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| Vitamin B12-Source of vitamin B12 |
Vitamin B12-Source of vitamin B12
Vitamin B12 helps the body:
It's Make red blood cells nervous system healthy
extract energy from food
use folate.
Vitamin B12 are can lead to vitamin B12 deficiency.
A good vitamin B12- source of vitamin B12
Good resources include:
Meat
Side dish
Milk
Cheese
Egg
Here are 12 foods rich in vitamin B12 -Source of vitamin B12 to add to your shopping list:
A good source of vitamin B12 And Source of vitamin B12
1. Animal liver and kidney
Organ meats are the most nutrient-dense foods. The liver and kidneys, especially from sheep, are rich in vitamin B12.
A 3.5-ounce (100-gram) serving of lamb liver provides an impressive 3571% of the Daily Value (DV) for vitamin B12 (1Trusted Source).
Although lamb liver is generally higher in vitamin B12 than beef or cow liver, the latter two can contain nearly 3,000% of the DV in 3.5 ounces (100 grams) ( 2Trusted Source, 3Trusted Source ).
Lamb liver also contains copper, selenium, and vitamins A and B2 ( 1Trusted Source ).
Lamb, veal, and beef kidneys are all rich in vitamin B12. Lamb's kidney provides about 3,000% of the DV per 3.5-ounce (100-gram) serving and more than 100% of the DV for vitamin B2 and selenium (4Trusted Source).
2. Clamp
Crabs are small, chewy shells packed with nutrients.
These shellfish are a good source of protein and contain a very high concentration of vitamin B12. You can get over 7,000% of your DV in just 20 small clips (190 grams) (5 Reliable Sources).
Crabs, especially whole baby crabs, provide plenty of iron, per 100-gram (3.5-ounce) serving (6).
Additionally, shellfish have been shown to be a good source of antioxidants ( 7Trusted Source ).
Interestingly, boiled clam soup is also high in vitamin B12.Source of vitamin B12 Canned clam chowder has been shown to provide 113-588% of the DV per 3.5-ounce (100-gram) serving (8Trusted Source).
3. Sardines
Sardines are small saltfish, with soft bones. They are usually kept in water, oil, or sauce, but you can buy them fresh. Sardines are especially nutritious because they contain every nutrient.
A 1-cup (150-gram) serving of soft sardines provides 554% of the DV for vitamin B12 (9Trusted Source).
Plus, sardines are an excellent source of omega-3 fatty acids, which have been shown to have many health benefits, including reducing inflammation and improving heart health ( 10Trusted Source ).
4. Cow
Beef is a good vitamin B12 source of vitamin B12.
One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12 (11Trusted Source).
The same amount of steak also contains more than 100% DV for vitamins B2, B3, and B6, as well as selenium and zinc (11).
8. Trout
Black trout is considered one of the healthiest fish. This freshwater species is an excellent source of protein, healthy fats, and B vitamins.
A 3.5-ounce (100-gram) serving of trout fillet offers about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids (23Trusted Source).
Experts recommend a daily intake of 1,100 to 1,600 mg of omega-3 fatty acids ( 24Trusted Source ).
9. Milk and other dairy products
Milk and other dairy products, such as yogurt and cheese, are rich sources of protein and several vitamins and minerals, including vitamin B12.
One cup (240 ml) of milk provides 46% of the DV for vitamin B12 (28Trusted Source). 10.
10. Cheese
Cheese is a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese contains 28% of the DV (29Trusted Source). Vitamin B12-Source of vitamin B12Full-fat yogurt can also be a good source. It has even been shown to help improve vitamin B12 status in people who lack this vitamin (30Trusted Source, 31Trusted Source).
FAQ:
How Much Vitamin B12 Do I Need? or What is vitamin B12 good for?
Adults (ages 19 to 64) need 1.5 micrograms of vitamin B12 per day.
If you eat meat, fish, or dairy foods, you should get enough vitamin B12 from your diet.
But because vitamin B12 is not found naturally in foods like fruits, vegetables, and whole grains, vegetarians.
What happens if I take too much vitamin B12?
There is not enough evidence to show that taking large daily vitamin B12 supplements can have any effect.
Vitamin B12 is an important nutrient that your body cannot make on its own, so you must get it from your diet or supplements.
