Vitamin B12 is a water-soluble B-vitamin that plays a significant role in red blood cell production, DNA synthesis and brain function. According to the Office of Dietary Supplements, average healthy adults require 2.4mcg of vitamin B12 daily; pregnant and lactating women require slightly more. While numerous foods contain vitamin B12, particular foods contain richest amounts. For best results, consume vitamin B12-rich foods as part of an overall healthy, balanced diet.
Red Meat
In addition to supplying rich amounts of protein and minerals, such as iron, red meat supplies significant amounts of vitamin B12. One slice of braised beef liver supplies roughly 800 percent of most adults' daily recommended allowance of the nutrient, according to the Office of Dietary Supplements. Sirloin steak, ground beef and ham also provide notable amounts of vitamin B12. Common vitamin B-rich dishes based upon red meat include hamburgers, cheeseburgers, beef stroganoff, beef tacos and burritos, sloppy Joes, meatloaf and roast beef sandwiches. To maintain positive heart health, the American Heart Association suggests opting for leanest cuts of red meat, such as extra-lean ground beef, and trimming visible fat away. Grill or bake red meat rather than frying for additional fat-reducing benefits.
Fish and Seafood
Various fish also provide protein, healthy fats and significant amounts of vitamin B12. According to the Linus Pauling Institute at Oregon State University, one 3 oz. serving of steamed clams provides 84mcg, 3 oz. of steamed mussels provides 20.04mcg and 3 oz. of steamed crab supplies 8.8mcg of vitamin B12. Salmon, tuna, rockfish and haddock, while not providing nearly as much B12 as clams and mussels, provide all or most of the RDA of B12. In addition, salmon and tuna contain omega-3 fatty acids---healthy fats associated with positive heart health and reduced inflammation.
Fortified Milk, Yogurt and Cereals
Fortified dairy products, such as milk and yogurt, often provide significant amounts of vitamin B12. Since fortified foods and beverages vary in specific nutrient content, the American Dietetic Association suggests examining food packaging before purchasing a fortified product. Opt for low-fat dairy products most often to prevent excessive intake of saturated fat. Lactose-free and soy-based milk, yogurt and cheeses may offer similar nutrient benefits. If you adhere to a vegetarian lifestyle, consume a variety of fortified dairy products and/or cereals often to ensure that your diet meets your daily vitamin B12 needs.
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