10 Foods High in Vitamin b12 (Cobalamin)

Vitamin b 12 is also called cobalamin. Vitamin B 12 is an essential vitamin and the body can’t prepare it on its own.

Vitamin B 12 is a water-soluble vitamin and plays important roles in cell metabolism, cell formation, formation of DNA, and nerve function.

Vitamin B 12 plays an essential role in physical and mental health. So taking an adequate amount of it is indispensable for everyone.

Foods high in Vitamin B12 include meat, dairy products, eggs, poultry, and fish. So vegetarians and vegans are more prone to Vitamin B 12 deficiency. Therefore vegetarians should take oral supplements of vitamin B 12 to avoid vitamin B 12 deficiencies.

There is no need for vitamin B 12 supplements who are consuming an adequate amount of food rich in vitamin B12.

Vitamin B 12 supplements are available in various forms like injections, tablets, oral drops, and nasal sprays. These supplements are prescribed to treat vitamin B 12 deficiencies.

Generally, vitamin B 12 deficiency is very rare because the liver store vitamin B 12 for several years.

People who are vegetarians or have digestive problems which disturb the absorption of food from the digestive tract are susceptible to developing vitamin B 12 deficiencies.

The recommended daily amount of RDA of vitamin B 12 is 2.4 micrograms.

If you are young and taking proper food rich in vitamin B 12 then there is no need to struggle for vitamin B 12 supplements but if you are

• Vegetarian
• Have pernicious anemia
• Pregnant
• Have digestive disorders

Then you should struggle with vitamin B 12 supplementations.

Vitamin B 12 supplementations are synthetic and the body can’t absorb it well. So According to Food and drug administration FDA, along with vitamin B 12 supplementation food high in vitamin B 2 should be taken daily.

Daily Recommended intake of Vitamin b12

The food and Nutrition Board at the Institute of Medicine has developed Dietary Reference intakes (DRIs) for normal individuals. DRIs are a general term that is used as a reference for the daily intake of nutrients.

Recommended daily allowance for vitamin B 12 is below in the table

In this article, we will discuss 10 food high in vitamin B12.

Foods High in Vitamin b12

1. Clams

Clams are small fish that are packed with nutrients. These are rich sources of proteins and have a high content of vitamin B12.

20 small clams fish contain 7000% of the DV.

Along with vitamin B12 clams are good sources of antioxidants. It is a good source of iron. 100 grams of clams have 200% of DV of iron.

100 grams of Clams Canned broth provide 113-588% of the DV for vitamin B 12.

2. Sardines

150 grams (1 cup) of sardines provides 554% of the DV for vitamin B 12.

Sardines are small boney fishes found in salty water. They are usually sold in canned but you can also buy them fresh.

It is a rich source of different kinds of nutrients and is very famous in the market because of its delicious nature. They are a rich source of omega-3 fatty acids and have several health benefits like reducing heart diseases and reduce inflammation.

3. Liver and kidneys

The liver and kidneys of lamb are good sources of vitamin B12.

Lamb’s liver has a high concentration of vitamin B12 as compared to beef or veal liver. The latter two still contain 3000% of the DV for vitamin B12 per 100 grams.

100 grams of lamb liver provide 3571% of the DV for vitamin B12.

100 grams of lamb kidneys provide 3000% of the DV for vitamin B12. They are also a good source of selenium, iron, copper, etc.

4. Beef

Beef is a rich source of vitamin B12. Beef is not only a rich source of vitamin B12 but it is also a good source of vitamins B2, B3, and B6.

190 grams of grilled beef provides 467% of the DV for vitamin B12.  The same amount of grilled beef contains a sufficient amount of vitamins B2, B3, and B6.

The same amount of grilled beef provides more than 100% of the DV for zinc and selenium.

Beef with low content of fat has a high concentration of vitamin B12.

In short 100 grams of beef provides 5.9 mcg of vitamin B12, which is 245% of the DV for vitamin B12.

5. Tuna

Tuna fish is not only a good source of vitamin B12 but it is a rich source of vitamins, proteins, and minerals.

100 grams of cooked Tuna provides 453% of the DV for Vitamin B12.

The concentration of vitamin B12 is greater in the muscles beneath the skin.

The same amount of Tuna contains high content of phosphorus, protein, selenium, and vitamin A and B3.

164 grams of canned Tuna contains 115% of the DV for vitamin B12.

100 grams of cooked tuna provides 10.9 mcg of vitamin B12. That is 453% of the DV.

6. Trout

All freshwater species are considered to be good sources of B vitamins, healthy fats, and proteins.

Rainbow trout is the healthiest fish and is considered a good source of vitamin B12.

100 grams of trout fillet provides about 312% of the DV for vitamin B12 and 1.171 mg of omega-3 fatty acids.

Experts recommend that the Daily recommended allowance for omega-3 fatty acids should 250-500 mg.

Trout is good for minerals like manganese, selenium, and phosphorus.

100 grams of trout contains 7.5 mcg of vitamin B12. That is 312% of the DV for Vitamin B12.

7. Salmon

Salmon is famous for its highest concentration of omega-3 fatty acids. Along with it, it is enlisted in food rich in vitamin B12.

178 grams half fillet of cooked salmon provides 208% of the DV for vitamin B12.

The same serving size offers 40 grams of proteins.

8. Fortified yeast

Fortified yeast is a good source of vitamin B12 for vegans and vegetarians.

Mushrooms are a good source of different types of nutrients and are available worldwide. Yeast is commonly fortified and making it a good source of vitamin B12.

Generally, vitamin B12 is not found in yeast but it is fortified and making it friendly for vegans.

15 grams (two tablespoons) of nutritional yeast provides 733% of the DV for vitamin B12.

Studies revealed that nutritional yeast dramatically reduced the deficiency of vitamin B12 in vegans when it was added to the diet of raw food vegans.

In short two tablespoons of nutritional yeast contains 17.6 mcg of vitamin B12. That is 733% of the DV for vitamin B12.

9. Milk and dairy products

As we know that milk and dairy products like cheese and yogurt are good sources of vitamins, minerals, and proteins.

The content of vitamin B12 in milk and dairy products is high.

240 ml (one cup) of milk provides 46% of the DV for vitamin B12.

One large slice (22 grams) of Swiss cheese contains 28% of the DV for vitamin B12.

Furthermore, yogurt is a decent source of vitamin B12 and has various health benefits. Yogurt can reduce the deficiency of vitamin B12 in deficit people.

5000 people study proved that dairy products and milk dramatically increased the level of vitamin B12 more than fish.

Studies have shown that the body rapidly absorbs vitamin B12 when it is originated from milk and dairy products than the vitamin B12 in fish, beef, or eggs.

10. Eggs

Eggs are not only a natural source of proteins but it has plenty of B vitamins especially B2 and B12.

100 grams (two large eggs) of eggs provide 46% of the DV for vitamin B12 and 39% of the DV for vitamin B2.

Scientific studies have shown that the content of vitamin B12 is greater in egg yolks than the white. Moreover, egg vitamin B12 absorb rapidly, therefore it is recommended to eat egg yolks instead of their whites.

Fortunately, Eggs are a good source of vitamin D. two large eggs provide 11% of the DV for vitamin D. So eggs can compensate the deficiency of vitamin B12 and vitamin D.

In short 100 grams (two large eggs) of eggs contain 1.1 mcg of vitamin B12. That is 46% of the DV.

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