Vitamin B12 is one of the most complex vitamins that even the slightest deficiency of it can lead to a number of health issues like anemia, depression, mania, and fatigue. Long-term vitamin B12 deficiency can cause brain damage and cause the central nervous system to lose functionality.
Vitamin B12 is produced from bacteria found in animal products. This vitamin can be consumed in larger amounts with the excess either being released from the body or stored in the liver to be used later. B12 that is stored in the liver can remain stored away for up to a year. In order to avoid any health problems a vitamin B12 deficiency can cause, you'll want to be sure to include these vitamin B12 foods in your diet.
Top 12 Foods High in Vitamin B12
Amount of Vitamin B12 - Three ounces of clams, cooked, contains 84.1 mcg of vitamin B12.
Other benefits of the food - Clams contain the highest amount of B12 out of all the foods, but it is also a great source of potassium.
Best ways to eat - Clams can be steamed or boiled until their shells crack open. Most often, clams are added to pasta dishes, sauces or stews. One of the most well-known dishes that contain clams is New England or Manhattan clam chowder.
Amount of Vitamin B12 - Three ounces of oysters, cooked, contains 21.8 mcg of vitamin B12.
Other benefits of the food - Aside from
beinga good source of B12, oysters contain 32 mg of zinc which is the highest amount of zinc that is found in any food. Zinc is vital for the body to help fight offcolds and helps the body produce testosterone needed to keep the healthy ovaries.
Best ways to eat - The most popular way to eat oysters is in raw form or as a
friedappetizer, but they can also be added to seafood stews like Oyster Crab Bisque.
Amount of Vitamin B12 - Three ounces of mussels, cooked, contains 20.5 mcg of vitamin B12.
Other benefits of the food - Oysters also contain a significant amount of potassium, omega-3 fatty acids and protein.
Best ways to eat - The best way to eat mussels is to steam, usually in a garlic or tomato both. While they are often eaten as an appetizer, they can also be added to a seafood stem.
Amountof Vitamin B12 - Three ounces of crab meat contains 10.3 mcg of vitamin B12.
Other benefits of the food - This is one of the vitamin B12
foods thatalso contain a number of other important vitamins. Vitamin A, B, and C can all be found in crab meat, and you also get a healthy dose of magnesium and zinc.
Best ways to eat - The most favored way to eat crab is to steam them and dip the meat from the legs and claws into butter. You can also make appetizers from the meat like crab cakes or add it into a seafood chowder.
of Vitamin B12 - Three Amount of trout contains 5.4 mcg of vitamin B12. ounces
Other benefits of the food - Trout can also help with brain function and relieve inflammation because it is rich in omega-3 fatty acids. This fish also has a significant source of vitamin D.
Best ways to eat - The best way to prepare fish is grilling it with extra virgin olive oil. It goes great with many leafy green sides like sauteed spinach.
Amount of Vitamin B12 - Three ounces of salmon, cooked, contains 4.8 mcg of vitamin B12.
Other benefits of the food - Salmon is one of the most beneficial fatty fishes. Containing a significant amount of protein and omega-3 fatty acids, it is good for your heart and brain. Salmon also provides you with more than the daily recommended value of vitamin D.
Best ways to eat - While salmon can be prepared in a number of ways to get the all the healthy benefits, it provides the best if baked or grilled. Salmon goes well with any side dish from pastas to fresh veggies.
Amountof Vitamin B12 - Three ounces of light tuna, canned, contains 2.5 mcg of vitamin B12.
Other benefits of the food - Tuna, like many of the other fatty
fish as one of the vitaminB12 foods, is a great source of vitamin D and omega 3-fatty acids. It also contains docosahexaenoic acids and eicosapentaenoic acids which are said to help improve mood.
Best ways to eat - Most people use canned tuna for salads when mixed with mayo. For a better and healthy option, omit the mayo and mix the tuna with balsamic vinegar, mustard, lemon,
oregano,and basil. Always look for canned tuna in water as opposed to oil.
of Vitamin B12 - Three ounces of haddock contains 1.8 mcg of vitamin B12. Amount
Other benefits of the food - Haddock has a much lower amount of mercury than most other fishes, making it a better option. It also
a significant source of selenium which helps reduce the risk of cancer, diabetes and heart disease. contains
Best ways to eat - Haddock is
baked with simple ingredients like lemon and herbs. Grilling haddock can also be served as a great alternative to the typical burger. best
Amount of Vitamin B12 - Eight ounces of yogurt, low fat, contains 1.1 mcg of vitamin B12.
Other benefits of the food - Yogurt is highly beneficial to digestive health since it contains plenty of probiotics, and it also contains calcium, protein, and magnesium, making it heart healthy as well.
Best ways to eat - You can eat yogurt plain or mixed with any variety of fruits, oats, and nuts. You can also add it to any smoothie for a healthy breakfast shake or snack.
Amountof Vitamin B12 - One egg, hard boiled, contains .6 mcg of vitamin B12.
Other benefits of the food - Eating eggs supplies you
withprotein as well as vitamin D. They can help your bones stay strong because they provide you with plenty of vitamin D.
Best ways to eat - You can eat eggs any way but you do want to make sure you keep the portion size in mind. Eggs can also be cooked to accompany many of the other vitamin B12 foods on this list, either by poaching the eggs or making an omelet.
of Vitamin B12 - Three ounces of turkey contains .3 mcg of vitamin B12. Amount
Other benefits of the food -Turkey
half of your daily recommended value of selenium. Turkey also helps you get contains because it contains tryptophan. a good night's sleep
Best ways to eat - The best way to eat turkey is to roast it in the oven, but you can also get
turkey to mix in sauces or as meatballs and serve it with spaghetti squash. ground
Amount of Vitamin B12 - Three ounces of chicken contains .3 mcg of vitamin B12.
Other benefits of the food - Eating more chicken can help you lose weight because you actually burn calories just by digesting it. Chicken is also a great source of protein.
Best ways to eat - Chicken is another food that can be made in a variety of ways. Some of the best ways is to bake it in the oven or grill it with BBQ sauce.
Those who are vegans or vegetarians may be more concerned about having a vitamin B12 deficiency since this vitamin is primarily found in animal products. Breakfast cereals, meat alternatives, and some yeast may be supplemented with vitamin B12 but not a significant amount that will meet the daily recommended value. Taking a vitamin B12 supplement, like cyanocobalamin, should be discussed with your doctor if you eat a primarily plant based diet.