Vitamin B12 has various functions within your body, such as helping turn the food you eat into energy, reports the National Institutes of Health. Some foods are naturally rich in vitamin B12, and incorporating them into your diet can help ensure you get adequate amounts of this nutrient. Men and women should get 2.4mcg of vitamin B12 every day, according to the U.S. Office of Dietary Supplements, while pregnant women should get 2.6mcg.
Chicken Eggs
The University of Maryland Medical Center recommends eggs as a good dietary source of vitamin B12. A single large egg provides 0.6mcg of vitamin B12, reports the U.S. Office of Dietary Supplements, which provides 10 percent of your daily value.
Poultry Meat
The National Institutes of Health's MedlinePlus highlights poultry meat as a source of vitamin B12. The Linus Pauling Institute at Oregon State University notes that a 3 oz. serving of roasted chicken or roasted turkey gives you 0.3mcg of vitamin B12.
Yogurt
You can eat yogurt alone as a snack, or combined with other healthy ingredients like cereal or berries. The Mayo Clinic suggests eating yogurt for vitamin B12. According to the U.S. Office of Dietary Supplements, a single cup of plain yogurt yields 1.4mcg of vitamin B12, or 25 percent of your daily value.
Liver
Eating liver is one of the best ways to get vitamin B12, according to the university of Maryland Medical Center. A single slice of braised liver gives you an impressive 48mcg of vitamin B12, which is eight times more than your daily value.
Shellfish
All kinds of shellfish have lots of vitamin B12, reports the National Institutes of Health. A 3 oz. serving of steamed clams provides 84mcg of vitamin B12, according to the Linus Pauling Institute. The same amount of crab gives you 8.8mcg, while mussels provide 20.4mcg.
Fish
MayoClinic.com suggests eating fish if you need more vitamin B12. Exact amounts of vitamin B12 contained within fish varies depending on the type of fish you're eating. A 3 oz. serving of wild trout has 5.4mcg of vitamin B12, according to the U.S. Office of Dietary Supplements, while farmed salmon has 4.2mcg, sockeye salmon has 4.9mcg and tuna has 1.0mcg.
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