Foods That Are Very High in Vitamin B12

sushi with fish

Vitamin B12 is one of the essential nutrients for the human body. It is the largest and most complex vitamin of the eight B vitamins; it is extremely necessary for blood formation, cell division and maintaining a healthy nervous system in the body. Sadly, our body is not able to create vitamin B12 on its own.

Thus, we need to get it from diet or supplements as the slightest deficiency of it can lead to fatigue, anaemia, mania, depression, etc. Therefore, it’s imperative to have an ample amount of vitamin B12 in our body. Find out which foods are very high in vitamin B12 and are helpful for your health.

Clams

Credit: CC / H. Alexander Talbot

Clams are small, chewy shellfish, you can consume it raw on the half shell, baked or cooked. This mollusc is packed with nutrients and contains very high concentrations of vitamin B12, 3 ounces of clams contain 94.1 ug of Vitamin B12. Clams are also rich in zinc, copper, phosphorus, and iron.

Cereals

Cereals contain around 6.0 ug of vitamin B12 per cup. They’re a perfect and healthy add-on to your morning meals. Do not choose those cereals which contain added sugar, choose cereals that are made up of whole grains.

Salmon

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Salmon is well-known for having one of the highest concentrations of omega-3 fatty acids and amino acids. Surprisingly, it is also an excellent source of vitamin B12; a half fillet contains 9.0 ug of B12.

Cheese

Cheese contains a good source of vitamin B12 along with calcium and protein. Among all kinds of cheeses, Swiss cheese contains the highest amount of vitamin B12. 30 grams of Swiss cheese can provide about 16% of the B12.

Eggs

Credit: CC / Cajsa Lilliehook

Eggs are another wealthy source of vitamin B12 and proteins. Consuming two large eggs (100 grams) can give you 22% of Vitamin B12 and 28% of vitamin B2. The yellow part of egg supplies a higher amount of vitamins than egg whites; thus it is recommended to have whole egg, not just the white portion.

Milk and milk products

Milk and milk products are the readily available source of Vitamin B12. You can get 18% of vitamin B12 from one cup of milk, whereas 100 grams of reduced fat milk yoghurt can provide 0.46 ug of Vitamin B12.

Meat

Credit: Flickr/ Peter Van den Bossche

Get a sufficient amount of vitamin B12 from Mutton and chicken. Mutton provides 15.7 ug of Vitamin B12 per ounce to the body while chicken offers 13.7 ug of B12 per cup. They are also rich in proteins.

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