What Foods Are High in Vitamin B12?

Most people get a sufficient amount of vitamin B12 from the foods they eat. However, it’s common for older people to have some level of B12 deficiency.

The human body needs vitamin B12, which is essential to the proper functioning of all cells. This nutrient is found in the animal foods we eat, including meat, fish , eggs and dairy products.

Vitamin B12 is a vitamin that’s essential for healthy cells, proper brain function and DNA production. It’s found primarily in animal meat, fish, eggs and dairy products. However, if you’re vegetarian or at risk of deficiency due to age or some other health issues, you may need to take supplements.

 

What foods are high in vitamin B12?

 

There are some foods that are naturally high in B12, but other foods don’t contain enough of it to be considered a good source.

Good sources of vitamin B12 include clams, liver and trout. Other sources include canned tuna, salmon, chicken breast, beef, low fat yogurt and milk. Ham and eggs are also good sources of Vitamin B 12.

Other natural sources of vitamin B 12 include wholewheat bread, vegetables, nuts and yeast extracts.

Vitamin B12 is present in animal foods, so people who don’t eat any of them (vegans) need to take vitamin B12 supplements. Vitamin B12 is not present in plant foods, so people on a plant-based diet need to obtain it through fortified foods and supplements.

Foods fortified with vitamin B12 include: plant milk, such as soy, almond, oat, cashew, and coconut milk ;  breakfast cereals ; margarine and spreads ; nutritional yeast ; tofu ; fruit juice ; dairy-free yogurt.

 

Benefits and risks associated with vitamin B12

 

Vitamin B-12 (cobalamin) is essential for a variety of critical functions in the human body, including red blood cell formation, metabolism, nerve function and DNA production. A deficiency can lead to anemia, fatigue and muscle weakness as well as intestinal problems and nerve damage.

 

Best Foods with B12 – according to Harvard Health