B12 is found primarily in animal foods, such as meat, dairy products and eggs. Vegetarians, especially vegans and the elderly, can have an increased risk of developing B12 deficiency because of the lack of animal-rich foods in their diets. People on chronic heartburn medications can have lower stomach acid production, which possibly decreases levels of intrinsic factor. Intrinsic factor causes the B12 bound in food to be released when exposed to stomach acid. Lack of B12 can cause pernicious anemia, which prevents red blood cells to mature to their correct size.
Meat and Seafood
Eat meats, such as ground round, turkey, chicken, veal, shrimp, lobster, oysters, pork chops, butterfly chops, sausage, eggs and cuts of beef. Animal and seafood are rich sources of vitamin B12. Red meat, especially liver, is the richest animal source of B12 ts.containing up to 800 percent of the daily allowance for B12 in a 1 slice serving.
Vegan Options
Nutritional yeast contains vitamin B12 and can be added to foods to increase B12 content of many commonly eaten vegetarian foods. Many vegan analogs, like tofu, tempeh and seitan may be B12 fortified, so read the label. Soy and rice cheese are fortified with B12. Many homemade recipes for seitan or chick wheat, which is made from vital gluten flour, call for the addition of nutritional yeast to boost B12 levels. Beans, legumes, soybeans and chickpeas are sources of B12 for both vegetarians and vegans. Nori, a seaweed, and spirulina contain high amounts of B12. According to the Vegetarian Society, human fecal contamination of unwashed vegetables can be a source of B12 for vegans in developing countries. Manure made from human feces is used to fertilize crops in some regions of the world.
Dairy Products
Soy milk, cows and goat milk are sources of B12. Cheese made from various types of milk, including vegetarian sources contains B12. All animal-derived cheeses are naturally rich in B12. Cottage cheese, kefir, yogurt and commercial yogurt products contain B12.
Breakfast Cereal
Whole grain products, such as breakfast cereals contain 6.0mcg of B12. This meets the daily value for B12, which exceeds the daily requirement or recommended levels of B12 for all children, adult females, males, pregnant and breast-feeding females.
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