Vitamin B12 is a water-soluble vitamin that is found naturally in some foods and added to others in a synthetic form. According to the National Institutes of Health, vitamin B12 is required for proper red blood cell formation, neurological function and DNA synthesis. A deficiency in vitamin B12 can result in neurological disorders, anemia and fatigue, according to "Nutrition Through the Life Cycle." However, there are several convenient food sources form which to obtain adequate amounts of vitamin B12.
Animal Products
Vitamin B12 is naturally found in animal products such as beef, lamb, liver, clams, crab, fish, poultry and eggs. According to the National Institutes of Health, one slice of braised beef liver has 800 percent of the recommended daily value of vitamin B12, while 3 oz. of salmon contains 80 percent. The vitamin B12 found in these foods is bound to the protein particles and is released when it comes into contact with the acids in your stomach.
Milk and Milk Products
Milk and milk products such as cheese and yogurt are also valuable natural sources of vitamin B12: One cup of plain yogurt contains 25 percent of your daily value, while 1 cup of milk will yield 15 percent.
Ready-to-Eat Cereals
According to National Institutes of Health, vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of the vitamin. The nutrition panel on the cereal box will tell you the exact amount of vitamin B12 that the cereal is fortified with. Most cereals are fortified with 25 percent to 100 percent of your daily value
References
- "Nutrition Through the Life Cycle Third Edition;" Judith E. Brown; 2008
- National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin B12
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