We all know Vitamin B12 is pivotal to mental and physical health. Vitamin B12 boosts the production of DNA and red blood cells, strengthens your immune system and promotes healthy nerve function. Vitamin B12 deficiency can cause anemia, fatigue, mania, and depression. Long-term deficiency can cause permanent damage to the brain and the central nervous system.
Though Vitamin B12 is found naturally only in animal sources, some vegan food sources like fortified grains and breakfast cereals also contain high levels of Vitamin B12.
Here are some of the meat and non-meat foods that contain Vitamin B12 and the quantity present in each of these foods.
1. Shellfish (Cooked Clams)
Apart from clams, other shellfish such as oysters and mussels contain a high amount of Vitamin B12. 75 g (2½ oz) of clams contain 74.2 mcg (micro grams) of B12.
2. Liver (Beef)
Other liver variants include Liverwurst Sausage, Pate de Foie Gras and Chicken Liver Pate. 75 g (2½ oz) beef liver contains 52.9-64.3 mcg of B12.
Other fish rich in Vitamin B12 are Herring, Tuna, Canned Sardines and Trout. 75 g (2½ oz) serving of Mackerel holds 13.5-14.3 mcg of B12.
4. Liver (Chicken, Pork)
Though beef liver contains more amounts of B12, a chicken or pork liver serving of 75 g (2½ oz) contains 12.6-15.9 mcg B12.
Other crustaceans such as Crayfish, Shrimp and Lobster too are excellent sources of Vitamin B12. A 75 g (2½ oz) crab serving carries almost 8.6 mcg of B12.
6. Red Meat (Beef)
Besides red meat of beef, lamb is also a great source of B12. 75 g (2½ oz) of Red Meat (Beef) contains 2.4-2.7 mcg of B12
Smoked salmon is a great source of Vitamin B12. Each 3 oz serving contains 4 mcg of B12. This makes salmon a rich and healthy option.
1. Eggs (Chicken)
Other eggs high in Vitamin B12 are Goose, Duck, Turkey and Quail. Two chicken eggs will contain about 1.5-1.6 mcg of Vitamin B12.
2. Fortified Soy Products (Silken Tofu)
Although fortified products contain B12, be aware that they contain refined sugar. A 250 ml (1 cup) of Silken Tofu contains 1.0 mcg of B12.
3. Cheese (Swiss)
Other cheeses high in Vitamin B12 are Reduced Fat Mozzarella, Parmesan, Gietost, Tilsit and Feta. 50 g (1½ oz) of Swiss Cheese holds 1.7 mcg of Vitamin B12.
4. Low Fat Dairy (Skim Milk)
Dairy products like Non-Fat Yogurt, Reduced Fat Milk, Whole Milk and Full Fat Yogurt are also high in Vitamin B12. 250 ml (1 cup) of Low Fat Skim Milk carries 1.3 mcg of B12.
Yogurt is a particularly good source of vitamin B-12. It also contains protein, potassium, calcium, B vitamins and vitamin D. Each 8-ounce serving of plain low-fat yogurt has 1.3 mcg of Vitamin B12.
6. High Fiber Bran Flakes
Bran is rich in dietary fiber and essential fatty acids. It contains significant quantities of starch, protein, vitamins and dietary minerals. An ounce (28 g) of high fiber bran flakes contain 7.9 mcg of Vitamin B12.
7. Yeast Extract Spreads
Yeast extract spreads are gaining popularity across the US and Europe, and contains protein and Vitamin B12. Many brands of yeast extract spreads are available in super markets and the exact quantity of B12 can vary from brand to brand. Generally, a teaspoon of yeast extract spread contains 0.03 mcg of Vitamin B12.
So, whether you eat meat or are a vegan, take your pick from the delicious list above and include Vitamin B12 in your daily diet to ensure a healthy body and mind.