. Shellfish - cooked clams give

you nearly 2000% of your RDA,

followed by oysters at 400% and

mussels at 340%

2. Liver - from beef - rocks in at

1500% RDA (foie gras comes in

at 140% and chicken liver pate at

120%). - mackerel 320%, smoked

salmon 260%, herring nearly 200%,

tuna at 150%, canned sardines

come in at 120% and trout at 100%.

4. Tofu - lags a fair way behind at


The importance of vitamin B-12

brain and central nervous system. Vitamin

B12 can only be manufactured by bacteria

and can only be found naturally in animal

products, however, synthetic forms are

widely available and added to many foods

like cereals.

There has been some coverage of

the possibility that type 2 diabetics on

Metformin are at risk of Vitamin B-12


Vitamin B-12 is found in most animal

derived foods, including fish and shellfish,

meat (especially liver), poultry, eggs, milk,

and milk products.

Shellfish can pack a real punch of

Vitamin B-12. For example, a 100g

serving of cooked mussels contains

400% of your RDA of vitamin B-12

Mussels are high in iodine

too, so could help those with

sub-optimal thyroid function.

They have the highest levels

of omega-3 oils of all the



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