Of the following foods, which would be the best source of Vitamin B12?
A almonds
B Baked chicken
C baked beans
D spinach
The correct answer and explanation is :
Correct Answer: B. Baked chicken
Explanation (300 words):
Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a crucial role in red blood cell formation, neurological function, and DNA synthesis. Unlike many other vitamins, Vitamin B12 is naturally found only in animal-based foods or fortified products. Therefore, individuals who consume animal products are at lower risk of developing a B12 deficiency.
Among the food options provided—almonds, baked chicken, baked beans, and spinach—baked chicken is the best source of Vitamin B12. Poultry, along with other animal products like beef, fish, eggs, and dairy, contains significant amounts of this vital nutrient. A 3-ounce serving of cooked chicken can provide approximately 0.3 to 0.5 micrograms of B12, contributing to the recommended daily intake for adults, which is about 2.4 micrograms.
On the other hand, almonds and baked beans are plant-based foods and contain little to no Vitamin B12 unless fortified. Spinach, while rich in other nutrients like iron, vitamin A, and folate, does not naturally contain Vitamin B12 either. This makes these plant-based foods poor sources of B12 for meeting daily requirements.
Vitamin B12 deficiency can lead to serious health problems, including anemia, fatigue, nerve damage, and cognitive disturbances. It is particularly a concern for older adults, individuals with certain gastrointestinal disorders (like pernicious anemia or Crohn’s disease), and people following strict vegan diets. These individuals may require B12 supplements or consumption of fortified foods to maintain adequate levels.
In summary, baked chicken is the best choice among the listed foods for obtaining Vitamin B12, as it naturally contains this nutrient, supporting vital functions in the body. Individuals relying solely on plant-based diets should consider fortified products or supplements to avoid deficiency.