Vitamin B12 is an essential vitamin that plays an important role in the synthesis of red blood cells and DNA. It is also important for the normal functioning of the nervous system.
Does the body make vitamin b12?
The body does not make vitamin b12, it acquires vitamin b12 from foods and drink that we consume.
It is important that our diet includes foods that are high in vitamin b12.
Which foods are high in vitamin B12?
Vitamin B12 in mainly found in animal based products. Those following a vegan or a strict vegetarian diet are at a higher risk of developing a vitamin B12 deficiency.
10 foods that are high in vitamin B12
In no particular order, 10 good sources of vitamin b12.
Beef Steak
Beef steak is a good source of vitamin B12.
A 100g of grilled beaf steak contains 5.9 micrograms of vitamin b12.
Clams (shellfish)
Clams are small shellfish that are rich in nutrients.
Clams are a good source of vitamin B12.
Tuna (common fish)
Who doesn’t like tuna?
Tuna fish is widely available. It is an excellent source of vitamin B12. It is also a great source of protein.
Sardines (fish)
Sardines are a small saltwater fish. It is available to buy fresh and also in as canned in water and oil.
Sardines are a great source of B12 and well as many other nutrients.
Eggs
You don’t need to be a chief to make eggs.
Eggs are easy to cook and a versatile food. You can have them for breakfast, lunch or dinner.
Eggs are a good source of vitamin b12. It is also a great source of protein.
Salmon (fish)
Salmon can be cooked in so many different ways.
Not only it is a great source of vitamin b12, it is also an excellent source of omega-3 fatty acids and protein.
Dairy products
Vitamin b12 is found in dairy products such as milk and cheese.
Most of the dairy products, including milk and yogurt, are a good source of a wide range of other nutrients.
Animal Liver
Animal liver such as lamb liver is an excellent source of vitamin b12.
It is also rich in a number of other nutrients such as selenium and copper.
Fortified Cererals
Some cereals are fortified with vitamin b12. This can be a good source of b12 for those who do not eat animal based products.
Check the nutritional information on the cereal pack to check the content of b12.
Fortified Yeast
Fortified nutritional yeast is a good source of b12 for vegans and vegetarians. This type of yeast is grown from a special species and it is rich in protein and other nutrients. It is consumed as food, unlike the traditional yeast products which are used as raising agent in baking.
Check the nutritional information on the yeast pack to check the content of b12.
If you follow a vegan or vegetarian diet, you are more likely to be deficient in vitamin b12. Read more about the sings and symptoms of vitamin b12 deficiency and the available supplements.
You can find your nearest vitamin b12 injection clinic by searching on our website.