Vitamin B12 is an essential water-soluble vitamin. This vitamin functions to maintain healthy nerve cells and red blood cells. It is also necessary for the production of DNA. Vitamin B12 is bound to the protein in foods and released by the acid in the stomach. According to the MayoClinic.com, the body stores several years' worth of vitamin B12, so deficiencies are very rare. The recommended daily allowance of vitamin B12 for an adult is 2.4 micrograms, or mcg. This recommendation can be met by eating foods rich in vitamin B12.
Meat and Poultry
Beef, turkey and chicken all possess high contents of vitamin B12. According to the USDA, beef liver has the highest concentration of vitamin B12 in this category, with 71 mcg per 3 oz. Turkey and chicken giblets also far exceed the recommended daily allowance of vitamin B12, with 48 mcg and 14 mcg per 1 cup measure, respectively.
Seafood
Shellfish, specifically clams and oysters, are among the richest foods in vitamin B12. Canned clams top the USDA's list with 84 mcg per 3-oz. serving. Six medium raw oysters provide 16 mcg of vitamin B12. Other good seafood choices include salmon, in which one half of a fillet provides 9 mcg of vitamin B12, and canned sardines, with 8 mcg per 3 oz. Three ounces of either crab or trout will also exceed the recommended daily allowance, with 10 mcg and 4 mcg, respectively.
Dairy
Dairy products such as yogurt, milk, cheese and eggs are good sources of B12. One cup of plain yogurt yields 1.4 mcg of vitamin B12 and 1 cup of milk will provide 0.9 mcg of B12. Combining these foods will allow the recommended daily allowance of vitamin B12 to be met.
Fortified Breakfast Cereals
Cocoa Krispies have the highest value of vitamin B12 on the USDA list with 2.1 mcg per ¾ cup. There are several fortified cereals on the list with values ranging from 1.5 mcg to 1.9 mcg per serving. Examples of these are Honey Nut cheerios with 1.6 mcg, Corn Pops with 1.5 mcg, and Raisin Nut Bran with 1.5 mcg per serving.
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