Many people these days are deficient in Vitamin B12, so what are some great food sources for this essential nutrient? Well, first off, it's not available from any plant foods, so strict vegetarians and vegans are advised to take a B12 supplement and eat foods that are fortified with B12, such as breakfast cereals.
We only need a small daily amount of B12, so it's not difficult to obtain if you eat meat and dairy products. One caution here though is that meat and dairy products have been shown to contribute to various health challenges, such as heart attacks.
Food Vitamin B
Recommended Daily Allowance
The RDA for a typical adult is around 1.5 mcg. Twice this amount is contained in a half pint of milk, and two boiled eggs will meet this daily need.
So what are the best food sources for B12? A small amount of calf's liver will provide about 20 times the RDA, but it also contains a large amount of cholesterol.
Fish - A Healthy Source of B12
Fortunately, there are healthier ways to get your B12. Fish, low in cholesterol and rich in beneficial Omega 3, is a great way to get your daily dose of B12. Fatty fish have the highest amounts of B12. So mackerel, herring, tuna, salmon, cod, sardines and trout are all good choices.
Shellfish are also a good option, with clams, mussels and oysters all serving around 4.5 mcg per portion. Crab has 11.9 mcg per serving and lobster 6.5 mcg.
If red meat is your thing, and you don't mind bumping up your cholesterol, then steak will give you 6 mcg of B12 per serving. Lamb packs nearly 4 mcg.
B12 Supplements
Despite all these food sources of B12, it shouldn't be forgotten that many people have trouble absorbing the B12 in food. These include the elderly and people whose bodies don't have enough intrinsic factor. For these people we would suggest a daily B12 supplement.
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