Ten Foods Rich In Vitamin B12

Vitamin B12 is a water-soluble vitamin that cannot be made in the body and must be obtained in the diet. It is needed for the formation of red blood cells and for the creation of DNA. Vitamin B12 is only found naturally in animal products, so vegans, or those who do not consume meat, dairy or eggs, must take particular care to obtain it from fortified foods.

Meat & Poultry

Meat and poultry are among the foods richest in vitamin B12. In this group, three foods that are particularly high are beef liver, turkey giblets, and chicken giblets. Just 3 oz. of beef liver provides nearly 71 mcg of vitamin B12. One cup of turkey giblets provides 48 mcg, while the same amount of chicken giblets provides nearly 14 mcg. Meat and poultry are also great sources of complete protein, needed for the growth and repair of tissues.

Fish

Many types of fish are excellent source of vitamin B12; three types that are particularly high are clams, oysters and crab. Just 3 oz. of clams provides nearly 16 mcg of B12. The same amount of oysters provides 13 mcg, and crab contains nearly 10 mcg. Like meat and poultry, fish also is a source of complete protein, along with unsaturated fat, which that has shown to have beneficial effects on the heart.

Dairy

While dairy foods are not quite as high in vitamin B12 as some meat, poultry and fish, they do provide a fair amount. In this group, two foods that are relatively high are plain skim milk yogurt and nonfat milk. One 8-oz. container of plain skim milk yogurt contains nearly 1.4 mcg, and 1 cup of nonfat milk with added vitamins A and D contains 1.2 mcg. These foods are also an excellent source of calcium.

Grains

Many ready-to-eat cereals are fortified with relatively large amounts of vitamin B12. Two cereals that are particularly high are Kellogg's Special K, with 6 mcg in 1 cup, and Kellogg's Complete Wheat Flakes, with 6 mcg in 3/4 cup. Whole-grain cereals are also a good source of fiber, which aids in digestion and also helps to keep you satisfied to avoid overeating. Fiber is also involved in controlling cholesterol and maintaining heart health.