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Not Medical advice:Melanin deficiency symptoms are loss of skin color or skin lightening, presence of whirled hypochromic skin lesions Read more http://www.kgbanswers.com/what-are-the-symptoms-of-a-melanindeficiency/19247755#ixzz2GE5Nl6Oi Vitamin E supplements are good for melanin deficiency
milk products like dahi, paneer, cheese, etc. Fortified breakfast cereals like cornflakes are a useful source.
Shellfish are a great source of vitamin B12 and can be eaten raw, baked, steamed, fried, or made into chowder. In addition to vitamin B12 shellfish are a good source of zinc, copper, and iron. Clams provide the most vitamin B-12 with 98.9g per 100g serving, accounting for 1648% of the DV. That is 84g (1401% DV) per 3 ounce serving, and 187.9g (3132% DV) in 20 small clams, or 9.4g (156.6 %DV) in one small clam. Mussels and oysters are also good sources of B12 providing 600% DV and 400% DV per 100 gram serving. Click to
see complete nutrition facts.
#2: Liver
Often appearing on the culinary scene as pt, liver can also be prepared steamed or fried with onions and herbs. The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7g (1428% DV) of vitamin B12 per 100g serving, or 72.85g (1214% DV) in a 3 ounce serving. Click to see complete nutrition facts. #3: Caviar (Fish Eggs)
Caviar and fish eggs are most often eaten as a garnish or spread. The eggs of whitefish contain the most vitamin B-12 with 56.4g (940% DV) per 100g serving. Caviar contains a third of that with 20g (333% DV) of vitamin B12 per 100g serving, 5.6g (93% DV) per ounce, and 3.2g (53% DV) per tablespoon. Chicken eggs, by comparison, only offer 1.29g (22% DV) of vitamin B-12 per 100g serving, or 0.65g (11% DV) per egg. Click to see complete
nutrition facts. Buy Caviar from Amazon.com
#4: Octopus
Popular in Mediterranean, Japanese, and Hawaiian cuisine, octopus is a vitamin b12 rich food. Cooked octopus provides 36g of vitamin B-12 per 100 gram serving accounting for 600% of the DV. That is 30.6g (510% DV) per 3 ounce serving, or 10.2g (170% DV) per ounce. Raw octopus provides about half as much vitamin b12 with 20g (333% DV) per 100 gram serving, 17g (283% DV) in a 3 ounce serving, and 5.67g (94.33% DV) per ounce. Click
to see complete nutrition facts.
#5: Fish
Known for their omega 3 fats and for being a high protein food, fish are also a good source of vitamin B12. Mackerel provides the most vitamin B-12 with 19g per 100g serving (317% DV), followed by Herring (312% DV), Salmon (302%), Tuna (181%), Cod (167%), Sardines (149%), Trout (130%), and Bluefish (104%).
Click to see complete nutrition facts. Canned Fish Highest in Vitamin B12.
Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of crab contains 11.5g of vitamin B12 (192% of the DV), that is 15.4g (257%DV) per leg (134g). Lobster will provide 4.04g(67% DV) per 100g serving, or 6.59g (110% DV) in an average whole lobster (163g).
Click to see complete nutrition facts.
#7: Beef
In addition to being a vitamin B12 rich food, beef is also a good source of protein, zinc, and heme-iron. The amount of vitamin B-12 in beef depends on the cut, lean fattrimmed chuck contains the most vitamin B12 with 6.18g (103% DV) per 100g serving, 11.49g (103% DV) in a chuck steak, and 5.25g (88% DV) in a 3 ounce serving. Chuck is followed by sirloin (62% DV), rib-eye (60% DV), and ribs (58% DV).
Click to see complete nutrition facts.
Lamb is a common meat in the Middle East, Mediterranean, East Asia, Australia, New Zealand, and most of Europe. Lamb is a high cholesterol food so be sure to look for lean cuts which are higher in B12 anyway. Lamb also provides high amounts of protein, and zinc. The shoulder is the cut of lamb with the most vitamin B-12 providing 3.71g (62% DV) per 100g serving, 5.82g (97% DV) per pound, and 3.15g (53% DV) in a 3 ounce serving. The shoulder is followed by the foreshank and leg which provides 53% of the DV per 100g serving, and lamb chops which provide 51% of the DV for vitmain B12 per 100 gram serving. Click to see
complete nutrition facts.
#9: Cheese
Despite being a high cholesterol food, cheese is a good source of calcium, protein, and Riboflavin (Vitamin B2). The amount of vitamin B12 in cheese depends on type and
variety, Swiss cheese provides the most with 3.34g (56% DV) per 100g serving, followed by Gjetost (40% DV), Mozzarella(39% DV), Parmesan (38% DV), Tilsit (35% DV), and Feta (28% DV). Click to see complete nutrition facts. #10: Eggs
When it comes to chicken eggs the raw yellow has most of the vitamin B-12 with 1.95g per 100g serving (33%), however, this equates to 0.33g per yolk or just 6% of the DV. The eggs of other animals are higher with a goose egg providing 7.34g (122% DV) of vitamin B-12 per 100g serving, and a duck egg providing 3.78g (63% DV). Read more at http://www.healthaliciousness.com/articles/foods-high-in-vitaminB12.php#ZRGQtCfPXfriTZYB.99
. Ready-to-Eat Cereals
Starting the day off with fortified cereals like Kellogg's Special K or General Mills' Total Raisin Bran have around 6.0 g of Vitamin B12 per cup. Look at your favorite cereal's label for nutrition facts. Choose cereals made from whole grains, and skip any with lots of added sugar.
Cashewnuts - Mundiri paruppu Chick peas - Kondai Kadalai Corn / Makka - Cholam Cow peas - Karamani Finger Millet - Kervezhagu / keppai Green gram (whole) - Pasipayir Green Gram/ Mung Bean - Pacha Payiru Green Peas - Pacchai pattani Groundnuts - Nilakkadala Horse gram - kollu Maize - Makka cholam Pearl Millet - Kambu Raw Rice - Pachha Arisi Raw Rice Flour - Pachha Arisi Maavu Red Gram - Thuvaramparuppu Red Lentils - Paasi Paruppu Rice - Arisi Sesame seeds - Ellu Wheat - Godhumai Wheat Flour - Godhumai Maavu
1 large whole egg 1 large egg white 1 ounce part-skim mozzarella cheese 1/2 cup ice cream 8 ounces skim milk 8 ounces plain, nonfat yogurt
Helps to form myelin, which is a fatty cover that insulates your nerves. Helps to produce energy from metabolism of fat and protein. Helps to produce hemoglobin, which is the component of your red blood cells that carrys oxygen to your cells. This is why a vitamin B12 deficiency can cause fatigue. Reduces your homocysteine level, which lowers your risk of stroke, heart disease, cancer, Parkinson's, Alzheimer's disease, and many degenerative diseases. Regulates growth, maintenance, and reproduction of all of your cells
Here are some healthy, whole food sources of vitamin B12: Whole Food Sources Beef Liver, cooked Wild Salmon, baked Grass-fed beef, cooked Raw cow's milk Organic cheese Organic egg, hard boiled Organic chicken, cooked Organic turkey, cooked Serving 3 ounces 3 ounces 3 ounces 8 ounces 1 ounce 1 large 3 ounces 3 ounces Vitamin B12 (mcg) 68 2.4 2.0 0.9 0.5 0.4 0.3 0.3
Signs of Deficiency
Chronic fatigue - macrocytic / megaloblastic anemia Unexplained numbness or tingling of arms or legs Anxiety and irritability Depression Digestive problems like a sore tongue, loss of appetite, and constipation Poor hair
Normally, B12 must be broken apart from food by acid and enzymes in the stomach. B12 must then be tied together with a protein called intrinsic factor, which is produced by cells that line your stomach. Intrinsic factor carries B12 across your intestinal wall into your blood, to be delivered to your cells. This journey across your intestinal wall requires the presence of calcium, which is suppled by your pancreas. Pernicious anemia is a condition that involves gradual destruction of cells that line your stomach, which decreases the ability to break B12 apart from food and decreases the availability of intrinsic factor to carry B12 into the blood. If you are deficient in B12 because you don't have enough stomach acid, enzymes, and/or intrinsic factor, you might have to receive injections of B12 directly into your blood via your muscles. Another option is to take high oral doses of vitamin B12, which can lead to a small percent being absorbed into your bloodstream without the help of intrinsic factor. An oral dose of 1000 mcg results in approximately 10 mcg entering your bloodstream.