europa skin care : natural, organic & science-based skin care

Monday, December 27, 2010

Good Sources of Vitamin B6 and B12

Good Sources of Vitamin B6
Cereal
   Total Raisin Bran (1 cup)
   Kellogg's Special K (1 cup)

2.0 mg
1.9 mg
Tuna, fresh, cooked (3 ounces)0.9 mg
Potato, baked, with skin (1 medium)0.6 mg
Chickpeas, canned (1/2 cup)0.5 mg
Chicken breast, roasted, no skin (3 ounces)0.5 mg
Banana (1 medium)0.4 mg
Broccoli, boiled (1 cup)0.3 mg
Sunflower seeds (1/4 cup)0.2 mg
Tomato sauce, canned (1/2 cup)0.1 mg
Carrots, raw (1 cup)0.1 mg

Good Sources of Vitamin B12
Clams, canned (3 ounces)84 mcg
Liver, calf's, pan fried (3 ounces)70 mcg
Oysters, raw (6 medium)16 mcg
Salmon, canned (3 ounces)4 mcg
Tuna, light, canned in water (3 ounces)2.5 mcg
Nutritional yeast (2 teaspoons)2.5 mcg
Ground beef, 85% lean (3 ounces)2 mcg
Lamb, loin chop (3 ounces)2 mcg
Yogurt, plain, low fat (8 ounces)1.3 mcg
Cottage cheese, 2% milk fat (1/2 cup)0.8 mcg