The best vitamin b12 foods to eat daily

Vitamin B12, also known as cobalamin, is a powerhouse nutrient essential for our overall health.

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As such it’s important to know about the best vitamin b12 foods so you can include more of them in your daily diet.

Vitamin b12 plays a vital role in maintaining the health of your nerves, producing red blood cells, and supporting DNA synthesis.

This water-soluble vitamin also contributes to brain function, energy production, and mood regulation, making it a key player in feeling your best.

Despite its importance, Vitamin B12 is one of the most common nutrient deficiencies, especially among vegetarians, vegans, and older adults.

Learn more about the signs and symptoms of vitamin b12 deficiency in this post.

Our bodies cannot produce B12, which means we need to get it from our diet or supplements.

In this post, we’ll explore the best food sources of Vitamin B12, highlighting their nutritional content and how they can help you meet your daily needs.

The Best Vitamin b12 foods

If you’re looking to boost your B12 intake through delicious foods, you’re in the right place!

Here’s a list of 10 fantastic foods that are packed with this important vitamin, perfect for adding some variety to your meals while keeping your body happy and healthy.

1. Milk and Cheese

Cheese milk, and yogurt are great vitamin b12 sources. One cup of whole milk provides 1.1mcg of vitamin b12 which is 46% of the recommended daily values.

And the best part is that milk and dairy also contain other nutrients such as calcium, and vitamin D when fortified.

2. Clams: A Vitamin B12 Powerhouse

Clams are the richest source of vitamin b12. A 3 oz serving of steamed clams contains 84 mcg (3500% DV). They are also high in iron.

Just a small serving can give you more than the daily recommended amount, which is great for energy and brain health.

So, if you’re looking for a delicious and nutritious meal, clams should be on your plate!

3. Fortified Cereals: Start Your Day Right

Starting your day with fortified cereals is a tasty way to boost your nutrition. Packed with vitamins and minerals, they can keep you energized throughout the morning.

Pair them with fresh fruits and milk for a delicious, balanced breakfast. However, when it comes to cereal be careful with the sugar content.

Choose a variety with less sugar for better health.

4. Tuna

Tuna is a fantastic choice to boost your B12 intake.

A 3-ounce canned tuna light in water provides 2.5 mcg of vitamin B12 or 104 % of DV.

These fish are not only tasty but also packed with nutrients that support your energy levels.

So, if you want a delicious way to stay healthy, make sure to add them to your meals!

5. Salmon

Salmon is not only tasty but is a great source of nutrition such as protein, omega-3 fatty acids, and B vitamins including vitamin b12.

A 6-ounce serving of salmon fillet provides more than 200% of the daily value (source).

6. Trout

Trout, especially rainbow trout, is an excellent source of Vitamin B12, making it one of the best vitamin b12 foods to add to your diet.

A 3-ounce cooked serving of trout provides approximately 5.4 mcg of Vitamin B12, which is 225% of the daily value (DV). This makes it one of the most efficient ways to meet your B12 requirements.

Trout is not only a rich source of vitamin b12 but it’s a great source of protein, vitamin D, vitamin b3, vitamin b2, and even minerals such as potassium and phosphorous.

7. Beef Liver and other organ meats

Beef liver is packed with nutrients and is a good source of vitamin b12.

A 3.5 oz of cooked beef liver provides about 70mcg an amazing (2917% of DV).

So yeah, enjoy that liver and onions or grilled and boost your vitamin b12 levels.

However, if you like lamb, lamb liver has an even higher amount of vitamin b12 with a 3 oz providing 3751% of the daily values.

Other organ meats such as kidney are also rich in vitamin b12.

8. Eggs

Eggs are a fantastic source of B12, making them a must-have in your diet.

The great thing about eggs is they are easy to prepare and in so many ways to cook from poached on toast to scrambled, eggs are perfect any way you like them. And that makes it easy to add eggs to your diet to boost vitamin b12 levels.

Eggs are also rich in many other nutrients including vitamin b6, and vitamin And even provide vitamin D.

2 large eggs contain 1.4 mcg (58% DV).

Most B12 is in the yolk, so eat the whole egg for maximum benefit.

9. Poultry: Chicken and Turkey

Another great source of vitamin b12 is poultry such as chicken or turkey. Poultry especially chicken makes it easy to optimize b12 levels because chicken is usually readily available in many supermarkets.

Also, they can be made in so many different tasty recipes making it easy to have more chicken in your diet, and more vitamin b12.

10. Nutritional Yeast: A Vegan-Friendly B12 Boost

Nutritional yeast is a fantastic way to add flavor and nutrients to your meals. This cheesy, nutty seasoning is fortified with packed with B12, making it a great choice for those on a vegan diet.

A 2 tablespoons serving of nutrition yeast may provide up to 733 % of the daily values.

Research shows that sprinkling nutrition yeast on foods increases vitamin b12 and decreases signs of deficiency.

So go on and sprinkle it on salads, pasta, or popcorn for a delicious boost!

11. Shrimp

For such a small-looking food source shrimp is an amazing nutrient-dense food and one of the best vitamin b12 foods. A great source of iodine, omega-3 fats, selenium protein, taurine, copper, carotenoids, and phosphorous.

Whether you enjoy them grilled, steamed, or any way you like them, enjoy more shrimp and boost your vitamin b12 levels.

12. Red Meat or Beef

When you love meat, nothing beats digging into a good steak. Beef is not only a great source of protein but also a good source of vitamin b12.

What’s interesting is that different cuts of beef have varying amounts of B12.

A skirt steak grilled contains 12.8 mcg while a serving of 6 Oz ground beef contains 4.1 mcg, or 173 % of the daily values according to My Food Data.com.

And of course, beef is a great source of protein as well which we need for many processes in the body including brain health, hormone balance, and even energy metabolism.

A delicious steak can be a treat, just remember to pair it with plenty of veggies!

13. Fortified plant-based milk

Fortified plant-based milks are an excellent way to add Vitamin B12 to your diet, especially if you follow a vegetarian or vegan lifestyle.

A single cup of fortified plant-based milk typically contains 1.2–3 mcg of Vitamin B12, providing 50–125% of the daily value (DV).

This makes it a reliable and easy-to-consume source of this essential nutrient.

However, when you buy plant milk ensure that it doesnt contain many additives that some companies add to plant milk.

Final words about the best vitamin b12 foods.

These are some of the most common good sources of vitamin b12.

So to maintain good health, ensure you are getting all the vitamins for good health, as well as other important nutrients such as vitamins including vitamin b12.

Eat these healthy vitamin b12 foods often to maintain healthy vitamin b12 levels.