Vitamin B12 Foods – The Best Sources

The top 12 best Vitamin B12 foods you must eat!

VITAMIN B12 FOODS – These are the foods that are packed with this particular vitamin and must be included in your diet.

The vitamin that is not naturally produced by the body and supports several vital functions is the Vitamin B12. Most healthy adults get sufficient amount of this from their diet, however, if one doesn’t get enough, this lead to deficiency and symptoms will show up if you are lacking of this vitamin.

Symptoms of Vitamin B12 deficiency are:

  • tingling of hands
  • tingling of feet
  • pale skin
  • trouble walking or moving the legs
  • fatigue or restlessness
  • fast heart rate
  • mouth pain
  • breathing difficulty or shortness of breath
  • irritability
  • problems thinking or reasoning
  • nausea or vomiting
  • decreased appetite

Several factors can also affect vitamin absorption such as excessive alcohol consumption. To ensure you get enough of this, there are also supplements available.

The top 12 sources are:

  1. Animal liver and kidneys – The liver and the kidneys of lamb are especially rich in this mineral. Lamb’s liver is also high in copper, selenium, and vitamins A and B2.
  2. Clams – This small and chewy shellfish is a great source of lean protein, iron, and high concentrations of vitamin B12.
  3. Sardines – This is a soft-boned saltwater fish that provides 554% of the DV for vitamin B12 in every one cup or 150-gram serving.
  4. Beef – About 190 grams of grilled flat iron steak has 467% of the DV for this vitamin.
  5. Fortified cereal – This works for vegans and vegetarians. This is made and not from animal sources.
  6. Tuna – This fish is rich in protein, vitamins, and minerals. This has a decent amount of this vitamin.
  7. Fortified nutritional yeast – This is a good source of protein, vitamins, and minerals. This is also vegan-friendly.
  8. Trout – The rainbow trout has a great deal of protein, healthy fats, and B vitamins.
  9. Salmon – This fatty fish is known for its highest concentrations of omega-3 fatty acids but this is also a great source of B vitamins
  10. Fortified non-dairy milk – This is a famous nutritious vegan replacement for dairy milk.
  11. Cow’s milk and other dairy products – Milk and dairy products yogurt and cheese contain vitamins and minerals, including B12.
  12. Eggs – Apart from protein, this is a great source of B vitamins, especially B2 and B12. Research has it that egg yolks contain higher levels of vitamin B12 than egg whites. 

As stated above, this vitamin is found primarily in animal foods like seafood, meats, and milk.

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