10 Foods That Are High in Vitamin B12 :- Water-soluble vitamin B12 is important for numerous bodily processes. It’s essential for maintaining normal brain function, aiding the synthesis of DNA and red blood cells, and maintaining the health of your nerves. For those who are pregnant or nursing, the Reference Daily Intake (RDI) is slightly higher at roughly 2.4 micrograms (mcg).
10 Foods That Are High in Vitamin B12
Intrinsic factor is a protein that helps your stomach absorb vitamin B12. This material attaches itself to the vitamin B12 molecule to facilitate its absorption by your blood and cells. The extra B12 is kept in reserve in your liver. Your body stores any excess food that you eat for later use.
1. Animal kidneys and liver
Among the foods highest in nutrients are organ meats. Particularly from lamb, the liver and kidneys are high in vitamin B12. One serving, 3.5 ounces (100 grams)The lamb liver from Trusted Source offers an astounding 3,571% of the Daily Value (DV) for vitamin B12.
Generally speaking, lamb liver has more vitamin B12 than either beef or veal (Trusted Source), yet even these two may have as much as 3,000% DV per 3.5 ounces (100 grams). Additionally, lamb’s liver has exceptionally high levels of copper, selenium, and vitamins B2 and A.
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Vitamin B12 is also abundant in the kidneys of lamb, veal, and beef. In a 3.5-ounce (100-gram) portion, lamb’s kidneys supply over 3,000% of the Daily Value (DV), in addition to over 100% for vitamin B2 and selenium.
2. Clams
Little, chewy shellfish that are rich in nutrition are called clams. This mollusk has extremely high amounts of vitamin B12 and is a lean protein source (Trusted Source). Twenty tiny clams (190 grams) contain more than 7,000% of the DV.
A 100-gram (3.5-ounce) meal of clams, especially entire baby clams, provides about 200% of the Daily Value for iron. Furthermore, clams are a reliable and healthy source of antioxidants.
It’s interesting to note that boiling clams increases the amount of vitamin B12. According to research, 3.5 ounces (100 grams) of canned clam broth provides 113–588% of the Daily Value (DV).
3. Snap Peas
Small saltwater fish with fragile bones are called sardines. Though fresh ones are also available, they are typically marketed canned in liquids like water, oil, or sauce.
Sardines are particularly nutrient-dense since they are high in practically all of the nutrients. For vitamin B12, a 1-cup (150-gram) portion of drained sardines from a trusted source supplies 554% of the daily value.
Sardines are also a great source of omega-3 fatty acids, which have been demonstrated to have numerous health advantages, including lowering inflammation and enhancing heart health (Trusted Source).
4. Conflict
A great source of vitamin B12 is beef. About 190 grams of grilled flat iron steak (the Daily Value) contains 467% of the vitamin B12 intake.
The same quantity of steak provides more than 100% of the daily values for zinc and selenium, and it also contains respectable amounts of vitamins B2, B3, and B6.
Selecting low-fat beef slices is advised if you’re seeking for higher concentrations of vitamin B12. To maintain the B12 content, it is also preferable to roast or grill it rather than fried it.
5. Cereal fortified
Since this vitamin B12 is synthetic rather than sourced from animal sources, it might be suitable for vegetarians and vegans.
Fortified cereals can be a rich source of B vitamins, notably B12. However, they are not usually advised as part of a healthy diet. The practice of adding nutrients to food that were not previously there is known as food fortification.
For example, one cup (59 grams) of Malt-O-Meal Raisin Bran provides up to 62% of the Daily Value (DV) for vitamin B12. Along with healthy levels of vitamin A, folate, and iron, this cereal also has 29% of the Daily Value for vitamin B6 in the same serving.
Studies indicate that consuming fortified cereals on a daily basis can raise blood levels of vitamin B12. An earlier study from 2004 (Trusted Source) found that participants’ levels of vitamin B12 increased significantly after eating 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of the vitamin daily for 14 weeks.
If you use fortified cereal to boost your intake of vitamin B12, pick one that is high in whole grains or fiber and low in added sugar.
6. Fish
Frequent seafood consumption includes tuna, which is high in protein, vitamins, and minerals. High levels of vitamin B12 are present in it, particularly in the black muscles that are found just below the skin’s surface.
One serving, 3.5 ounces (100 grams)Trusted Source’s cooked tuna has 453% of the daily value (DV) in it. Vitamins A and B3, phosphorus, selenium, and lean protein are all included in this same serving size.
Additionally, canned tuna has a respectable amount of vitamin B12. 152% of the DV is found in one can (165 grams) of light tuna in water from Trusted Source.
7. Enhanced nutritional yeast
Protein, vitamins, and minerals can all be found in good amounts in nutritional yeast. This type of yeast is cultivated expressly for food purposes, not as a leavening agent for bread and beer.
Vitamin B12 is not naturally present in nutritional yeast. But because it’s frequently fortified, it’s an excellent source of this nutrient.
Similar to fortified cereals, nutritional yeast contains synthetic vitamin B12, which makes it suitable for vegans. Nutritional yeast with two tablespoons (15 grams) may supply up to 733% of the Daily Value (DV) for vitamin B12.
Researchers found that incorporating nutritional yeast into the diets of raw food vegans raised their blood levels of vitamin B12 and helped lower blood indicators associated with B12 deficiency in an earlier 2000 study (Trusted Source).
8. Trout B vitamins, good fats, and protein are all abundant in rainbow trout.
A 3.5-ounce (100-gram) portion of trout fillet from Trusted Source provides 1,171 mg of omega-3 fatty acids and approximately 312% of the Daily Value for vitamin B12.
Experts advise individuals to consume 1,100–1,600 mg of omega-3 fatty acids daily in combination. Additionally, elements including selenium, phosphorus, and manganese are abundant in trout.
9. Salmon
One of the greatest quantities of omega-3 fatty acids is commonly found in salmon. Additionally, it’s a fantastic provider of B vitamins.
A cooked salmon half fillet (178 grams) from a Trusted Source provides 208% of the Daily Value for vitamin B12. There may also be 4,123 mg of omega-3 fatty acids in the same serving. This fish has a lot of protein, roughly 40 grams in a half fillet (178 grams), in addition to its high fat content.
People who are looking for a plant-based, high-nutrient alternative to dairy milk are drawn to nondairy milk. Although the levels of vitamin B12 in soy, almond, and rice milk are not naturally high, they are typically fortified, making them a great source of the vitamin. As an illustration, soy milk offers up to 86% of the Daily Value (DV) for vitamin B12 in just one cup (240 mL).
