B12 is one of the B complex vitamins. The Journal Nature says bacteria present in the ileum portion of the small intestines produce physiological amounts of B12. In your diet however, B12 is only obtainable from meat, eggs and dairy products. Vegetarians must get their daily allowance of B12 from fortified foods or through B12 supplements. B12 is necessary for the human body to form red blood cells and maintain a properly functioning nervous system. B12 deficiency can lead to anemia or a body with deteriorated nerves. Prolonged deficiency can lead to irreversible damage, according to The Vegetarian Society.
Meat
All kinds of meat contain some amount of B12. Seafood has relatively high levels of B12. Clams and oysters are among the types of shellfish that rank near the top of chart when it comes to B12 content. Salmon will supply enough B12 to meet the Reference Nutrient Index, which has replaced the Recommended Daily Allowance established in 1968. Beef also supplies lots of B12. Poultry contains less B12 than beef and fish, but is still more than enough to meet your daily requirement, according to TheDailyGreen.com.
Eggs and Dairy Products
Chicken eggs consumed by the public are suitable sources of B12 in your diet. Free-range eggs are higher in B12 than commercially- produced eggs. While chicken eggs are the most widely chosen eggs for cooking, other poultry eggs are also sources of B12 -- including duck, quail, goose or turkey eggs. Dairy products such as milk and cheese are also good sources of B12. Each of these contain a small amount of B12. These sources of B12, when added to the other sources in your diet, will meet your RNI amount of B12 which is 1.5 to 2 ug. Yogurt is a dairy product with little B12 due to the excessive heating during the fermentation process, according to The Vegetarian Society.
Supplements and Fortified Foods
Vegetarians and vegans often run the highest risk of suffering from B12 deficiency due to their choice to abstain from meat, eggs and dairy products, according to VeganHealth.org. It's recommended that vegetarians eat fortified foods to maintain an adequate intake of B12 daily. Manufacturers add B12 to certain boxed foods and cereals. B12 is also added to meat substitutes. Multivitamins that contain B12 should satisfy your RNI of B12. Many health food stores will have wheat germ and Brewer's yeast available which also contains B12, says Veganhealth.org. When purchasing fortified foods check the label and verify that the product includes an adequate amount of B12 to satisfy your RNI.
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