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Vitamin B12 is a very important and essential nutrient that is not produced by the body on its own. That’s the reason why you need to get it from your diet or vitamin B12 supplements.
Vitamin B12 is a water-soluble vitamin that has many essential functions in your body.
It plays a very important role in keeping your nervous system healthy. It primarily supports the production of DNA and red blood cells along with maintaining the normal functioning of the brain.
The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher for pregnant or breastfeeding women.
Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diets closely to make sure they’re getting enough.
Vitamin B12 is mainly found in non-veg foods, especially meat and dairy products. Luckily for those on vegans diets, fortified foods can provide you with the daily required vitamin B12.
The following are the foods that are rich in Vitamin B12:
- Beef
Beef is one of the best nonveg sources of vitamin B12.
One grilled flat iron steak of about 190 grams can provide you with 467% of the DV for vitamin B12.
Also, the same amount of steak can also provide you with reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc.
If you’re looking for higher concentrations of vitamin B12, you need to choose from low-fat cuts of meat. It’s also recommended to grill or roast it instead of frying as it will preserve the vitamin B12 content. If you don’t eat beef, you can take the best energy supplement to get sufficient amounts of vitamins and minerals.
- Clam
Clams are small, chewy shellfish that are packed with nutrients.
It is a great source of protein and also contains very high concentrations of vitamin B12. You can get more than 7,000% of the DV of vitamin B12 in just 20 small clams.
Clams, especially whole baby clams are also a great source of iron, with almost 200% of the DV in a 100-gram serving of small clams.
Clams have also been shown to be a good source of antioxidants.
The broth of boiled clams is also high in vitamin B12. The canned broth has been shown to provide 113–588% of the DV of Vitamin B12 per 100 grams.
- Sardines
Sardines are small, soft-boned saltwater fish. They’re usually sold canned, though you can also buy them fresh.
Sardines are super nutritious because they contain virtually every single nutrient in good amounts.
A cup of 150-gram serving of drained sardines provides 554% of the DV for vitamin B12.
Apart from vitamin B12, sardines are an excellent source of omega-3 fatty acids. Omega 3 fatty acids have been shown to provide many health benefits, such as reducing inflammation and improving heart health.
- Animal liver and kidneys
Animal organ meats are some of the most nutritious foods that you can eat. The liver and kidneys, especially from lamb, are rich in vitamin B12.
A 100-gram serving of lamb liver provides an incredible 3,571% of the DV for vitamin B12.
While lamb liver is generally higher in vitamin B12 than beef or veal liver, the latter two may still contain about 3,000% of the DV per 100 grams.
Lamb’s liver is also very high in copper, selenium, and vitamins A and B2.
Animal kidneys are also high in vitamin B12. Lamb’s kidneys provide about 3,000% of the DV per 100-gram serving. They also provide more than 100% of the DV for vitamin B2 and selenium.
- Tuna
Tuna is the most commonly consumed fish throughout the world. Tuna is a great source of nutrients, including protein, vitamins, and minerals.
Tuna contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which is known as dark muscles.
A 100-gram serving of cooked tuna contains 453% of the DV for vitamin B12.
It also provides a good amount of lean protein, phosphorus, selenium, and vitamins A and B3.
Canned tuna also contains a good amount of vitamin B12. A can (165 grams) of light tuna canned in water contains 115% of the DV.
- Cereals
Cereals are one of the best sources of Vitamin B12 for vegetarians and vegans, as it’s synthetically made and not derived from animal sources.
Although cereals are not the best food recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of artificially adding nutrients that are not originally provided by the food.
For instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams)
The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron
Research shows that eating fortified cereals daily helps increase vitamin B12 levels in the body.
If you choose to use fortified cereals as a source of vitamin B12, make sure to choose a brand that has low added sugar and high fiber.
- Eggs
Eggs are one of the best sources of complete protein and B vitamins, especially B2 and B12.
Two large eggs can provide you with about 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B2.
As per studies and research egg yolks have higher levels of vitamin B12 than egg whites. The vitamin B12 present in egg yolks is easier to absorb as well. Therefore, eating whole eggs is more beneficial as compared to eating only egg whites.
Eggs will not just provide you with vitamin B12, but it will also provide you with a healthy amount of vitamin D. Eggs are one of the few foods that provide you with Vitamin D.
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