Vitamin B12 Foods


Vitamin B12 is a complex vitamin that a human body needs to have a large amount stored. That vitamin B12 is important to people is an understatement. In fact, vitamin B12 helps in the body’s metabolism, hemoglobin reproduction and DNA and cellular production. Hence, deficiency of the said vitamin could increase risks of heart diseases and may even cause permanent brain and central nervous system damage. People need not worry though because they can easily obtain the vitamin from many vitamin b12 foods.

Actually, vitamin B12 is largely produced by bacteria, yeast and other microorganisms. Hence, the natural vitamin is generally found in animal foods and byproducts; while its synthetic form is likewise obtainable through supplements. Here is a list of some best foods with vitamin b12 benefits:

Beef vitamin b12 foods – One could get high doses of B12 depending on the cut, starting with a lean fat-trimmed chuck, followed by a sirloin, rib-eye and ribs.

Caviar vitamin b12 foods – These are fish eggs that are usually eaten as spread or garnish. Whitefish eggs are said to contain large doses of the vitamin.

Cheese vitamin b12 foods – It is said that one can get substantial amount of vitamin B12 sources from Swiss cheese, followed by gjetost, mozzarella, parmesan, tilsit and feta cheeses.

Crab and lobster vitamin b12 foods – These sea creatures do not only provide sumptuous food delight but they are rich sources of vitamin B12 as well.

Eggs vitamin b12 foods – Chicken, goose and duck eggs are great sources of B12, particularly their egg yolks.

Fish vitamin b12 foods – Mackerel, herring, salmon, tuna, cod, sardines, trout and bluefish, respectively, offer great sources of vitamin B12.

Lamb vitamin b12 foods – The shoulder, foreshank and leg, followed by lamb chops are lamb cuts that provide a great healthy meal. Lamb cuisine is common in the Mediterranean, Australia, East Asia, New Zealand and Middle East.

Liver vitamin b12 foods – The animal liver that top the list are that of a lamb, cow, moose, turkey, duck and goose. This can be prepared steamed or fried.

Milk and yogurt vitamin b12 foods – Especially from soy, skim and butter milk, a person can be sure to get vitamin B12.

Octopus vitamin b12 foods – Whether cooked or raw in the Mediterranean, Hawaiian or Japanese style, an octopus has b12 vitamins. Shellfish vitamin b12 foods – Shellfish contain large amounts of b12. Some examples are clams, mussels and oysters, which can be prepared raw, baked, fried or steamed. The other vitamin b12 foods include: cereals, brewer’s yeast extract, energy bars, kelp, blue-green algae and tofu.

While people are likely to get substantial amounts of the vitamin from vitamin b12 foods, people are warned though that a lot of these foods are likewise high in cholesterol. People are highly advised to consume the foods in moderate amounts to prevent heart risks.

Moreover, for the guidance of everybody, they are advised to study the vitamin b12 foods’ Dietary Reference Intakes (DRIs), such as: the Recommended Dietary Allowance (RDA), which pertains to the daily average intake sufficient to meet the minimum nutrition requirement; the Adequate Intake (AI), which is supplements and supports the RDA values; and Tolerable Upper Intake Level (UL), which conversely refers to the prescribed maximum daily intake that a person must consume.