Vitamin B12 is an essential nutrient that plays a vital role in the functioning of our nervous system and the production of red blood cells. It is a water-soluble vitamin that our bodies cannot produce, so we need to get it from our diet or supplements. Unfortunately, vitamin B12 deficiency is relatively common, particularly among vegetarians, vegans, and elderly people, who may not consume enough of it from their diets. Here are some foods that are high in vitamin B12.
- Shellfish: Shellfish such as clams, oysters, and mussels are excellent sources of vitamin B12. A 3-ounce serving of cooked clams contains 84 micrograms of vitamin B12, which is more than the daily recommended intake for adults.
- Liver: Liver, particularly beef liver, is a rich source of vitamin B12. A 3-ounce serving of cooked beef liver contains around 70 micrograms of vitamin B12, which is more than 10 times the daily recommended intake.
- Fish: Fatty fish such as salmon, trout, and tuna are good sources of vitamin B12. A 3-ounce serving of cooked salmon contains around 4.9 micrograms of vitamin B12.
- Meat: Meats such as beef, lamb, and pork are also good sources of vitamin B12. A 3-ounce serving of cooked beef contains around 1.5 micrograms of vitamin B12.
- Dairy products: Dairy products such as milk, yogurt, and cheese contain vitamin B12. A cup of low-fat milk contains around 1.2 micrograms of vitamin B12, while a cup of plain yogurt contains around 1.4 micrograms of vitamin B12.
- Eggs: Eggs are a good source of vitamin B12. A large boiled egg contains around 0.6 micrograms of vitamin B12.
- Fortified foods: Many breakfast cereals, plant-based milk alternatives, and nutritional yeast products are fortified with vitamin B12. Check the labels for the amount of vitamin B12 added.
It’s essential to note that vitamin B12 is not found in plant-based foods. So, if you follow a vegan or vegetarian diet, it’s important to supplement your diet with vitamin B12 supplements or fortified foods to meet your daily needs. If you are concerned about your vitamin B12 levels, speak to your healthcare provider, who may recommend a blood test to check your levels and advise you on the best way to get enough vitamin B12.
