Vitamin B12 is naturally present in foods from animals and is added in some fortified foods. The body uses B12 to make red blood cells, synthesize DNA and support neurological function, notes the National Institutes of Health's Office of Dietary Supplements. Vitamin B12 combines with intrinsic factor, a glycoprotein secreted by the stomach, and the combined molecule is absorbed in the small intestine. The recommended intake of vitamin B12 for adults is 2 mcg per day.
Seafood
Seafood contains many essential nutrients -- protein, omega-3 fatty acids, minerals and vitamins, including vitamin B12. Shellfish and finfish, such as clams, oysters, mussels, octopus, crab, lobster, fish eggs, mackerel, herring, salmon, tuna, cod, sardines, trout and bluefish are foods with some of the highest amounts of vitamin B12. The U.S. Department of Agriculture's National Nutrient Database states that mixed species of mollusks or clam when cooked with moist heat contain 99 mcg of vitamin B12 per 100 g. Whitefish caviar has 56 mcg; octopus, 36 mcg; mackerel, 18 mcg; and crab, 12 mcg.
Meat
Meat, such as beef, lamb, poultry and pork, is also high in vitamin B12. The amount varies by type of meat, part of the animal and method of preparation. Liver from lamb, beef, veal, moose, turkey, duck and goose, respectively, are the highest source of vitamin B12 from any part of the animal. Pan-fried lamb liver contains 86 mcg of vitamin B12 per 100 g. Chuck steak has the most vitamin B12 of any cut of beef, at 6 mcg per 100 g, followed by sirloin and ribs. Lamb shoulder contains the most vitamin B12 of any part of lamb, providing almost 4 mcg per 100-g serving, followed by the foreshank, leg and chops.
Dairy and Eggs
Dairy products and free-range eggs provide ample B12, according to the Vegetarian Society of the United Kingdom. The group says a half pint of full or semi-skimmed milk contains 1.2 mcg of vitamin B12, a 40-g slice of vegetarian cheddar cheese contains 0.5 mcg and a boiled egg contains 0.7 mcg. Cooking or fermenting dairy, such as boiling milk or making yogurt, can destroy some of the vitamin B12 in these foods. The type of cheese with the highest amount of vitamin B12 is Swiss cheese at over 3 mcg per 100 g, followed by goat, mozzarella, Parmesan, tilsit and feta.
Fortified Foods
Vegans can obtain vitamin B12 in their diet by eating foods fortified with it, such as breakfast cereals, soya milks, yeast extracts, vegetable stock, sunflower and vegetable margarines, veggie burgers and textured vegetable protein, notes the Vegetarian Society of the United Kingdom.
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