Vitamin B12 is an essential water-soluble vitamin found in dairy, meats, fish and shell fish. B12 helps the body maintain healthy nerves and red blood cells and is required to process folic acid. Additionally, it's very common for individuals to obtain B12 in a complex formula to help promote energy metabolism. According to MayoClinic.com, our bodies store B12 for several years, therefore a deficiency in the vitamin is quite uncommon. While additional vitamin B12 supplementation offers many benefits, including B12-rich foods in your diet is always a healthier option.
Meat
All meats contain varied levels of B12. Some of your more common meats that carry a high level of vitamin B12 include liver and beef with a daily value of 48 mcg, though the value is greatly dependent upon the portion size. In addition, top sirloin, chicken and ham provide a useful amount of this essential vitamin. Non-meat eaters, such as vegans and vegetarians, can receive vitamin B12 from meat substitutes, such as soy and tofu.
Shellfish and Fish
Clams contain the highest supply of vitamin B12 with a daily value of 34 mcg; 3 oz. of clams contain 84 mcg. You can also find a sufficient amount of B12 in rainbow trout, salmon, haddock, tuna, scallops and shrimp.
Dairy and Eggs
Dairy products such as yogurt, milk and eggs contain a minimal amount of B12. According to MayoClinic.com, eating one chicken breast with a hard-boiled egg and a cup of plain low-fat yogurt will complete the recommended daily value. In addition, egg white substitutes and milk substitutes--rice, soy and almond milk--provide a source of vitamin B12. The daily recommended dose of B12 for adults is 0.0015 mg and supplemental B12 should not exceed 2 mg a day, according to the Food Standards Agency.
Cereals
Most fortified cereals with the addition of milk will supply your body with its daily recommended dose of B12. Incorporate cereals that are high in fiber such as bran, oats, whole wheat, rice and corn into your diet or breakfast routine each day. In addition, there are a few choices of nutritional yeast that are considered healthy vegan alternatives for ensuring you get your daily supply of vitamin B12.
