Vitamin B12

Vitamin B12 is important for metabolism. Metabolism within the body includes the processes of energy generation and use; including nutrition, digestion, absorption, elimination, respiration, circulation, and temperature regulation.

You'll only find vitamin B-12 in animal-based foods, and Alaskan cod is one of the best sources. A 3-ounce serving has 1.96 micrograms, which gives you 81 percent of the recommended daily intake. Vitamin B-12 is essential for the normal development of red blood cells and hemoglobin, and it keeps your nerves working properly. It may also keep your heart healthy by removing the amino acid homocysteine from the blood; high levels of homocysteine are associated with cardiovascular disease.

Good sources of vitamin B12:

• Sardines
• Salmon
• Tuna
• Cod
• Lamb
• Scallops
• Shrimp
• Beef
• Yogurt
• Cow's milk