Vitamin B12 is an important nutrient that your body needs for many crucial functions. Unfortunately, it can be difficult to get enough vitamin B12 from diet alone, and deficiencies are common. Fortunately, there are some foods that are rich in vitamin B12. Here are 10 of the best sources of this important nutrient.
Liver is one of the most nutrient-dense foods you can eat and an excellent source of vitamin B12. In fact, just 3 ounces (85 grams) of cooked liver provides over 6 times the recommended daily intake (RDI) of vitamin B12.
Clams are another excellent animal-based source of vitamin B12. A 3-ounce serving (85 grams) of cooked clams provides more than 5 times the RDI for this nutrient. They are also an excellent source of other nutrients, including iron and selenium.
Like clams, mussels are rich in both protein and vitamin B12. Just 1 cup (170 grams) of cooked mussels provides nearly 3 times the RDI for this nutrient, as well as plenty of selenium, magnesium, phosphorus and zinc.
Mackerel is a fatty fish that is rich in several important nutrients, including omega-3 fatty acids and vitamin B12. Just 3 ounces (85 grams) of cooked mackerel provides over 4 times the RDI for this nutrient.
Salmon is another type of fish that is high in vitamin B12 as well as other important nutrients like omega-3 fatty acids and selenium. A 3-ounce (85-gram) serving of cooked salmon provides almost 2.5 times the RDI for vitamin B12.
Trout is a type of freshwater fish that is similar to salmon in nutritional composition. It is also an excellent source of protein, omega-3 fatty acids and vitamin B12, providing over 2 times the RDI in a 3-ounce (85-gram) serving.
Cheese is a delicious and versatile food that is also a good source of vitamin B12. In fact, just 1 ounce (28 grams) of cheddar cheese provides almost 20% of the RDI for this nutrient. Other types of cheese are also good sources of vitamin B12, so be sure to include them in your diet.
Eggs are a nutritious and affordable food that is rich in several nutrients, including vitamin B12. Just 1 large egg provides nearly 10% of the RDI for this important nutrient. Eggs are also a good source of protein, choline and selenium.
Beef is a rich source of protein, iron and B vitamins, including vitamin B12. A 3-ounce (85-gram) serving of cooked ground beef provides over 50% of the RDI for this nutrient. Beef is also an excellent source of other nutrients, such as zinc and selenium.
10. Milk and Milk Products
Milk and milk products are some of the best sources of vitamin B12. A cup (237 ml) of milk provides over 25% of the RDI for this nutrient, while a cup (244 grams) of yogurt provides nearly 20%. Other milk products, such as cheese and cottage cheese, are also good sources of vitamin B12.
These are just some of the best foods that you can eat to get enough vitamin B12. Be sure to include them in your diet and talk to your doctor if you think you may be deficient in this important nutrient.
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