Vitamin B12 is an essential nutrient found in some red meats, fish, dairy and other fortified foods. The nutrition department at Colorado State University Extension explains that B12 is among a group of vitamins, known as B-complex, that cannot be stored in the body and must be replenished each day. Vitamin B12 helps the body get energy from food. You also need B12 for healthy red blood cells and neurological function.
Liver
The Office of Dietary Supplements indicates that braised beef liver has the most vitamin B12 for your money. Per serving, there are 48mcg and 800 percent of the recommended daily value, RDA, of B12 in beef liver. In addition to being a B12 powerhouse, braised beef liver is low in sodium and a good source of iron, zinc and protein.
Clams
Clams are also among the top foods containing the most B12. And for those who will only eat these mollusks in a soup or on the shell, they are in luck because no matter how they're served, the B12 content stays the same at 84.1 international units, or IU, and 570 percent RDA in a 3 oz. serving, according to the Daily Green.
Salmon
Salmon, a heart-healthy food that's low in sodium and high in omega-3 fatty acids, also happens to be a great source of B12. Three oz. of cooked sockeye contains 3.9mcg and 80 percent of your RDA of vitamin B12.
Cereal
Whole grain fortified cereals are not just a great source of vitamin B12 but they're low in saturated fat and cholesterol. At ¾-cup per serving, General Mills Raisin Bran has 1.5mcg and 25 percent RDA of B12. One cup of Kellogg's Special K has 6mcg and 101 percent RDA of B12. When buying cereal to get your vitamin B12, be sure it says "enriched" on the box.
Trout
In one 3 oz. serving of trout you'll find 4.2mcg and 50 percent RDA of B12. The Environmental Defense Fund reports that since most of the trout bought in America is farmed, it is labeled "Eco-Best." Trout is also low in sodium and a good source of protein.
Milk
If you're a picky eater and don't care for the foods here, consider fortified milk. One cup of milk has 0.9mcg and has a 15 percent RDA of B12. Milk also contains the full range of B-complex vitamins and helps your body use carbs, protein and fat.
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