Top 10 Foods Packed with Vitamin B12 for Stronger Immunity and Energy

Vitamin B12, or cobalamin, is a vital water-soluble vitamin essential for red blood cell production, DNA synthesis, and nerve cell maintenance. Deficiency in B12 can lead to fatigue, cognitive issues, and nerve damage. While it's predominantly found in animal-based foods, certain fortified plant-based products also provide this nutrient.

Top 10 Vitamin B12-Rich Foods:

1. Beef Liver: An exceptionally rich source, with a 3-ounce serving offering over 70 micrograms of B12.
2. Fish (Salmon, Tuna, Trout): These varieties are high in B12 and omega-3 fatty acids.
3. Chicken: Provides about 0.3 micrograms of B12 per 3-ounce serving.
4. Eggs: One large egg contains approximately 0.6 micrograms of B12, primarily in the yolk.
5. Dairy Products (Milk, Cheese, Yogurt): A cup of milk or a slice of cheese offers about 1 microgram of B12.
6. Fortified Breakfast Cereals: Many cereals are enriched with up to 6 micrograms of B12 per serving, benefiting those on plant-based diets.
7. Nutritional Yeast: Often fortified, it can provide up to 8 micrograms of B12 per serving and adds a cheesy flavor to dishes.
8. Clams and Shellfish: A 3-ounce serving of clams delivers over 80 micrograms of B12.
9. Turkey: A 3-ounce portion offers approximately 1.5 micrograms of B12.
10. Fortified Plant-Based Milk: Options like soy, almond, or oat milk often contain 2 to 3 micrograms of B12 per serving.

Incorporating these foods into your diet can help maintain adequate B12 levels. For those at risk of deficiency—such as older adults, vegetarians, vegans, and individuals with certain medical conditions—monitoring B12 intake is crucial. Consulting with a healthcare provider for personalized advice is recommended.

Ref: https://www.blogs.medicasapp.com/top-10-sources-of-vitamin-b12-rich-foods/