Top foods rich in vitamin B12

However, this nutrient is crucial for health, being involved in the proper functioning of the nervous system and the production of red blood cells. Here’s what you need to know about vitamin B12 and what the richest food sources are.

The role of vitamin B12

The main roles of cobalamin, according to the National Institutes of Health, in the article “Vitamin B12”:

• DNA synthesis
• Maturation of red blood cells
• Optimal functioning of the nervous system by myelin synthesis
• Energy production

B12 deficiency

Vitamin B12 deficiency is initially manifested by fatigue, anemia, palpitations, neurological symptoms (tingling in the limbs). In the long run, it causes irreversible damage to the central nervous system, according to the National Institutes of Health in the article “Vitamin B12”.

According to the same source, the following groups are at risk of deficit:

• Vegans (those recommended with B12 supplements)
• Babies born and nursed from vegan mothers
• The elderly
• Patients with pernicious anemia (Biermer’s anemia)
• Patients with some gastrointestinal disorders (celiac disease, Crohn’s disease)
• Patients treated by bariatric surgery

The deficit can be detected with the help determination of active vitamin B12investigation performed in medical analysis laboratories.

Recommended daily dose

As presented by Daisy Whitbread in the article “Top 10 Foods Highest in Vitamin B12 (Cobalamin)”, the recommended daily dose of vitamin B12 in adults is 2.4 μg (micrograms), being slightly higher in pregnant women and those who breastfeeding.

Top 10 foods rich in vitamin B12

According to Daisy Whitbread in the article “Top 10 Foods Highest in Vitamin B12 (Cobalamin)”, the richest foods in cobalamin are:

1. Shells: 100 g of shells contain about 99 μg of vitamin B12, which covers 4120% of the daily requirement. Enormous amounts of cobalamin are also found in oysters and mussels.
2. Liver: Pork liver, beef and lamb, as well as other animal organs are excellent sources of vitamin B12.
3. Mackerel: Over 1000% of the recommended daily allowance (RDA) of cobalamin is 150 g of mackerel.
4. Hering: 150 g of herring covers over 700% of the daily requirement of vitamin B12.
5. Sardine: About 500% of the RDA of this vitamin is covered with 150 g of sardines.
6. Ton: 100 g of tuna provides almost 11 μg of vitamin B12.
7. Beef: A portion of 100 g of beef brings an intake of vitamin B12 of over 300% of RDA.
8. The milk: A 200 ml glass of milk provides half of the daily requirement of vitamin B12.
9. Yogurt: A cup of natural yogurt contains almost 40% of the recommended amount of cobalamin daily.
10. Eggs: Eggs also contain vitamin B12, the richest sources being especially those of duck and goose.

Other foods of animal origin also contain significant amounts of vitamin B12, such as cheese, poultry, lamb or pork, shellfish and various species of fish. Some plant foods (such as breakfast cereals) are enriched with this vitamin.

Make sure you take your daily dose of vitamin B12 through a varied and balanced diet. If you show signs of deficiency, consult your doctor.

References:

1. “Vitamin B12.” National Institutes of Health2013, ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed 27 May 2022.

1. ‌Whitbread, Daisy. “Top 10 Foods Highest in Vitamin B12 (Cobalamin).” MyfooddataMy Food Data, 13 Sept. 2008, www.myfooddata.com/articles/foods-high-in-vitamin-B12.php. Accessed 27 May 2022.

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