Vitamin B-12 also known as cobalamin, is an important vitamin when it comes to eliminating fatigue, anemia, depression and mania. A short term deficiency in vitamin B-12 can lead to the aforementioned symptoms, however a long term deficiency can lead to more serious problems like permanent nerve damage to the central nervous system which includes our brain.
Recent studies have shown that over 40% of adults in the United States are deficient in this essential vitamin, so make sure that you are eating these foods rich in vitamin B-12 to keep yourself from becoming deficient.
Most adults who are deficient in vitamin B-12 are deficient in other vitamins and minerals as well due to a poor diet high in fats and carbohydrates but lacking these nutrients.
Vegans and vegetarians should be especially aware of the potential to become vitamin B-12 deficient because the best sources of vitamin b-12 come from animal based sources. These people should take a vitamin B-12 supplement to make up the difference.
For those of us that eat meat however, it is best that we get out vitamin B-12 from our diet as opposed to a supplement because dietary vitamins are more easily digestible and absorbed by our bodies. This is because of other compounds found within these foods that aids with the processing of the vitamin B-12.
Vitamin B-12 is a water soluble vitamin which means you can at as much as you want as it is not stored in our fat and doesn’t have the potential to harm us. Vitamin B-12 is unique in that the liver can store it for up to a year, so make sure you are getting enough by eating these foods.
Here is a List of Foods Highest in Vitamin B-12
- Shellfish
A 3ox serving of either cooked clams, oysters, or mussels is going to give you well over the recommended daily allowance of vitamin B-12. Cooked clams will give you about 84 micrograms of vitamin B-12 which is about 1400% of your daily allowance.
Oysters comparatives give us 400% of our daily value, and mussles about 350% again based on a 3 oz serving.
If you love shellfish, it is by far and away the best dietary option when it comes to getting enough vitamin B-12.
- Beef Liver
Beef liver is definitely an acquired taste, but if you can stomach it, it can be a great source of vitamin B-12. Beef liver has well over 100% of your daily value in just 3 ounces so you can get your requirements completely out of the way with just once piece of liver and then some.
Beef liver give you about 1000% of your recommended daily allowance of vitamin B-12 so if the idea of eating it disgusts you, just remember in theory you only have to eat it once every 10 days to get all the Vitamin B-12 you need to function.
- Fish
Fish, in particular mackerel, smoked salmon , herring, tuna and sardines are all good sources of vitamin B-12. All of these options will give you enough Vitamin B-12 to get you through the day, but salmon and mackerel will give you the most out of these options.
- Crustaceans
Crustaceans are your shrimps, crabs, crayfish and lobster. A 3 oz serving of crab is going to give you about 160% of your daily value of vitamin B-12 and is the best food item on this list when it comes to getting enough vitamin B-12.
Crayfish will give you about 44% of what you need daily in the same 3 oz serving size, shrimp will give you about 25%, and lobster about 20%.
- Fortified Cereals
If you are a vegetarian or vegan, fortified cereals are your best bet when it comes to foods high in vitamin B-12. They may not be natural sources, but as mentioned earlier vegans and vegetarians don’t have many options when it comes to food that has significant amounts of vitamin B-12.
Fortified cereal can help you make up that difference if you’re vegetarian or vegan by providing you with more than 300% of your daily value of vitamin B-12 in just one cup.
When choosing a cereal, try to get one that is whole bran which will have plenty of fiber and other vitamins and minerals as well.
