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The Nutrition Source provides evidence-based diet & nutrition information for clinicians, health professionals and the public.
- Nutrition News
The 9th edition of the Dietary Guidelines for Americans...
- What Should I Eat
Using Harvard’s Healthy Eating Plate as a guide, we...
- Plate and the Planet
Created through Menus of Change (a joint initiative of The...
- Healthy Drinks
In the beginning, there was water—abundant, refreshing,...
- Diet Reviews
You should seek the advice of your physician or other...
- Summer Picnic Tips
As summer brings warm days and later evenings, many of us...
- Healthy Eating Plate
The American journal of clinical nutrition. 2011 May...
- Mindful Eating
Journal of the Academy of Nutrition and Dietetics. 2016 Jul...
- Nutrition News
- Recommended Amounts
- Vitamin B12 and Health
- Signs of Deficiency and Toxicity
- Did You Know?
- Terms of Use
RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.4 micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2.6 mcg and 2.8 mcg daily, respectively. UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. No upper lim...
Food Sources 1. Fish, shellfish 2. Liver 3. Red meat 4. Eggs 5. Poultry 6. Dairy products such as milk, cheese, and yogurt 7. Fortified nutritional yeast 8. Fortified breakfast cereals 9. Enriched soyor rice milk
Deficiency
Measuring vitamin B12 in the blood is actually not the best way to determine whether someone is deficient, as some people with a deficiency can show normal B12 blood levels. Blood levels of methylmalonic acid, a protein breakdown product, and homocysteine are better markers that capture actual vitamin B12 activity. These values increase with a vitamin B12 deficiency. It is estimated that up to 15% of the general population has a vitamin B12 deficiency. Factors that may cause vitamin B12 defic...
Toxicity
Vitamin B12 is a water-soluble vitamin, so any unused amount will exit the body through the urine. Generally, up to 1000 mcg a day of an oral tablet to treat a deficiency is considered safe. The Institute of Medicine states “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.” However, it is important not to start a high-dosage supplement of any kind without first checking with your doctor.
A B vitamin complex supplement is often touted to boost energy levels and mood. People who have a B vitamin deficiency may feel a rise in energy levels after using the supplement because the vitami...People who eat a vegan diet are often told to include Brewer’s or nutritional yeast for its B12 content. However, yeast does not naturally contain this vitamin and will only be present if fortified...Nori (purple laver), the dried edible seaweed used to make sushi rolls, is sometimes promoted as a plant source of vitamin B12. It does contain small amounts of active vitamin B12, but the amount v...The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you ha...
6 de jan. de 2022 · We hope that you find it useful, and we wish you a very healthy and fulfilling 2022. Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access many of the full online articles through the links below.
Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.
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Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat. Vitamins are organic substances that are generally classified as either fat soluble or water soluble.
Using Harvard’s Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol.
Iron is an important mineral that helps maintain healthy blood. A lack of iron is called iron-deficiency anemia, which affects about 4-5 million Americans yearly. [1] It is the most common nutritional deficiency worldwide, causing extreme fatigue and lightheadedness.
