Vitamin B-12 helps maintain a healthy nervous system. It also is involved in the production of red blood cells so oxygen can be efficiently transported to all parts of your body. The recommended daily intake of vitamin B-12 for people ages 14 and over is 2.4 mcg, according to the Institute of Medicine. Eating foods rich in vitamin B-12 will help you reach your daily requirements.
Fortified Products
If you are a vegetarian, consuming foods that have been enriched with B-12 can help increase your daily intake. Breakfast cereals are an excellent source of B-12. In one cup, Kellogg's Special K and General Mill's Total Raisin Bran provides 6 mcg. Other fortified products include soy products, meat substitutes, eggnog and noodles. Eggnog contains 1.1 mcg and soy milk provides 3 mcg of B-12 per cup serving.
Fish and Shellfish
Seafood is one of the richest sources of B-12, according to the USDA's nutrient database. Clams, oysters, salmon, sardines, crab, trout, herring and pollock are some of the best sources. Clam mollusks contain 84 mcg and wild oysters contain 16 mcg per 3 oz. Sockeye salmon contains more B-12 than pink salmon. Swordfish, cod, catfish and ocean perch also contain vitamin B-12.
Meat and Poultry
Beef, lamb and turkey are excellent sources of vitamin B-12. Top sirloin beef provides 40 percent of the daily value in 3 oz. and half a chicken breast provides 6 percent of B-12. Boneless turkey provides 1.3 mcg of B-12 per 3 oz. serving. Beef and chicken liver are among the best animal sources of B-12. Beef liver provides 70.7 mcg per 3 oz. and one chicken liver provides 3.3 mcg of B-12.
Dairy and Eggs
Vitamin B-12 is also found in dairy products. Ricotta, cottage, mozzarella, feta and Swiss cheeses are some of the best dairy sources of B-12. Fat-free cottage cheese provides 1.2 mcg in one cup and Swiss cheese provides 0.9 mcg per 1 oz. Low-fat yogurt contains 1.3 mcg of B-12 per 8 oz. serving. The University of Maryland Medical Center reports that eggs are good sources of B-12. One large egg contains 0.6 mcg of B12, according to the USDA.
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