vitamim b 12

"soni@india" <> pl advise how to gain vitamin b 12

Quoted message said:

vitamin d

You can always get more vitamin D by being in the sunshine. Here's a chart
to help you get Vitamin B12 from food:

Table 1: Selected food sources of vitamin B12 [5] Food Micrograms (?g)
per serving Percent
DV*
Mollusks, clam, mixed species, cooked, 3 ounces 84.1 1400
Liver, beef, braised, 1 slice 47.9 780
Fortified breakfast cereals, (100%) fortified), ¾ cup 6.0 100
Trout, rainbow, wild, cooked, 3 ounces 5.4 90
Salmon, sockeye, cooked, 3 ounces 4.9 80
Trout, rainbow, farmed, cooked, 3 ounces 4.2 50
Beef, top sirloin, lean, choice, broiled, 3 ounces 2.4 40
Fast Food, Cheeseburger, regular, double patty & bun, 1 sandwich 1.9
30
Fast Food, Taco, 1 large 1.6 25
Fortified breakfast cereals (25% fortified), ¾ cup 1.5 25
Yogurt, plain, skim, with 13 grams protein per cup, 1 cup 1.4 25
Haddock, cooked, 3 ounces 1.2 20
Clams, breaded & fried, ¾ cup 1.1 20
Tuna, white, canned in water, drained solids, 3 ounces 1.0 15
Milk, 1 cup 0.9 15
Pork, cured, ham, lean only, canned, roasted, 3 ounces 0.6 10
Egg, whole, hard boiled, 1 0.6 10
American pasteurized cheese food, 1 ounces 0.3 6
Chicken, breast, meat only, roasted, ½ breast 0.3 6

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug
Administration (FDA) to help consumers determine if a food contains a lot or
a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms
(?g). Most food labels do not list a food's vitamin B12 content. The percent
DV (%DV) listed on the table indicates the percentage of the DV provided in
one serving. A food providing 5% of the DV or less is a low source while a
food that provides 10% to 19% of the DV is a good source. A food that
provides 20% or more of the DV is high in that nutrient. It is important to
remember that foods that provide lower percentages of the DV also contribute
to a healthful diet. For foods not listed in this table, please refer to the
US Department of Agriculture's Nutrient Database Web site:
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.

whoa! it WAS a chart when I posted it.