Vitamin B12 is a water soluble vitamin essential in the production of DNA and the maintenance of nerve cells and red blood cells. It is bound to protein in food and released during digestion. The recommended dietary allowance of vitamin B12 for both males and females over 14 years old is 2.4 micrograms (mcg). Certain foods are a good source of vitamin B12.
Red Meat
Animal products, particularly red meat, contain high amounts of vitamin B12. Vitamin B12 cannot be synthesized by an animal or plant. Rather, the content of the vitamin in a food is dependent on the organism's ability to store it. By their very nature, animals store more of the vitamin than plants and, therefore, are a better source. An excellent source is calf's liver. According to the Office of Dietary Supplements of the National Institutes of Health, one slice of calf's liver contains 48 mcg of vitamin B12. Other good sources of vitamin B12 include venison, beef tenderloin and lamb. A 4-oz. serving of venison contains 3.60 mcg of B12 and a similar portion of beef tenderloin has 2.92 mcg. The same serving size of lamb provides 2.45 mcg. The World's Healthiest Foods website explains that most of the vitamin content remains after the meat is cooked.
Seafood
Very high amounts of vitamin B12 exist in seafood. A 3-oz. serving of cooked clams provides 34.2 mcg. Wild rainbow trout, farm-raised trout and sockeye salmon are additional good sources. A 3-oz. serving of either fish offers about 4 to 5 mcg. A 3.25-oz. can of sardines provides approximately 8 mcg. Other seafood sources are scallops, cod and halibut, with each containing about 1 to 2 mcg per 4-oz. serving.
Dairy
Dairy products provide a good amount of vitamin B12. A 1-cup serving of plain yogurt contains 1.4 mcg while an a equal serving of milk provides 0.9 mcg. Other dairy sources that help a person meet the recommended daily intake are eggs and cheese. A large egg has 0.6 mcg and a 1-oz. portion of cheese contains 0.9 mcg.
Fortified Cereals
Fruits, vegetables and grains are not good sources of vitamin B12 simply because plants are unable to store the vitamin as well as animals. Products made from grains, such as flour, bread and cereals are fortified with vitamins. It is helpful to read the nutritional value labels of a product to know just how much of each vitamin has been added. A serving of a cereal that is fortified with 100 percent of the daily value of vitamin B12 provides 6.0 mcg. The U.S. Food and Drug Administration developed the daily value, or DV, to standardize the level of various nutrients in foods. The DV for vitamin B12 is 6.0 mcg.
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