As part of the vitamin B complex, Vitamin B12, a water-soluble vitamin,comprising of metal cobalt is also referred to as cobalamin. This dense vitamin, produced only by microorganisms, is required to promote a healthy nervous system and effective function of the red blood cells.
Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. The best sources of Vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12 check the Nutrition Facts on the food label. The following table shows you which foods are sources of vitamin B12.
Best Foods Highest In Vitamin B12
Clams
Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 milligrams of iron and 126 calories.
Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also atop source of potassium and Vitamin B12.
Seafood
Profuse in vitamin B12 seafood, especially shellfish provide high doses of iron, copper and zinc. 100 grams of Mussels offer 600% of the required daily value while oysters rich in amino acid, known as Tyrosine, protein, selenium and zinc with low levels of glycemic index and fat, includes numerous heart healthy substances, especially inside the shells.Oysters act as excellent stress busters and substitutes to fatty fish. Due to their high levels of antioxidants, they prevent anaemia and promote a healthy glowing skin. Clams too an excellent food source of B12 Vitamins rich in iron and potassium. Heart friendly shrimps loaded with selenium, low calories and fat contain excellent antiaging properties and help prevent cancer.
Another source of vitamin B12, 100 grams of lobsters offers 67% of the required daily allowance. 100 grams of Crab meets 192% of required daily allowance. A 100-gram serving of Whitefish eggs meeting 940% of the required daily allowance provides the maximum quantity of B12 Vitamin along with 100 grams of caviar, offering, 333% of the required daily allowance.Loaded with omega3 fats and protein with low calories and fat, fish is another food source rich in B12 vitamins. Mackerel supply the highest amounts while 100 grams per serving of Salmon meets 302% of the daily-required allowance. With antioxidant substances, they prevent aging, and are extremely heart friendly averting hypertension, stroke, insomnia and arrhythmias.
Other varieties of fish like cod, trout, herring and sardines contain high amounts of b12 vitamins. A regular dish of the Japanese and Mediterranean cuisine, octopus high in cobalamin, offers 100 grams of cooked octopus offering 600% of the daily-required value.
Fortified Foods
Lacto-ovo and lacto-vegetarians can help elevate their B12 vitamin intake by consuming vegetarian foods that have been fortified with vitamin B12. A number of vegetarian and vegan foods, such as breakfast cereals, soy milk and yeast extracts, are available that contain vitamin B12, according to the Vegetarian Society. Combining fortified food products with natural vitamin B12 food sources, such as consuming fortified cereal with dairy milk or fortified soy milk, can help vegetarians get the right amount of vitamin B12. Vegetarians should monitor their dietary intake on a regular basis to ensure they consume appropriate amounts of the nutrients necessary to keep the body functioning normally. If vegetarians do not receive enough vitamin B12 from their diet, they may be at risk of developing vitamin B12 deficiency, which can lead to anemia or dementia. In such cases, a doctor may recommend daily treatment with a vitamin B12 supplement.
Red Meat
Most livers of pork, beef, chicken, sausage, lamb and goose contain high levels of vitamin B12. The surplus amount of B12 in the body is stored in various body tissues, the kidney and liver, which is utilised when there is a scarcity. A nutrient dense food, liver improves cognitive function and performance.
Calf liver though packed with fats helps increase the body’s resistance, promotes healthy vision and boosts vitality. Veal packed with high iron content helps prevent anaemia. High in iron, zinc and protein 100 grams of beef complete with vitamin B12, provides 103% of the required daily allowance. 100 grams of the lean cuts of lamb laden with zinc and high levels of protein, filled with excessive cholesterol levels meet 62% of the required daily allowance.
Poultry And Eggs
Turkey packed with certain nutrients and low levels of fat, consumed without the skin maintains healthy cholesterol levels prevents cardiovascular disease and cancer. A cup of turkey and chicken (giblets) provides 48.21 micrograms of B12 vitamin and 13.9 microgram respectively.
Nevertheless, chicken offers less amounts of cobalamin compared to red meat and fish. Since both turkey and chicken have high levels of cholesterol, it is advisable to take them without the skin. Egg yolks laden with protein, amino acids, lutein and choline are rich in vitamin B12 offering 33% of the daily-required allowance. Apart from being heart friendly they promote vision health, help maintain healthy nervous system and reduce fat.
Dairy
Another healthy food source of Vitamin B12 are dairy products, the best alternative for vegetarians who are not meat eaters. Lack of B12 vitamins lead to a number of health problems therefore it is vital for vegans to get sufficient doses of the vitamin from milk and milk products.
Dairy products profuse with a form of B 12 vitamins called cyanocobalamin facilitate easy absorption of the vitamin in the body. Packed with healthy nutrients, a cup of milk includes 1.3 micrograms of vitamin B-12, followed by a cup of skimmed milk with 1.2 microgram, which amounts to 20% of the required daily allowance. Varieties of cheese like Feta, Mozzarella, Parmesan, cottage, and Swiss along with yoghurts too make excellent sources of cobalamin.
