Vitamin B12 is an essential nutrient that plays a crucial role in maintaining the health of your nerve cells, red blood cells, and DNA synthesis. It is primarily found in animal-based foods, so if you follow a vegan or vegetarian diet, you may need to consider alternative sources or supplements. Here are ten foods that are good sources of vitamin B12:
Clams, mussels, and oysters are excellent sources of vitamin B12. Just 3 ounces of cooked clams provide more than 1000% of the recommended daily intake (RDI) of vitamin B12.
If you are a non-vegetarian, liver is one of the best sources of vitamin B12 for you. It's incredibly rich in this nutrient, so even a small serving can fulfill your daily requirements.
Fish such as trout, salmon, and tuna are good sources of vitamin B12. Canned sardines and canned tuna also contain moderate amounts of vitamin B12.
Mutton, lamb, and venison are all rich sources of vitamin B12. Consuming lean cuts of these meats can help boost your intake.
Chicken and turkey are decent sources of vitamin B12. Consuming the meat and, to a lesser extent, the liver can help increase your intake.
Eggs are an excellent source of several nutrients, including vitamin B12. The yolk contains more B12 than the egg white, so opt for whole eggs.
Milk, cheese, and yogurt are all good sources of vitamin B12. Choose low-fat or non-fat options if you're conscious of your fat intake.
Many plant-based milk alternatives, such as soy milk, almond milk, or oat milk, are fortified with vitamin B12. Check the labels to ensure they contain adequate amounts.
Some breakfast cereals are fortified with vitamin B12. Look for whole-grain options that specifically mention being fortified with this vitamin.
Nutritional yeast is a popular ingredient among vegans and vegetarians. It has a cheesy flavor and is often fortified with vitamin B12, making it a good option for those following plant-based diets.