Vitamin B12 is a complex and large vitamin that performs various functions in your body. Good bacteria present in your large intestine produce some of the vitamin B12; but to avoid symptoms due to its deficiency, you need to get it through dietary sources. Excellent natural sources of vitamin B12 are many foods obtained from animals. Here are foods containing abundant vitamin B12.

Vitamin B12 Rich Foods

People of age 19 and more should eat at least 2.4 mcg (micrograms) of B12 per day. This amount increases to 2.6 mcg per day in pregnant women (age 19 years and older) and to 2.8 mcg in breastfeeding women (age 19 years and older). The upper range for the intake of vitamin B12 is not established. Since vitamin B12 is not present naturally in plant foods such as vegetables, fruits and grains, enough of this vitamin may not be obtained by vegans. So you need to eat the following foods to provide your body with enough vitamin B12.

1. Seafood

• Clams: Clams are a rich source of chromium, iron and B vitamins. 3 ounces of clams contains 84.06mcg of vitamin B12 and 126 calories. This value is 1401% of the daily recommended value of the vitamin.
• Oysters: Oysters are a rich source of vitamin B12.3 ounces contains 29.77mcg of vitamin B12 and 116 calories. This value is 500% of the daily recommended value.
• Mussels: 3 ounces of mussels, a type of shellfish, contains 20.4mcg of vitamin B12 and 146 calories. This value is 340% of the daily recommended value.
• Salmon: Like many other varieties of fish, salmon is a rich source of selenium, omega-3 fatty acids, vitamin D and B12. Every 100g of salmon contains 18.1mcg of vitamin B12 and 345 calories. This value is 302% of the daily recommended value.
• Mackerel: Seafood and several types of fish are a rich source of many minerals and vitamins. Mackerel is one such example. One fillet of about 88g contains 16.72mcg of vitamin B12 and 231 calories. The vitamin B12 content is way more than that is recommended daily for an average adult.
• Sardines: One serving size of 3.75 ounces sardines provides 8.22mcg of vitamin B12 and 191 calories. This is way more than the recommended daily value of the vitamin.

2. Dairy

Many dairies are vitamin B12 rich foods that should definitely be added into you diet:

• Feta cheese: Feta cheese can be sprinkled over berries and leafy veggies to make a healthy and quick salad. One cup of feta cheese contains 2.54mcg of vitamin B12 and 396 calories. This is 42% of the recommended daily value for an average adult.
• Fortified soymilk: 100 grams of fortified soymilk contains 1.11mcg of vitamin B12 and 33 calories. This value is 19% of the daily recommended value of the vitamin in an average adult.
• Whole milk: Whole milk is a good source of minerals and vitamins including vitamin B12. A serving size of 1 cup contains 1.07mcg of vitamin B12 and 146 calories. This value is 18% of the daily recommended value.
• Swiss cheese: Add a slice of Swiss cheese to your sandwich at lunch or while eating as an after work snack and you can boost your dose of several minerals and vitamins. One slice or one ounce contains around 0.94mcg of Vitamin B12, which equals to 16% of the recommended daily value for an average adult.
• Mozzarella cheese: Adding a slice of mozzarella cheese to your salad or sandwich you can boost your dose of calcium, protein, vitamins A,D,E and B12 in your diet. One slice or one ounce of mozzarella cheese contains 0.65mcg of vitamin B12 and 85 calories. This value is 11% of the daily recommended value
• Low-fat buttermilk: Buttermilk is used in smoothies, baked goods, salad dressings, ice cream, soups and pasta and chicken dishes. A serving size of 1 cup contains 0.54mcg of vitamin B12 and 98 calories. This value is 9% of the daily recommended value.
• Parmesan cheese: It can be used in various dishes such as salads, pasta, soups and pizza. One tbsp. of this cheese contains 0.11mcg of vitamin B12 and 22 calories. This value is 2% of the daily recommended value.

3. Poultry

The next great choice of vitamin B12 rich foods are poultries:

• Goose liver pate: Also referred to as French pâté de Fois Gras, goose liver pate is a type of spread that contains a mixture of ground meat with several base ingredients. One tbsp. of goose liver pate contains 1.22mcg of vitamin 12 and 60 calories. This value is 20% of the recommended daily value.
• Eggs: Eggs are a rich source of folate, riboflavin, vitamin D and B12 and protein. You can enjoy them boiled, poached, fried or scrambled. A serving size of one large egg contains 0.586mcg of vitamin B12 and 78 calories. This value is 9% of daily recommended value.
• Chicken: Chicken is a rich source of vitamin B12 minus the calories and fat that comes with red meat. 100g contains 0.43mcg of vitamin B12 and 214 calories. This value is 7% of the daily recommended value.

4. Other Foods

Here are more vitamin B12 rich foods for you:

• Emu steak: Emu steak is a type of lean meat with quite low fat content. 3 ounces of it provides 7mcg of vitamin B12 and 131 calories. This value is 133% of the recommended daily value of the vitamin.

• Beef (Chuck): Beef is a rich source of vitamin B12, which is highest in the lean fat-trimmed chuck portion. 100g beef contains about 6.18mcg of vitamin B12 and 212 calories. This value is 103% of the daily recommended value.

• Fortified cereal: They are a healthy way to start your day. A serving size of ¾ cup or 30g contains 6mcg of vitamin B12 and 100 calories. This value is 100% of the daily recommended value.
• Yeast extract spread: Also referred to as marmite, yeast extract spread is usually eaten in sandwiches or spread over toasts and crackers. A serving size of 1 teaspoon contains 0.03mcg of vitamin B12 and 9 calories. This value is 1% of the daily recommended value.