Vitamin B12 is an essential vitamin that your body cannot make on its own, and because it plays a crucial role in helping cells protect nerves, knowing the best sources of vitamin B12 to include in your diet is vital to your health. Health & Wellness.
Vitamin B12 is one of the eight B vitamins. These vitamins have various functions, however, vitamin B12 has some specific functions. Registered Dietician Nichola Ludlam Raine (opens in a new tab)explains that vitamin B12 helps our bodies release energy from food, keeps the nervous system healthy, and helps make red blood cells, which carry oxygen throughout the body.
According to the National Institute of Health (opens in a new tab)Symptoms of vitamin B12 deficiency may include a pale yellow tint to the skin, a sore and red tongue, irritability, depression, impaired vision, mouth ulcers, and tingling. Ludlam-Raine says that some people will be at higher risk of vitamin B12 deficiency.
“Those who have had part or all of their stomach removed may be at risk of vitamin B12 deficiency, for example, people undergoing bariatric surgery such as gastric bypass or sleeve gastrectomy,” she says. “This is because the stomach produces something called ‘intrinsic factor’ that helps you absorb it. Those following a vegan or vegetarian diet may also be deficient in B12, as it is found naturally in meat and fish, but also in dairy products and eggs.”
Although people at risk should make sure they get enough vitamin B12, everyone should include sources of vitamin B12 in their diet to keep levels up. Because B vitamins are water soluble, the National Institutes of Health has established a daily Nutrient Reference Value (NRV) of 2.4 mcg for men and women who are not pregnant or nursing.
Here we delve into the sources of vitamin B12, how much B12 they provide, and the other benefits we can get from each source.
1. Beef
A beef steak contains a lot of vitamin B12, with a 190g steak providing around 11.2 micrograms, which is four times more than the NRV. Beef also contains other nutrients that are necessary for good health.
Beef is not only a good source of protein, necessary for healthy bones, muscles, and cells in general, but it also contains the minerals iron, zinc, and selenium, as well as other B vitamins.
Iron is important in the production of red blood cells, which carry oxygen throughout the body, while zinc helps our bodies make new cells and is important for wound healing. Selenium is necessary for a healthy immune system.
2. Nutritional yeast
Available in flakes or powder, nutritional yeast is often fortified with vitamin B12, making it a great source of B12 for everyone, but especially those following a vegetarian diet or others largely plant based diet that need non-animal based sources.
It is ideal as a thickener in soups, sprinkled on pasta, salads and risottos or even added to smoothies. A 5 g serving of fortified nutritional yeast contains 2.2 micrograms of vitamin B12, which is close to the daily NRV. Fortified nutritional yeast also contains other B vitamins, as well as the minerals iron and zinc.
3. milk
It’s not just milk that provides vitamin B12; other dairy products do too, like cheese and yogurt. One cup of whole milk contains 1.1 mcg of vitamin B12, which is just under half the daily NRV.
helen link (opens in a new tab)registered dietitian and spokesperson for the British Dietetic Association (opens in a new tab) says that dairy products, such as milk, yogurt, and cheese, also contain other nutrients. This includes calcium, which is “important for the maintenance of healthy bones and teeth.”
“Calcium is also helpful for muscle function and blood clotting,” he says. “The calcium in dairy products is sometimes more easily absorbed and used by the body than perhaps in other foods.”
Bond adds that iodine is another nutrient found in dairy products, useful for supporting a healthy metabolism, as well as contributing to the health of our skin and nervous systems.
4 eggs
The humble egg is not only a good source of protein, it is also one of the key sources of vitamin B12.
In fact, one egg contains 1.4 mcg of vitamin B12, which is about half the NRV for vitamin B12. So a couple of eggs for breakfast would help provide the recommended daily amount of vitamin B12.
Eggs are also helpful sources of other vitamins and minerals, including vitamin D (for healthy bones, teeth, and muscles), selenium, and choline; a mineral that contributes to normal fat metabolism and liver function.
5. Salmon
This oily fish is one of the best sources of vitamin B12 with 3.5 oz (100 g) packaging in 4.15 micrograms. This is not far from twice the NRV of daily B12.
Bond says that other fish also contain vitamin B12, including herring, sardines, mackerel, sea bass, haddock and plaice.
“Salmon is a type of oily fish and one of the great benefits of oily fish is that it also contains long-chain omega-3 fatty acids, which are really beneficial for brain and heart health,” adds Bond, who says than fish. It is also a good source of protein and healthy fats.
6. Fortified foods
Several foods are fortified with vitamin B12, including cereals, spreads, and the best alternatives to milk. This can be a helpful way for carnivores as well as vegans and vegetarians to stay on top of their B12 intake.
Research published in American journal of clinical nutrition (opens in a new tab) has shown that 1 daily cup of fortified cereal (fortified with three B vitamins, including B12) significantly increased the concentration of B vitamins in participants’ bodies over the course of 14 weeks.
Fortified foods often also provide other nutrients, such as iron, vitamin D Y vitamin Cso other health benefits can be obtained.
7. Organ meat
They may not be to everyone’s taste, but organ meats, like liver and kidneys, are one of the best sources of vitamin B12. In fact, just 100g (3.5oz) of lamb’s liver contains a staggering 85.7 micrograms of vitamin B12, that’s more than 34 times the NRV of B12.
Organ meats also contain other nutrients, including iron, which Bond explains is good for reducing tiredness and fatigue.
“The organ meats also contain vitamin A, which is important for eyesight and eyesight.”
One caveat, though: Pregnant women are advised to avoid liver foods, such as pâté alive, as too much vitamin A can be harmful to the fetus.
If you’re not a fan of the taste of organ meats, there are some easy ways to mask the taste. You can add some to chili peppers, mix them with ground beef, or even use them in a curry with a thick sauce.
This article is for informational purposes only and is not intended to offer medical advice.
