Animal-based foods such as beef liver, clams, and salmon are among the richest sources of vitamin B12.
Vitamin B12 is an essential nutrient that is necessary for the proper functioning of the nervous system, the production of red blood cells, and the metabolism of energy. It is a water-soluble vitamin that is primarily found in animal products, making it difficult for vegans and vegetarians to obtain enough B12 from their diets alone.
Here are some of the foods that are the richest sources of vitamin B12:
- Shellfish: Clams, mussels, and oysters are the best sources of vitamin B12. Just 3 ounces of cooked clams provide over 1,000% of the recommended daily intake (RDI) of vitamin B12. However, it is important to note that shellfish are also high in cholesterol, so it is recommended to consume them in moderation.
- Liver: Liver is a nutrient-dense food that is rich in many vitamins and minerals, including vitamin B12. Beef liver, in particular, is one of the richest sources of vitamin B12, providing over 1,000% of the RDI per 3.5 ounces.
- Fish: Fish, especially oily fish like salmon and trout, are good sources of vitamin B12. Three ounces of cooked salmon provide around 50% of the RDI for vitamin B12.
- Meat: All types of meat are good sources of vitamin B12, with beef, pork, and lamb being particularly high. Three ounces of cooked beef provide around 50% of the RDI for vitamin B12.
- Eggs and dairy: Eggs and dairy products like milk, cheese, and yogurt are good sources of vitamin B12, especially for vegetarians. One large egg provides around 6% of the RDI for vitamin B12, while one cup of milk provides around 18% of the RDI.
- Fortified foods: Many plant-based foods like cereals, plant-based milks, and nutritional yeast are fortified with vitamin B12. Check the label to see how much vitamin B12 is in each serving.
It is important to note that some people may have difficulty absorbing vitamin B12 due to digestive issues or other health conditions. In these cases, it may be necessary to take a vitamin B12 supplement or receive injections from a healthcare provider.
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