LLUMCMKTG#LW-019-15/0215/1 Women: 2.4 mcg Women: Fortified breakfast cereals breakfast Fortified yeasts Nutritional soy milkFortified burgers Veggie • • • • How much do I need? much How of requirement vitamins a essential to eat wide daily is the get to way The best and lentils legumes beans), (dried foods, dairy fortified vegetables, ofvariety fruits, grains. whole vitamin for B12: (RDAs) Allowances Dietary Recommended 2.4 mcg Men: What foods provide vitamin B12? provide What foods These include: B12. with be fortified may foods Plant food label. the check if out find foodproduct, vitaminto a B12 hasadded been To (n.d.). Retrieved January 21, 2015, from https://ods.od.nih.gov/factsheets/vitaminb12-healthprofessional from 2015, 21, January Retrieved (n.d.). 1. References:

Many older adults, who do not have enough hydrochloric acid in their stomach to absorb the vitamin the B12 absorb to stomach in their acid hydrochloric enough have do not who adults, older Many in food. present naturally vitamin B12. absorb to needed factor intrinsic the make bodies do not anemia whose pernicious with People as such disorders, digestive have who surgery or loss as weight such surgery, gastrointestinal had have who People disease. diseaseceliac Crohn’s or levels of low B12. vitamin for animal risk contain be foods vegans at only and B12 because may Vegetarians

• • • • Vitamin B12, also called cobalamin, is a nutrient that helps keep the body’s nerve and blood cells healthy and helps helps and healthy cells blood nerve and body’s the keep helps that is a nutrient also cobalamin, called B12, Vitamin metabolism. for is also important It in all cells. material genetic the DNA, make Certain groups may not get enough vitamin B12 or have trouble absorbing it: absorbing vitamin trouble enough have get B12 or not may Certain groups Am I getting enough? Am I getting trouble have people some But eat. they foods vitamin the enough get B12 from States United in the people Most vitamin a deficiency. see if have B12 level your to test can you doctor Your vitamin food. B12 from absorbing WHAT IS VITAMIN B12? VITAMIN IS WHAT LLUMCMKTG#LW-019-15/0215/1 1 cup frozen peas1 cup frozen 2 cup chopped fresh carrots, cloves 2 garlic flakes yeast nutritional 4 tbsp. cayenne pepper¼ tsp. salt ½ tsp. • • • • • • 1 tbsp. extra virgin oil extra olive 1 tbsp. diced 1 onion, all flour purpose 1 tbsp. broth sodium vegetable low 32 oz. potatoes 4 red ⅔ cup milk, plain soy corn 2 cup frozen Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss and and loss weight of loss appetite, constipation, weakness, tiredness, causes B12 deficiency Vitamin anemia. megaloblastic also can occur. feet, hands and in the tingling and as numbness such problems, Nerve it so is important anemia, have not do who even in people nervoussystem the can damage B12 deficiency Vitamin a deficiency as soon treat as possible. to In a large saucepan over medium high heat add olive oil and sauté onion about five five about onion sauté oil and olive add heat high medium over saucepan a large In tender. until minutes, constantly whisking to a boil, bring and broth Add onion. the coating in flour, Mix until smooth. mash Slightly tender. until 20 minutes simmer and potatoes add heat, Reduce milk. soy and carrots peas, in corn, stir then in soup, potatoes Season salt. with heat. from remove minutes, five another Cook • • • • • • • • • • 1. 2. 3. 4. Autumn Chowder Autumn Ingredients: What happens if I do not get enough? not get if I do happens What older people. in unusual it not but is young, the in rare B12 deficiency is Vitamin Directions: