Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the formation of red blood cells, neurological function, DNA synthesis, and overall cellular metabolism.
Clams, oysters, mussels, and other shellfish are excellent sources of vitamin B12. For example, a serving of clams can provide several times the recommended daily intake of B12.
Organ meats, particularly liver, are rich in vitamin B12. Beef liver, in particular, is one of the best sources of B12.
Fatty fish like salmon, trout, tuna, and mackerel are good sources of vitamin B12. Consuming these fish regularly can help meet your B12 requirements.
Beef, lamb, and other red meats are rich in vitamin B12. Opt for lean cuts to keep the saturated fat content in check.
Both the yolk and the white of eggs contain vitamin B12, making them a convenient and versatile source of this nutrient.
Milk, yogurt, and cheese are good sources of vitamin B12, especially for individuals who consume animal products.
Many breakfast cereals, plant-based milk alternatives (like soy milk or almond milk), and nutritional yeast are fortified with vitamin B12, making them suitable options for vegetarians and vegans.
Poultry, such as chicken and turkey, contains moderate amounts of vitamin B12. Including chicken in your diet can contribute to your B12 intake.
Lobster, crab, and shrimp also contain significant amounts of vitamin B12, making them excellent choices for seafood lovers.
Nutritional yeast fortified with vitamin B12 is a popular ingredient in vegan cooking and provides a plant-based source of this nutrient.