Top Food Sources of Vitamin B12

Amy Taylor April 28, 2016

You probably are well aware of vitamins A, C, D and E and their role on keeping your body healthy. What about vitamin B? This nutrient comes in different kinds and like other vitamins, they are also essential for your body. It is easy to get most B vitamins by eating a well-balanced diet as they are abundant in whole foods, including fruits and vegetables. However, there is one type of B vitamin that is more common in meat and dairy products. It’s vitamin B12. This is a problem for people who don’t eat a lot of meat and dairy products.

Why is vitamin B12 important? Well, it does have a lot of roles to play in maintaining our health. Vitamin B 12 helps the body produce DNA and red blood cells, supports your immune system, and boost immunity. Signs of vitamin B deficiency include weakness, fatigue, and light-headedness.

If you think you’re not having enough vitamin B12, here are some foods that you may consider in your diet:

Clams

Did you know that clams have the highest concentration of vitamin B12 among any other food? Not only that. Clams are also abundant in potassium, giving your body 15 of the daily recommended level. Clams are great for pasta dishes. They are so easy to cook. Simply steam the clams until they are opened. It has such a wonderful flavour that takes your pasta dish to the next level!

Mussels

Apart from being super-rich in vitamin B12, mussels boast of high levels of protein, potassium, vitamin C, and omega-3 fatty acids.

Oysters

Oysters are always a favourite in Japanese restaurants. Just 32 grams of oysters have 400% of your RDA of vitamin B12! Another thing, oyster contains more zinc than any other food. This trace mineral plays a valuable role in our health by supporting our immune system. Zinc also boosts sexual health by increasing testosterone production in men and helping keep ovaries healthy in women.

Crab

One can of blue crab meat contains 58% of your body’s daily need of vitamin B12. Apart from this, it is also filled with A, B, and C, as well as magnesium.

Sardines

Apart from B vitamins, sardines boasts of calcium and vitamin D which essential in strengthening your bones. Fish are also rich in omega-3 fatty acids, which promote brain function and fight inflammation. Aside from sardines, trout and salmon are good choices as well. A three-ounce serving of salmon provides 100% of your daily need of vitamin D.

Keeping a balanced diet really matters as far as making sure that your body gets all the nutrients it needs. Be sure to get a serving of any of these highly nutritious foods on your next meal to increase your body’s level of vitamin B12.