Vitamin B12 is necessary in the body for the health of red blood cells, nerve cells and to produce the genetic material of DNA. According to the World's Healthiest Foods encyclopedia, sources of B12 are limited to animal sources. While there are some plant sources, such as kelp, algae and yeasts, the amount of B12 they contain is dependent upon their relationship to the soil or bacteria in the area in which they grow.
Seafood
There are several seafood sources of vitamin B12. Mollusks, clams, shrimp and scallops are all high in B12, with a 3-oz serving of cooked clams offering up to 84 mcg. According to the National Institutes of Health, the RDA (recommended daily allowance) for B12 is 2.4 mcg per day for adults, with slightly higher amounts for pregnant women. A serving of one of these seafoods will more than take care of the daily requirement of vitamin B12.
Fish
Along with seafood, other saltwater and freshwater fish are good sources of vitamin B12. From the ocean, salmon, haddock, snapper, halibut and tuna provide B12, with salmon providing 4.9 mcg per serving. Freshwater sources of vitamin B12 include both wild and farmed rainbow trout, with the wild rainbow trout containing a higher content of 5.4 mcg per 3-oz serving, compared to the farmed trout content of 4.2 mcg per serving. When selecting fish, try to select "wild" or "ocean caught," because, according to Dr. Sanjay Gupta in a report on CNN, farmed fish have a greater risk of containing antibiotics or bacteria.
Beef and Pork
Beef is an excellent meat source of vitamin B12, especially beef liver. If you are not a fan of liver, beef tenderloin or top sirloin are also good choices. To avoid consuming extra fat, cut all visible fat from the meat before cooking. Cured pork, in the form of lean ham, is also listed by the National Institutes of Health as a meat source of B12, although the amount it contains is very small compared to beef, with only .6 mcg in a 3-oz serving.
Poultry and Lamb
The amount of vitamin B12 in poultry and lamb is not as high as in beef, though it is worth mentioning. A serving of half of a skinless chicken breast contains .3 mcg, or 6 percent of the RDA, while lamb, according to the World's Healthiest Foods, contains 2.4 mcg in a 4-oz serving.
Dairy and Eggs
Dairy and eggs finish up the list of good food sources for vitamin B12. One cup of milk contains .9 mcg, which is 10 percent of the RDA. One cup of low-fat yogurt contains 1.38 mcg, 1 oz of pasteurized cheese contains .3 mcg, and one whole, boiled egg contains .6 mcg.
For vegetarians, cereals that are fortified with vitamin B12 are the best source.
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