Vitamin B12 is crucial for maintaining a healthy heart, promoting cognitive function, ensuring clear vision, supporting nerve health, and aiding in DNA and red blood cell production. As a water-soluble vitamin, our bodies constantly need it, and we can obtain it through our diet or supplements.
Key sources of Vitamin B12 include meat, fish, and dairy products. Fortified foods also serve as a suitable alternative for those following vegetarian or vegan diets.
Here’s a list of foods rich in Vitamin B12:
1. Eggs
Eggs are a complete protein source with a significant Vitamin B12 content. The yolk contains more Vitamin B12 compared to the whites, and it is easily absorbed. Two large eggs (100 grams) provide 1.1 micrograms of Vitamin B12, covering 46% of the daily value.
2. Dairy Products
Milk, yogurt, cheese, and paneer are excellent sources of Vitamin B12. A cup of milk (approximately 250 ml) offers 46% of the daily value for Vitamin B12. Besides its B12 content, milk also boasts nutritional properties that strengthen bones and teeth and aid in weight management.
Other dairy products like cheese, curd, and yogurt are also rich in calcium and should be included in your daily diet.
3. Beef
Beef is a popular food with a high Vitamin B12 content. It also provides other B-complex vitamins and essential minerals such as zinc and selenium. To maximize Vitamin B12 intake from beef, it is recommended to roast or grill it instead of frying, as frying can leach out essential vitamins from the meat.
4) Organ Meats
Organ meats, especially animal liver and kidneys, are exceptionally rich in Vitamin B12. Lamb’s liver, in particular, is a valuable source of essential minerals like copper and selenium, along with Vitamin A, B1 (Thiamine), and B2 (Riboflavin).
5) Salmon
Salmon, a widely consumed animal food, is an excellent provider of omega-3 fatty acids (EPA and DHA) and Vitamin B12. Additionally, it is a high-quality source of protein and potassium. A serving of cooked salmon half fillets (178 grams) can contribute to 208% of the daily value (DV) for Vitamin B12. With low saturated fats, salmon also helps reduce the risk of heart diseases.
6) Fortified Cereals
Fortified foods, particularly cereals, have become a blessing for vegetarians and vegans who may struggle to obtain Vitamin B12 from animal sources. Food fortification involves adding essential nutrients to the food that are not naturally present.
Fortified cereals serve as a good source of Vitamin B12 and other B-complex vitamins. The nutritional content depends on the fortification levels in the cereals. When choosing fortified foods, opt for brands that are low in added sugars and high in fiber.
7) Tuna
Tuna, a commonly consumed fish, is a notable source of Vitamin B12. It is rich in proteins, along with other essential vitamins and minerals. Vitamin B12 is particularly abundant in tuna, especially in the black muscles located just beneath the skin. Canned tuna also contains a decent amount of Vitamin B12.
8) Nutritional Yeast
For vegetarians and vegans looking to boost their Vitamin B12 intake, nutritional yeast is a fantastic option often used in vegan cooking. According to the USDA, just two tablespoons (15 grams) of nutritional yeast can provide a whopping 733 percent of the daily value (DV) for Vitamin B12. Its cheesy and nutty flavor not only enhances the taste of food but also adds a nutritious touch.
9) Yeast Extract
While not as well-known, yeast extract is the brown sticky substance you might see Americans spreading on toast. Despite not being the most taste-friendly option, yeast extracts contain high levels of Vitamin B12. Just be mindful of the sodium content when using them.
10) Clams
Belonging to the shellfish category, clams are rich in essential nutrients. They serve as a lean source of protein and are particularly high in Vitamin B12. Additionally, clams are excellent sources of iron and antioxidants.
11) Shrimps
Known as the crustacean king, shrimp contains about 80% of the daily dose of Vitamin B12. It is also high in choline, promoting good brain and heart health. Shrimps are not only a rich source of Vitamin B12 but also provide lean protein, supporting muscle strengthening and maintenance.
12) Sardines
Sardines, those tiny fish, pack a punch by supplying around 20% of your daily Vitamin B12 needs in a single meal, making them an excellent addition to your regular diet. Not only are sardines a good source of lean protein, but they also contain docosahexaenoic acid (DHA), a fatty acid crucial for both prenatal brain development and adult cognition.
13) Trout
For every three ounces of trout, you get 4.2 milligrams of Vitamin B12. These fish are considered “eco-best” by the Environmental Defense Fund, as they are mainly farmed following strict environmental guidelines.
14) Crab
Crab is another food high in Vitamin B12 content, providing about 9.8 micrograms in just three ounces. Snow and stone crab varieties have low pollutant levels, and their harvesting has a minimal ecological impact.
15) Mussels
A mere 3 ounces of mussels deliver a whopping 340 percent of your daily Vitamin B12 requirement. Beyond B12, they offer 20 grams of lean protein, along with vitamin C and iron. With high levels of EPA and DHA, as well as omega-3 fatty acids, mussels provide substantial nourishment with minimal calories, making them ideal for those aiming to manage their weight.
In conclusion, Vitamin B12 is a vital nutrient for overall body function. Given that most food sources are animal-based, individuals with restricted diets may face challenges in obtaining sufficient amounts from their preferred foods.
