Vitamin B12 is essential for the proper functioning of our body. It plays an important role in the production of red blood cells, DNA synthesis, and the nervous system.

Unfortunately, vitamin B12 is not naturally produced by our body and can only be obtained through food or supplements. The recommended daily intake for vitamin B12 is 2.4 micrograms per day for adults. Here is our picture guide to the best vitamin B12 rich foods:.

1. Clams

Clams are one of the best sources of vitamin B12. They are low in fat and high in protein. Just 3 ounces of clams can provide more than 300% of the daily recommended value of vitamin B12.

2. Beef Liver

Beef liver is one of the most nutrient-dense foods available. It is high in vitamin B12, iron, and other essential nutrients. However, it is also high in cholesterol, so it should be consumed in moderation.

3. Fish (Salmon, Trout, Tuna)

Fatty fish such as salmon, trout, and tuna are not only a great source of omega-3 fatty acids but also vitamin B12. 3 ounces of salmon can provide more than 50% of the daily recommended value of vitamin B12.

4. Milk and Yoghurt

Dairy products such as milk and yoghurt are good sources of vitamin B12. They are also high in calcium, which is essential for strong bones and teeth.

5. Eggs

Eggs are a great source of protein and essential nutrients, including vitamin B12. One large egg contains about 0.6 micrograms of vitamin B12.

6. Cheese

Cheese is a good source of vitamin B12, as well as calcium and other essential nutrients. However, like all dairy products, it is also high in fat and should be consumed in moderation.

7. Fortified Cereals

Many cereals are fortified with vitamin B12. Be sure to check the label, as different brands may contain different amounts of vitamin B12.

8. Nutritional Yeast

Nutritional yeast is a great source of vitamin B12 for vegetarians and vegans. It is a popular ingredient in vegan recipes and has a cheesy, nutty flavor.

9. Shellfish (Mussels, Oysters)

Shellfish such as mussels and oysters are a good source of vitamin B12. They are also low in fat and high in protein.

10. Beef

Beef is a good source of vitamin B12, as well as iron and other essential nutrients. However, like beef liver, it is high in cholesterol and should be consumed in moderation.

Conclusion

If you are concerned about your vitamin B12 intake, be sure to include some of these vitamin B12 rich foods in your diet.

A balanced diet that includes a variety of nutrient-dense foods can help ensure that you are getting the vitamins and minerals you need to stay healthy.