Vitamin B12, or cobalamin, is an essential nutrient required in your diet and has many important roles in your body. It is required for the formation of red blood cells and maintenance of a healthy nervous system. For men and women ages 14 years and above, the recommended daily allowance of B12 is 2.4 micrograms, or mcg. B12 deficiency can lead to vision loss, impaired memory and loss of balance.
Dairy Products
Consume milk, cheese and yogurt to increase your daily B12 intake. The USDA National Nutrient Database lists cottage, Swiss, feta, provolone, ricotta and mozzarella cheeses as good sources of this vitamin. Swiss cheese contains 0.9 mcg, provolone contains 0.4 mcg and mozzarella made from whole milk contains 0.6 mcg per 3.oz-serving. Choose fat-free milk as it is healthier and provides more B12 than low-fat or full-fat versions.
Seafoods and Poultry
You can obtain B12 from a variety of seafood including clams, salmon, sardines, trout, haddock and herring. For example, clams provide 34 mcg and sockeye salmon provide 4.9 mcg per 3-oz serving. Chicken, lamb and turkey also are good sources of B12. One cup of turkey contains 48 mcg of B12 and chicken contains 14 mcg in the same amount.
Other Foods
Beef liver is an excellent source of vitamin B12. One slice of beef liver provides 48 mcg of B12, approximately 800 percent of the daily allowance. If you are pregnant, avoid consuming this food as it also contains high levels of vitamin A, which can potentially harm your fetus. Eating fortified foods, such as breakfast cereals, can help boost your daily B12 intake.
Considerations
Vegetarians, especially vegans, are at a greater risk of developing B12 deficiency. So, if you are vegetarian, you may require B12 supplements to help reach your daily allowance. Pregnant and breastfeeding mothers who do not consume animal products are also at increased risk of B12 deficiency. This can cause B12 deficiency in the baby leading to serious neurological problems. The American Dietetic Association recommends that pregnant and breastfeeding vegetarian women take supplements.
