Foods that contain Vitamin B12

Vitamin B12 is necessary for the proper formation of red blood cells and as building blocks for protein in the body. Many foods are good sources of vitamin B12, though the highest concentrations of the nutrient are found almost exclusively in animal products. Foods rich in vitamin B12 include calf’s liver, sardines, snapper, venison, salmon, beef tenderloin, lamb, scallops, shrimp and halibut.

The liver stores vitamin B12 in the body so it’s not surprising that animal liver when eaten is a good source of the nutrient. People who are B12 deficient may become tired, have headaches or muscle soreness, or have gastrointestinal problems. For some people supplementing dietary sources of B12 with a multivitamin or an injection may counter a deficiency.

There is a lot of debate surrounding whether vegetarians can get enough vitamin B12 from their diet. Foods rich in vitamin B12 also include eggs, cheese, and yogurt. Strict vegans who do not consume any meat, fish, eggs, milk or animal products are in danger of developing a deficiency of the vital nutrient.

There are non-animal dietary sources of vitamin B12. The nutrient is added to some breakfast cereals. Additional vegetarian foods high in B12 include sea vegetables such as seaweed. Brewer’s yeast contains high levels of vitamin B12 and can be used by vegetarians and vegans as a food supplement. The levels of vitamin B12 that are assimilated by the body from vegetarian B12 sources is not known. Vegetarians and vegans are advised to supplement vitamin B12 and have their levels checked by a doctor through a blood test.

Some people are unable to absorb vitamin B12 sufficiently due to the lack of intrinsic factor, a stomach acid necessary to break down the nutrient. These individuals may have trouble absorbing a multivitamin supplement but could benefit from eating a diet of foods rich in vitamin B12. Symptoms of a B12 deficiency include pale skin, weight loss, early aging and memory loss.

Provided there is no difficulty absorbing vitamin B12 from food, non-vegetarians may be able to get enough of the nutrient from their diet. The single highest food source of vitamin B12, calf’s liver, contains around 689% of the recommended daily value of the nutrient. The second highest food source, sardines, contains 127% of the daily value in a single serving. Beef, venison, Chinook salmon, lamb, shrimp, scallops and halibut all contain above 20% of the recommended daily value.

There are many other foods rich in vitamin B12. The nutrient is produced by a yeast that ferments inside the body and produces B12 as a byproduct. Additional food sources of vitamin B12 include shellfish such as oysters, mussels, and clams and seafood. The internal organs of any animal contain vitamin B12 and so foods such a pate and chicken gizzards are also significant sources of the nutrient.