B12
Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known.
The foods containing vitamin B12 are primarily animal meat, fish, eggs, and dairy. Vitamin B12 is a water-soluble vitamin with many essential functions in your body.Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may need to take supplements.
B12 is necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining typical brain function. The Reference Daily Intake (RDI) is about 2.4 micrograms (mcg) .
Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it. (Intrinsic factor is a glycoprotein produced by the parietal cells of the stomach. It is necessary for the absorption of vitamin B12 later on in the distal ileum of the small intestine).
Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use.
Your body can’t make vitamin B12, so you must get it from your diet or supplements.
A slight deficiency of vit B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. Vit B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are available.. 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.
Your body can’t make vitamin B12, so you must get it from your diet or supplements. Here are 10 foods rich in vitamin B12 to consider adding to your diet.
#1: Shellfish (Cooked Clams)
Vitamin B12 in 100g | 3oz Serving (85g) | Per 20 small clams (190g) |
98.9μg (1648% DV) | 84.1μg (1401% DV) | 187.9μg (3132% DV) |
Other Shellfish High in Vitamin B12 (%DV per 3oz serving cooked): Oysters (408%), and Mussels (340%). .
#2: Liver (Beef)
Vitamin B12 in 100g | 3oz Serving (85g) | Per Slice (81g) |
83.1μg (1386% DV) | 70.7μg (1178% DV) | 67.3μg (1122% DV) |
Other Liver Products High in Vit B12 (%DV per 3oz serve): Liverwurst Sausage (189%), & Chicken Liver Paté (114%).
#3: Fish (Mackerel)
Vitamin B12 in 100g | 3oz Serving (85g) | Per Fillet (88g) |
19.0μg (317% DV) | 16.2μg (269% DV) | 16.7μg (279% DV) |
Other Fish High in Vitamin B12 (%DV per 3oz serving cooked): Smoked Salmon (257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%)..
#4: Crustaceans (Crab)
Vitamin B12 in 100g | 3oz Serving (85g) | Per Leg (134g) |
11.5μg (192% DV) | 9.8μg (163% DV) | 15.4μg (257% DV) |
Other Crustaceans High in Vit B12 (%DV per 3oz serving cooked): Crayfish (44%), Shrimp (24%) & Lobster (20%).
#5: Fortified Soy Products (Silken Tofu)
Vitamin B12 in 100g | 3oz Serving (85g) | Per 1/5 package (91g) |
2.4μg (40% DV) | 2.0μg (34% DV) | 2.2μg (37% DV) |
Light Plain Soymilk contains (50% DV) of Vitamin B12 per cup.
#6: Fortified Cereals (All Bran)
Vitamin B12 in 100g | Per Cup (90g) | Per Serving(1/3 Cup – 30g) |
20.0μg (333% DV) | 18.0μg (300% DV) | 6.0μg (100% DV) |
#7: Red Meat (Beef)
Vitamin B12 in 100g | 3oz Serving (85g) | Per Medallion (34g) |
6.0μg (100% DV) | 5.1μg (85% DV) | 2.0μg (34% DV) |
Lamb is also High in Vitamin B12 with (45% DV) per 3oz serving cooked.
#8: Low Fat Dairy (Skim Milk)
Vitamin B12 in 100g | Per Cup (245g) | Per Quart (980g) |
0.5μg (8% DV) | 1.2μg (21% DV) | 4.9μg (82% DV) |
Other Dairy Foods High in Vitamin B12 (%DV per cup): Nonfat Yogurt (25%), Reduced Fat Milk (22%), Whole Milk (18%), and Full Fat Yogurt (15%).
#9: Cheese (Swiss)
Vitamin B12 in 100g | 1oz Serving (28g) | Per Cup Shredded (108g) |
3.3μg (56% DV) | 0.9μg (16% DV) | 3.6μg (60% DV) |
Other Cheeses High in Vitamin B12 (%DV per 1 oz serving): Reduced Fat Mozzarella, Parmesan and Gietost (11%), Tilsit (10%) and Feta (8%).
#10: Eggs (Chicken’s)
Vitamin B12 in 100g (Yolk) | Per Yolk (17g) | Per Whole Egg (50g) |
2.0μg (33% DV) | 0.3μg (6% DV) | 0.36μg (6% DV) |
Other Eggs High in Vitamin B12 (%DV per whole egg, raw): Goose (122%), Duck (63%), Turkey (22%), and Quail (2%).
https://www.healthline.com/nutrition/vitamin-b12-foods
https://en.wikipedia.org/wiki/Intrinsic_factor
https://journals.sagepub.com/doi/abs/10.3181/0703-MR-67
https://www.mdpi.com/2072-6643/6/5/1861
https://www.tandfonline.com/doi/abs/10.1080/10408398.2022.2053057