Vitamin B12, also known as cobalamine, is a water-soluble vitamin. Your body is not able to store a water-soluble vitamin, so you must replenish the vitamin with food. Vitamin B12 helps your body's nerve cells function properly as well as having a role in your body's DNA and RNA production, according to the University of Maryland Medical Center. Learn which foods to eat to regularly replenish your body's requirement for this important vitamin.
Fish
If you like fish, you will find it fairly easy to get your recommended dietary allowance of 2.4 mcg a day of vitamin B12. The Linus Pauling Institute at Oregon State University says that 3 oz. of steamed clams, mussels or crab provide 84 mcg, 20.4 mcg and 8.8 mcg of vitamin B12 respectively. Baked salmon and rockfish give you 2.4 mcg and 1.0 mcg of B12. Avoid fried clams and fish to keep your fat intake at appropriate levels while enjoying the dietary benefits of fish.
Dairy and Eggs
One whole egg gives you .75 mcg of your recommended 2.4 mcg of vitamin B12, according to the United States Department of Agriculture Nutrient Database. One cup of 2-percent milk contains 1.29 mcg and 1 cup of skim-milk yogurt contains 1.38 mcg. Eat a variety of cheeses, drink milk and include the occasional egg in your diet. Greek yogurt gives you calcium, vitamin B12 and protein. Regular cheeses can be high in both calories and unhealthy saturated fat. Keep your heart healthy by eating these in moderation and choosing lower-fat alternatives when possible.
Meat
Beef, pork and poultry are all sources of vitamin B12, according to the National Institutes of Health. If you are concerned with your cholesterol levels, choose lower in saturated fat meats such as skinless turkey and chicken. One cup of boiled chicken has more than four times your daily requirement of vitamin B12 and 3 oz. of 75 percent lean ground beef contains about a day's requirement, according to the USDA National Nutrient Database.
Fortified Grains
Vitamin B12 does not occur naturally in grain products, but many cereals, grains and breads are fortified with vitamin B12. If you are a vegetarian, eating fortified grains and cereals is a good way to meet your vitamin B12 requirement. Read the food labels to find which breads have the highest levels of vitamin B12. The USDA National Nutrient Database lists several bran and whole-grain cereals that are fortified with more than 5.5 mcg of B12. Even if you are not a vegetarian, whole grains are part of a healthy diet. Eat cereals or enriched oatmeal for breakfast or dry as a snack.
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