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Vitamin B12 foodsNearly 40 percent of people in the United States suffer from vitamin B12 deficiency. This nutrient is crucial for keeping your body and mind healthy. If you are feeling tired and weak or having trouble with your memory, there’s a chance you have a B12 deficiency.

Here are a few reasons to add B12 to your diet and where to find it in common foods.

Helps Produce Red Blood Cells

B12 is important to properly develop red blood cells. These cells carry oxygen from your lungs to the rest of your body. Vitamin B12 helps keep your red blood cells small and round. A lack of this nutrient can cause the cells to become larger and more oval. This new shape makes it more difficult to move oxygen through your bloodstream and can ultimately cause anemia.

Anemia, or lack or blood, is caused by reduced oxygen flow in your body – often due to dysfunctional red blood cells. This condition can leave you feeling tired, weak and dizzy.

Maintains Bone Health

An appropriate amount of B12 in your diet is important to maintain bone strength. Having strong bones protects your organs and supports your muscles.

Vitamin B12 also keeps homocysteine levels from rising. This amino acid found in your blood can reduce your bone mineral density if its levels are too high.

When bones become weak, it can lead to the development of osteoporosis, which causes bones to become brittle to the point where even a minor fall can cause major damage.

Supports Healthy Hair Nails

Vitamin B12 is also essential for hair growth. In helping with the production of healthy red blood cells, they can produce the oxygen needed for your hair follicles. These follicles are what keep your hair healthy and constantly growing. A lack of B12 can cause damage to your follicles and lead to hair loss.

Not only does vitamin B12 keep your nails strong, but it also helps prevent blue and black pigments from forming. If you notice these colors appear on your nails, you may be suffering from a B12 deficiency.

Where to Find B12 at Colony Diner

B12 can be found in popular foods like beef, chicken, fish, yogurt, cheese and eggs! It’s also commonly found in fish like trout, salmon, tuna and clams.


  • Chicken Francaise
  • Grilled Marinated Chicken Breast
  • Crispy Chicken & Cheese Wrap


  • Broiled Swordfish
  • Fried Filet of Sole
  • Broiled Filet of Atlantic Salmon


  • Mexican Melt Scramelt
  • High Protein Omelette
  • California Benedict

Colony Diner offers an extensive menu, featuring many foods high in vitamin B12. Stop by and fill your quota today!