Vitamin B12, also called cobalamin, is the most chemically complex of the vitamins your body requires. It also has the distinction of being the only water-soluble vitamin stored by your body. The core of vitamin B12 contains cobalt, which imparts it with the chemical reactivity necessary to aid in several vital body functions. Meats, eggs and other animal-derived foods are naturally rich in vitamin B12. The Institute of Medicine recommends 2.4mcg of dietary vitamin B12 daily for adults to maintain adequate levels and avoid a deficiency.
Chicken, Turkey and Eggs
All animals contain vitamin B12 in their tissues. Including poultry and eggs in your nutrition plan provides relatively inexpensive, rich sources of vitamin B12. A 3-oz. serving of chicken or turkey contains approximately 0.3 to 0.4mcg of vitamin B12. Poultry giblets, which include the liver, heart and gizzard, contain highly concentrated amounts of vitamin B12. Cooked turkey giblets contain roughly 48mcg of vitamin B12 per cup, and chicken giblets contain approximately 14mcg. One extra-large egg provides you with nearly 0.8mcg of vitamin B12; a large egg contains approximately 0.7mcg.
Beef, Lamb and Pork
Red meats, such as beef, pork and lamb, contain high levels of vitamin B12. A 3-oz. serving of beef contains roughly a full day's supply of vitamin B12, with approximately 2.1 to 2.5mcg. Lamb provides you with similar amounts of vitamin B12, containing 2.2 to 2.3mcg in a 3-oz. serving. Pork contains less vitamin B12 than beef and lamb, with 0.6 to 0.9mcg per 3-oz. serving.
Fish and Seafood
Certain types of seafood and fish are excellent choices to increase the amount of vitamin B12 in your diet. Canned clams, for example, contain more than 84mcg of vitamin B12 in a 3-oz. serving. Six medium-sized, raw oysters provide you with more than 16mcg of B12. Alaskan king crab contains nearly 10mcg of B12 per 3-oz. serving, and blue crab contains more than 6mcg. A 3-oz. fillet of sockeye salmon provides you more than twice your daily requirement for vitamin B12. Other fish with high levels of vitamin B12 include trout, herring, flounder, sole, Chinook salmon, tuna and sardines.
Milk, Yogurt and Cheese
Including milk, yogurt and cheese in your nutrition plan can help you meet your daily requirement for vitamin B12. A cup of low-fat cottage cheese provides you with approximately 1.6mcg of B12, and 1 cup of yogurt includes 0.8 to 1.4mcg, depending on the ingredients. An 8-oz. glass of skim milk satisfies more than half of your daily requirement for vitamin B12, with 1.3mcg.
Fortified Cereals
Ready-to-eat cereals fortified with vitamin B12 contain high amounts of this micronutrient. Many of these products contain one to three times the recommended daily allowance of vitamin B12 per serving. Check the nutrition label to determine the amount of B12 in your favorite cereals.
References
- National Institutes of Health Office of Dietary Supplements: Vitamin B12
- Oregon State University Linus Pauling Institute: Vitamin B12
- USDA National Nutrient Database for Standard Reference, Release 18: Vitamin B-12 Content of Selected Foods Per Common Measure
- Vegetarian Resource Group: Vitamin B12 in the Vegan Diet
Member Comments