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Foods That Are Rich In Vitamin B12

In order to maintain healthy nerves and red blood cells, vitamin B12 is a critical component. It also aids in the production of DNA, the genetic material found in every cell. Vitamin B12 is important for growth, cell reproduction, blood formation, and protein and tissue synthesis. It also helps prevent megaloblastic anemia, a type of anemia characterized by large, abnormal red blood cells.

Benefits of eating Vitamin B12 rich food:

  1. Helps in the production of energy: Vitamin B12 is involved in the release of energy from fats and carbohydrates. It also helps the body to metabolize protein.
  2. Supports the nervous system: Vitamin B12 is essential for the proper function of the nervous system. It helps maintain the myelin sheath, a fatty covering that protects nerve cells.
  3. Promotes healthy skin and hair: Vitamin B12 helps to keep skin and hair healthy. It also helps to prevent premature graying of hair.
  4. Enhances immunity: Vitamin B12 helps boost the immune system and protect the body against infections.
  5. Reduces risk of cancer: Vitamin B12 may help protect against certain types of cancer, such as breast and colon cancer.
Sources of Vitamin B12:

Vitamin B12 can be found in various foods, including meat, poultry, shellfish, eggs, and dairy products. However, some people may not get enough vitamin B12 from their diet and may need to take a best vitamin B12 supplement. Here are some foods that are rich in vitamin B12.

  1. Fortified breakfast cereals: Many breakfast kinds of cereal are fortified with vitamins and minerals, including vitamin B12. Just check the nutrition label to see how much B12 is in a serving.
  1. Red meat: Beef, pork, and lamb are all excellent sources of vitamin B12. Three ounces of cooked ground beef contains about 1.5 micrograms of vitamin B12.
  1. Poultry: Besides being a great source of protein, chicken and turkey also contain vitamin B12. One three-ounce serving (cooked) can provide up 0-5 micrograms!
  1. Fish: Fish is a great source of vitamin B12. Salmon, tuna, and haddock are all especially high in this vitamin. So salmon is a great way to get your daily dose of B-12. One three-ounce serving has about 2 and 5/10th micrograms, which will help keep you feeling healthy!
  1. Dairy products: Dairy products are another excellent source of vitamin B12. Milk, cheese, and yogurt all contain this vitamin. One cup of milk contains about 1 microgram of vitamin B12.
  1. Eggs: Eggs are another good source of vitamin B12. One large egg contains about 0.6 micrograms of this vitamin.
  1. Fortified plant-based milk: You can get your vitamin B12 from fortified plant-based milk if you don't eat dairy products. Almond milk, soy milk, and rice milk are all available with added vitamin B12.
  1. Fortified tofu: Tofu is a great source of protein for vegetarians and vegans. It can also be a good source of vitamin B12 if it's fortified. Look for brands that add vitamin B12 to their tofu during processing.
  1. Nutritional yeast: Nutritional yeast is a type of yeast that's often used as a food supplement. It's rich in vitamins and minerals, including vitamin B12. Just one tablespoon of nutritional yeast contains about 2.4 micrograms of vitamin B12.
  1. Clams: Clams are a great source of vitamin B12, which can be found in their shells. A three-ounce serving contains about 84 micrograms!
  1. Crab: Crab is a type of seafood that can be high in vitamin B12. The three ounces (90 grams) of cooked meat contains about 6-and five micrograms for those looking to maximize their intake!
  1. Lobster: Lobster is not just luxurious seafood but also provides an excellent source of vitamin B12. Three ounces (or 90 grams) of cooked lobster contains about 3-4 micrograms of this important nutrient which can help promote strong muscles and red blood cells in your body!
  1. Fortified cereal bars: The cereals you love to eat on the go might not be so great for your health. Some brands contain a healthy supplement called B12, which is found in many different foods and can help boost energy levels when taken with meals every day!
  1. Fortified energy bars: The main ingredient in most energy bars is usually some form of carbohydrates, like glucose or fructose. In addition, vitamin B12 will be added as an inactive supplement that's only needed when intake isn't enough for your body's needs; you can enjoy these snacks without worrying about having low levels!
  1. Fortified nutritional drinks: Nutritional drinks are a great way to get your vitamins and minerals, including vitamin B12. Some drink brands will add the extra boost during processing so look out for these!

There are a few different types of vitamin B12 supplements available, including:

  • Cyanocobalamin: This is the most common form of vitamin B12 supplement. It's available in both injectable and pill forms.
  • Methylcobalamin: This form of vitamin B12 is usually found in energy drinks and shots.
  • Hydroxocobalamin: This form of vitamin B12 is often used to treat vitamin B12 deficiency. It's available in injectable form.

Pernicious anemia is a condition that can lead to vitamin B12 deficiency. People with pernicious anemia don't have enough intrinsic factor, a protein needed for the body to absorb vitamin B12. Pernicious anemia is treated with vitamin B12 injections.

Doctor's Tip:

“Vitamin B12 is found naturally in a wide variety of animal foods like fish, meat, poultry, eggs, milk, and other dairy products, plus fortified foods like breakfast cereals, nutritional yeast, and some plant-based milk such as almond milk or soy,” says Joy Bauer, MS, RDN


It is clear that Vitamin B12 is an important vitamin for the body and helps to keep us healthy. Foods rich in Vitamin B12 include beef, liver, lamb, cheese, eggs, and fish. So, if you are looking to increase your nutrient intake, try incorporating some of these foods into your diet or consider consuming Vitamin B12 Supplement.