What Has The Most Vitamin B12?

Vitamin B12, also called cobalamin, represents a type of essential vitamin. Cobalamin in your body contributes to enzyme functioning, drives chemical reactions that produce energy within your cells, contributes to the formation of specific amino acids, and it can also indirectly affect your risk of cardiovascular disease, according to the Linus Pauling Institute at Oregon state University. Eating enough vitamin B12 each day benefits your health, and several nutritious foods provide the nutrient.

Recommended Intake

Consuming enough vitamin B12 each day is essential for your health. The Linus Pauling Institute indicates that men and women ages 19 to 50 consume at least 2.4 mcg of cobalamin each day. Adults over 51 also require 2.4 mcg daily, but should consume vitamin B12 via supplements or fortified foods, as cobalamin from normal dietary sources may not be efficiently absorbed via the digestive tract. If you're over 51, consult a doctor about your need for vitamin B12 supplements, in addition to consuming foods rich in the vitamin.

Clams

One food naturally rich in vitamin B12 is clams. A 3-oz serving of steamed clams contains approximately 84 mcg of cobalamin, or around 35 times the amount of vitamin B12 you require daily. Clams also provide a source of protein, as well as the essential minerals calcium, iron, potassium, phosphorus and selenium. In addition to vitamin B12, clams contain other essential vitamins, including niacin, vitamin A and folate, according to the United States Department of Agriculture.

Mussels

Another natural food source of cobalamin are mussels, a type of freshwater mollusk. Each 3-oz serving of steamed mussels contains 20.4 mcg of vitamin B-12, providing 85 percent of an adult's recommended daily intake of the vitamin. The USDA Nutrient Data Laboratory indicates that mussels also contain other nutrients, including healthy unsaturated fatty acids. Mussels also contain calcium, phosphorus, magnesium and potassium, as well as iron. Adding mussels to soups or pasta dishes, or consuming the mollusks on their own can contribute to your vitamin and mineral intake for the day.

Dungeness Crab

Eating dungeness crab meat also provides your body with a source of vitamin B12, as well as several other nutrients. Three ounces of dungeness crab meat contains 8.8 mcg of cobalmin, or 37 percent of your recommended daily intake. Crab meat also contains protein to support your cells and tissues, in addition to healthy mono- and polyunsaturated fatty acids. Dungeness crab also contains the essential vitamins B9, B3 and A.

Fortified Cereals

The Linus Pauling Institute indicates that individuals over age 51 may benefit from consuming foods fortified with vitamin B12, to allow for proper vitamin absorption. If you fall into this age bracket, consider consuming cereals fortified with nutrients, including vitamin B-12. The amounts of cobalamin in a serving of cereal will differ depending on the brand or manufacturer of the product. Read nutritional labels on cereals to select a product rich in vitamin B12, or consult a dietician for recommendations on the best cereals to consume to boost your vitamin B12 intake.