Also known as cobalamin, Vitamin B12 plays a vital role in many processes throughout the body. This essential vitamin is found in many fish, meats, and dairy products. Include many Vitamin B12 rich foods in your diet in order to make sure your body stays strong and healthy.
Several varieties of fish and other seafood are an excellent source of many vitamins and minerals. Mackerel is a great example: one fillet (a serving size that measures 88 grams) provides 16.72 micrograms of Vitamin B12. That’s more than enough to reach the daily recommended value for the average adult.
Serving Size (1 fillet, 88 grams), 16.72 micrograms of Vitamin B12 (279% DV), 231 calories.
When enjoying a sandwich for lunch or as an after-work snack, add a slice of tasty Swiss cheese for an unexpected boost in several essential vitamins and minerals. Swiss cheese is a great source of calcium and Vitamin D. It also houses a moderate amount of Vitamin B12. One slice contains about 16% of the daily recommended value.
Serving Size (1 slice, or 1 ounce), 0.94 micrograms of Vitamin B12 (16% DV), 106 calories.
For a quick and healthy salad option, sprinkle some crumbled feta cheese over a dark green leafy salad with berries. One cup of crumbled feta provides 42% of the daily recommended value of Vitamin B12, and the fruits and veggies will provide your body with many other healthful minerals and antioxidants.
Serving Size (1 cup, crumbled), 2.54 micrograms of Vitamin B12 (42% DV), 396 calories.
Goose Liver Pate
Goose liver pate (also commonly referred to as the French pâté de Fois Gras) is a spread that includes a mixture of ground meat along with any of several base ingredients. Goose liver pate is rich in several vitamins, especially Vitamin B12. One tablespoon of goose liver pate contains an impressive 20% of the daily recommended value.
Serving Size (1 tablespoon), 1.22 micrograms of Vitamin B12 (20% DV), 60 calories.
A serving size of three ounces of lean cured ham provides your body with just over a half of one microgram of Vitamin B12, or about 9% of the daily recommended value for the average adult. Like many meats, cured ham tends to be high in calories, so enjoy it in moderation as part of a healthy and balanced diet overall.
Serving Size (3 ounces), 0.55 micrograms of Vitamin B12 (9% DV), 123 calories.
One can of sardines packed in oil (totaling 3.75 ounces) contains 8.22 micrograms of Vitamin B12. That’s more than enough to reach the daily recommended value. Sardines, like many varieties of fish, are also a good source of healthy omega-3 fats and bone nutrients such as calcium and Vitamin D.
Serving Size (3.75 ounces), 8.22 micrograms of Vitamin B12 (137% DV), 191 calories.
Emu steaks are lean—nearly as lean as venison. A three-ounce portion of emu steak provides almost eight micrograms of Vitamin B12, or 133% of the daily recommended value. They also provide your body with protein, amino acids, and niacin. And because they’re so lean, emu steaks are relatively low in fat.
Serving Size (3 ounces), 7.96 micrograms of Vitamin B12 (133% DV), 131 calories.
Ocean creatures are typically a great source of many vitamins and minerals, and clams are no different. Clam are filled with chromium (essential in regulating cholesterol levels), iron (a mineral that lets your body produce hemoglobin), and B vitamins. A single three-ounce serving of clams loads your body with Vitamin B12, giving you more than your fair share for the day.
Serving Size (3 ounces), 84.06 micrograms of Vitamin B12 (1401% DV), 126 calories.
By adding a small amount of mozzarella cheese to your sandwich or salad, you’ll be contributing protein, calcium, and Vitamins A, D, E, and B12 to your diet. One slice of mozzarella cheese, or a serving size of one ounce, contributes 0.65 micrograms of Vitamin B12. That’s equal to about 11% of the daily value.
Serving Size (1 slice, 1 ounce), 0.65 micrograms of Vitamin B12 (11% DV), 85 calories.
Whether you enjoy eating your eggs boiled, poached, scrambled, or fried, your body will enjoy absorbing the various vitamins and minerals housed inside the egg’s white and yolk. Eggs provide your body with riboflavin, folate, Vitamin D, protein, and Vitamin B12, all of which are essential in a healthy working body.
Serving Size (1 large), 0.56 micrograms of Vitamin B12 (9% DV), 78 calories.
After enjoying a turkey dinner at Thanksgiving, many people opt to keep the turkey giblets (including the liver) for use with other foods. The liver, in particular, is a great addition to stuffing or gravy. It brings a unique taste, along with several essential vitamins and minerals. A 100-gram liver provides over 800% of the recommended daily value of Vitamin B12, along with well over 1000% of the recommended daily value of Vitamin A.
Serving Size (100 grams), 49.4 micrograms of Vitamin B12 (823% DV), 228 calories.
Many people make the switch from whole or skim milk to soymilk once they learn of the many health benefits it can provide. Fortified soymilk is even better, as it brings added vitamins and minerals into your diet. One serving (100 grams) of fortified soymilk brings 19% of the daily recommended amount of B12. It’s also high in essential Vitamins A and D.
Serving Size (100 grams), 1.11 micrograms of Vitamin B12 (19% DV), 33 calories.
Like many varieties of fish, salmon is high in healthy omega-3 fats, selenium, Vitamin D, and Vitamin B12. If you’re concerned about getting enough Vitamin B12, salmon is a healthful addition to your diet. A serving size of 100 grams contains over 300% of the amount of Vitamin B12 the average person must consume per day.
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