Vitamin B12 - 10 Food Sources

Vitamin B12 - 10 Food Sources

                Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in red blood cell formation, neurological function, and DNA synthesis. Here are 10 food sources of Vitamin B12 with detailed information:

1. Liver and Organ Meats:

   - Source: Beef liver, chicken liver

   - Details: Extremely rich in Vitamin B12. For example, a 3-ounce serving of beef liver provides over 1,000% of the DV (Daily Value) for B12.

2. Clams:

   - Source: Fresh and canned clams

   - Details: One of the best sources of Vitamin B12. A 3-ounce serving of clams provides around 84 micrograms, which is about 3,500% of the DV.

3. Fish:

   - Source: Salmon, trout, tuna, haddock, and sardines

   - Details: Fish are excellent sources of Vitamin B12. For instance, a 3-ounce serving of cooked salmon provides about 4.8 micrograms (200% DV).

4. Meat:

   - Source: Beef, pork, lamb, and poultry

   - Details: Meat, particularly red meat, contains significant amounts of Vitamin B12. A 3-ounce serving of beef can provide about 2.1 micrograms (88% DV).

5. Dairy Products:

   - Source: Milk, cheese, and yogurt

   - Details: Dairy products are good sources of Vitamin B12. One cup of milk provides about 1.2 micrograms (50% DV).

6. Eggs:

   - Source: Chicken eggs, duck eggs

   - Details: Eggs contain Vitamin B12, primarily in the yolk. Two large eggs provide about 1.1 micrograms (46% DV).

7. Fortified Foods:

   - Source: Breakfast cereals, nutritional yeast, non-dairy milk (soy, almond, rice)

   - Details: Many plant-based foods are fortified with Vitamin B12. For example, one serving of fortified breakfast cereal can provide 6 micrograms (250% DV).

8. Shellfish:

   - Source: Crab, lobster, and shrimp

   - Details: Shellfish are also rich in Vitamin B12. A 3-ounce serving of cooked crab provides about 9.8 micrograms (408% DV).

9. Fortified Nutritional Yeast:

   - Source: Red Star Vegetarian Support Formula, Bragg’s Nutritional Yeast

   - Details: Often used by vegans, fortified nutritional yeast can provide 8.5 micrograms (354% DV) per 2 tablespoons.

10. Fortified Tofu:

    - Source: Fortified tofu brands

    - Details: Some tofu brands are fortified with Vitamin B12. One serving can provide around 2.4 micrograms (100% DV).

Including a variety of these foods in your diet can help ensure adequate intake of Vitamin B12.