Vitamin B12 is essential for proper nerve functioning and red blood cell production. A deficiency of vitamin B12 can cause anemia, weakness, loss of balance and numbness in the arms and legs, according to MayoClinic.com. Since B12 is not produced by the body, it must be obtained through food. Vegetarians and elderly persons may require a B12 supplement, in addition to dietary sources, according to "Facts About B12," a 2008 article by Linda B. Bobroff of the University of Florida Institute of Food and Agricultural Sciences Extension.
Seafood
Seafood is an excellent source of vitamin B12. Fish such as snapper, salmon and halibut are some of the best sources of B12. Scallops, oysters and shrimp also provide significant amounts. According to WHFoods.com, one 3.25 ounce can of sardines contains more than 100 percent of the B12 recommended daily allowance, making them an excellent source of B12. Sardines are also relatively low in calories, making them a good choice for dieters.
Meat and Poultry
Certain meats provide significant amounts of vitamin B12. Calf liver is the best source of the vitamin, and a four-ounce serving contains more than 600 percent of the recommended daily allowance. Venison is another good source of vitamin B12, as well as lean beef tenderloin and lamb loin. Chicken contains approximately 0.3 micrograms of B12 per three-ounce serving. Fortunately, B12 is not negatively affected by cooking. According to WHFoods.com, even when beef is broiled at 350 degrees Fahrenheit for 45 minutes, it still retains approximately 70 percent of the original B12 content.
Eggs and Dairy
Combined with other sources of B12, eggs and dairy provide adequate amounts on a daily basis. MayoClinic.com recommends eating one hard-boiled egg, one chicken breast, and either a cup of plain, non-fat yogurt or a cup of raisin bran in a cup of milk in order to obtain adequate daily allowance. Eggs, yogurt and milk all contain at least 8 percent of the recommended daily allowance for B12.
Vegan Sources
Vegans and vegetarians may have a difficult time obtaining adequate B12, since most sources are found in animal products. As noted by the Vegetarian Society of the United Kingdom, although fermented soy products were once thought to contain B12, recent studies have shown that they do not provide adequate amounts. Vegetarians can safely depend on eggs, cheese and other dairy products to provide B12. Vegans, however, should eat B12-fortified foods, which include yeast extract, soy milk, breakfast cereals and veggie burger mixes.
