If you are looking to increase intake of vitamin B-12, it is present in nearly all animal products as well as fortified cereals. In fact, many foods contain more than the Recommended Daily Allowance, or RDA, in a single serving. For adults, the RDA is 2.4 mcg. Aim for 2.6 mcg during pregnancy and 2.8 mcg during lactation. B-12 helps nervous system function, protein and fat metabolism, the building of genetic material and red blood cell formation. A vitamin B-12 deficiency can lead to megaloblastic anemia.
Organ Meats
Organ meats contain the highest levels of vitamin B-12. According to the USDA Nutrient Data Laboratory, 3 oz. of beef liver provide 71 mcg; 1 cup turkey giblets, 48 mcg; 1 cup chicken giblets, 14 mcg; and two slices of Braunschweiger, a pork liver sausage, 11 mcg. Be aware, however, that these organ meats are also extremely high in dietary cholesterol: beef liver, 324 mg, turkey giblets, 419 mg and chicken giblets, 641 mg. The American Heart Association recommends less than 300 mg cholesterol daily for healthy people; however, if you have high blood cholesterol or heart disease, consume less than 200 mg daily.
Seafood
Many types of seafood are also rich in vitamin B-12. A 3 oz. serving of clams provides 10 to 16 mcg; oysters, 7 to 13 mcg; crab, 5 to 10 mcg; sardines, 8 mcg; salmon, 5 mcg; herring, 4 mcg; trout, haddock, pollock, smoked Chinook salmon and canned light tuna, 3 mcg; halibut, yellowfin tuna and cod, 2 mcg. One cup of clam chowder prepared with milk has 12 mcg.
Fortified Cereals
Most fortified cereals are a good source of vitamin B-12. Complete or total cereals provide about 6 mcg per serving, most others contain 2 to 3 mcg. The serving size is generally ¾ to 1 cup --- check the label to be sure. According to the Institute of Medicine, many older people do not properly absorb food-bound B-12, such as that found in animal products. It recommends that those over 50 years consume foods fortified with B-12, such as cereals. Fortified cereals may also be an important B-12 source for vegans.
Other Meats & Dairy Products
Among non-organ meats, beef and lamb provide around 2 mcg per 3 oz. for most cuts or for ground beef. Three oz. of light and dark turkey, veal or pork contain 1 mcg. Chicken has 0.25 to 0.3 mcg in 3 oz.
According to the USDA, most dairy products contain around 1 mcg B-12 per serving --- 1 cup cottage cheese, 8 oz. yogurt or 8 oz. milk. Cheeses range from 0.25 to 1.0 mcg per 1 oz. serving.
