10 Foods High In Vitamin B12: The Nutrients You Need

10 Foods High In Vitamin B12: The Nutrients You Need


Vitamin B12 is a water-soluble vitamin that your body needs for proper functioning. It helps create red blood cells and DNA and supports your mood, memory, and cognitive function. If you are one of the many people who don’t eat enough foods that contain vitamin B12, it can cause anemia, nerve damage, and even dementia. if you're looking to lose weight, this vitamin can help  especially when you eat a diet that's rich in it. Here are 10 foods high in vitamin B12 that you can incorporate into your daily routine to help keep you healthy.

What is B12? 

Vitamin B12 is an essential nutrient that helps maintain a healthy nervous system, immune system, and cardiovascular health. Some of the major products of vitamin B12 in our bodies are red blood cells and DNA. Vitamin B12 deficiency can occur if you do not get enough food with natural sources of vitamin B12 or if your body absorbs more than what is needed for efficient function. In order to maintain a healthy vitamin B12 level, being aware of your food choices is key.  Here are some foods rich in vitamin B12 that you should consider adding to your diet.

5 Benefits of Vitamin B12

Many people are deficient in the Vitamin B12 level, but this can be remedied by consuming foods rich in vitamin B12. B12 is important to maintaining a healthy body which is why it's beneficial to have on hand. Some other benefits of vitamin B12 include:

Helps maintain a healthy nervous system

Vitamin B12 is critical for the formation of red blood cells, which carry oxygen through your body. It also supports DNA synthesis, which helps maintain healthy nerve and muscle function. One of the benefits of vitamin B12 is that it helps maintain a healthy nervous system. It does this by supporting the production of neurotransmitters, which are chemicals that transmit messages from one nerve cell to another.

Supports immune health 

Vitamin B12 supports the immune system, so if you don't have enough vitamin B12 in your diet, you are likely to suffer from frequent colds or infections. Vitamin B12 plays a key role in the production of antibodies. It supports our immune system, so it's important to eat foods that are rich in vitamin B12 if you're constantly fighting off colds and other illnesses. Vitamin B12 plays an important role in the proper formation of red blood cells. It’s also necessary for proper neurological function and cell division.

Helps prevent heart disease

One of the major functions of vitamin B12 is to help prevent heart disease. Vitamin B12 helps maintain a healthy cardiovascular system by regulating the balance between clotting and fibrin, which leads to healthy blood flow. It also supports nerve function and protects against neurodegenerative conditions that can lead to memory loss. It's important to remember that one of vitamin B12's major functions is prevention of heart disease, so if you're looking for ways to prevent it, consider adding foods rich in vitamin B12 into your diet.

Promotes brain function 

Vitamin B12 helps with brain function. It is a key factor in the creation of a healthy nervous system and helps support mental health. Vitamin B12 has been shown to help reduce the risk of Alzheimer's disease and dementia in people. It also helps improve mental function. For example, meat and fish are rich sources of vitamin B12 because they contain a form of the vitamin called cobalamin that is easily absorbed by the body. Cobalamin is also found in animal organs such as liver, kidney, and brain tissue.

Increases iron absorption

Iron is a mineral that helps with the production of hemoglobin, which carries oxygen throughout your body. Iron is also an essential component for your body’s formation of red blood cells and DNA. Foods rich in iron are very beneficial to your health as they increase the absorption of iron in your body.  A diet rich in vitamin B12 will help you absorb iron and avoid anemia. This is because the body absorbs more iron when vitamin B12 levels are high. Vitamin B12 increases iron absorption and therefore helps increase your levels of iron. Fruits like bananas, oranges, strawberries, and cherries are filled with vitamin B12.

Top 10 B12 Vitamin Foods:

1. Salmon

Salmon is a great source of vitamin B12, containing anywhere from 4.7 to 8.2 micrograms of vitamin B12 per 100 g of salmon meat. Salmon is a great source of vitamin B12 because it contains high levels of this nutrient. It also has high levels of omega-3 fatty acids, which are good for your brain health.

2. Clams

Clams are a natural source of vitamin B12 and are a great source of protein. Clams are a great source of vitamin B12. In fact, they contain 500 micrograms per 100 grams of clam meat. This means that there is approximately one milligram of vitamin B12 in each clam. It’s also important to note that clams are a good source of selenium, which helps maintain healthy cells by protecting them against oxidative stress. This bivalve mollusk is also rich in selenium, which is important for boosting your antioxidant levels.

3. Eggs

Eggs are a great source of vitamin B12. The best way to consume eggs is through protein powder. Egg whites are a good option for those who want to avoid cholesterol, while the egg yolks have high amounts of vitamin B12. Other foods high in vitamin B12 include beef liver, clams and shrimp, salmon, tuna, turkey breast and pork loin.

4. Beef

Beef is one of the best foods for vitamin B12, as it has a higher concentration than other meats. Beef is also a good source of iron, so it's an excellent choice for those who want to maintain healthy levels of iron in their body.

5. Cheese

Cheese is a great source of vitamin B12. One ounce of cheese provides about 3 milligrams of the nutrient. This dairy product is actually made up of many different forms of vitamin B12, such as Cobalamin, Cyanocobalamin, and Hydroxocobalamin. In addition to being rich in vitamin B12, cheese also has plenty of other nutrients including calcium, phosphorus, and potassium.

It is important to note that some cheeses contain more than others - Swiss, goat, and blue cheeses are particularly high in vitamin B12.

6. Yogurt

Yogurt is an excellent source of vitamin B12. Yogurt also contains significant amounts of vitamin B12. It can be found in milk and milk products, such as yogurt. This food also contains vitamins A, D, and calcium, which are beneficial for healthy bones and teeth. One cup of plain or nonfat yogurt can provide as much as 2 milligrams of the nutrient. Clams, salmon, and oysters are also great sources of this essential nutrient.

7. Milk

One of the best sources of vitamin B12 is milk. Milk contains vitamin B12 in the form of methyl cobalamin, which is the most active form. One cup of cow’s milk has about 2.5 micrograms of vitamin B12, which is a substantial amount.

8. Cereals

Cereals are a great source of vitamin B12 because they are fortified with this nutrient. Selecting fortified cereals is an easy way to ensure that your body gets the correct amount of vitamin B12 needed for good health. Some popular cereals include Kashi, Post, and Bran Flakes.

9. Dark chocolate

This is an excellent food to include in your diet if you are looking for a way to increase your vitamin B12 intake. Dark chocolate is a rich source of vitamin B12, approximately 1 milligram per ounce. It also helps lower blood pressure and cholesterol levels and promotes healthy brain function.

10. Spinach

This leafy green vegetable is rich in vitamin B12.Spinach can be eaten raw or cooked in a variety of different ways.  One cup of raw spinach contains 1.6 milligrams of vitamin B12, which is about one-third of the daily requirement for an adult woman. It is also rich in folate, which is a type of B vitamin that helps maintain a healthy nervous system and cardiovascular health.


Vitamin B12 is an essential nutrient for a healthy body. But did you know there are many foods that are rich in Vitamin B12?We've created a list of 10 foods that are rich in Vitamin B12. These foods can be eaten daily and will provide the body with a lot of this important vitamin. See the list of foods above and get your hands on them today!

Vitamin B12 Food Infographics

Vitamin B12 Food, Foods high in vitamin B12, Vitamin B12

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