10 Best Sources of Vitamin B12

vitamin b12

Vitamin B12 is one of the most important vitamins that your body needs for good health. It is a water-soluble vitamin that is readily available in various foods. It is also used to fortify cereals. It is because of its importance that it is used as prescription medication.

Vitamin B12 contains cobalt, a very important mineral compound that plays various important roles. Generally, your body needs vitamin B12 for the formation of red blood cells and proper function of the nervous system among others. Its presence in your body helps to prevent cardiovascular diseases, improves the function of your brain in addition to enhancing your cognitive ability. Furthermore, it is a good energy enhancer.

Your body needs a small supply of vitamin B12 on a daily basis. The following are the top 10 best sources of this important vitamin.

1. Clam

Clam is the general name for bivalve mollusks that live the floor of oceans. Edible clams are some of the best sources of vitamin B12.

Eating only 3 ounces of cooked clams provides your body with up to 84 mcg of vitamin B12. This is the highest amount of the vitamin that you can find in any food.

2. Liver

The liver is the other best source of vitamin B12. Eating 3 ounces of cooked liver provides your body with up to 70 mcg of the vitamin.

3. Breakfast Cereals

Breakfast cereals are perhaps the readily available best sources of vitamin B12. This is because they are fortified with the vitamin. You need to consider having cereals for breakfast every morning. A serving of breakfast cereal provides your body with 6 mcg of vitamin B12.

4. Trout

Trout is the other best source of vitamin B12. However, you need to focus on eating wild trout instead of farmed trout. Eating 3 ounces of wild trout provides your body with 5.4 mcg of the vitamin.

5. Salmon

This is another best source of vitamin B12. Eating 3 ounces of cooked salmon provides your body with up to 4.8 mcg of the vitamin.

6. Tuna

Tuna is another good fish rich in vitamin B12. You particularly need to eat cooked Tuna that has been canned in water. This will provide your body with up to 2.5 mcg of the vitamin.

7. Cheese

Eat only one sandwich of cheese to get up to 2.1 mcg of vitamin B12.

8. Haddock

Eating Haddock goes a long way to ensure that your body receives sufficient amount of vitamin B12. Eating 3 ounces of Haddock provides your body with up to 1.8 mcg of the vitamin.

9. Milk

Milk is another good source of this vital vitamin. Drinking a cup of low-fat milk provides your body with 1.2 mcg of the vitamin. You may also choose to eat yogurt instead. Eating 8 ounces of yogurt provides your body with up to 1.1 mcg of vitamin B12.

10. Eggs

Whole chicken eggs are the other best sources of vitamin B12. Eating only one whole boiled egg provides your body with p to 0.6 mcg of the vitamin.

Although there are other foods that contain vitamin B12, these 10 are the best foods. They do not only contain a high amount of the vitamin but contain other valuable nutrients as well. Note that teenagers and adults only need 2.4 mcg of the vitamin per day. While babies only need 0.4 mcg of the vitamin per day, children only need 1.8 mcg of the vitamin. It is recommended that pregnant women increase intake of vitamin B12 to 2.6 mcg per day.

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