Vitamin B₁₂ content in food products

Vitamin B₁₂ content in food products

Vitamin B₁₂, also known as cobalamin, is a water-soluble vitamin that is essential for nerve function, DNA synthesis, and the formation of red blood cells. It is primarily found in animal-based foods, making it important for individuals following vegetarian and vegan diets to ensure they have alternate sources of vitamin B₁₂ through fortified foods or supplements. Here are some of the best food sources of vitamin B₁₂ along with their content per serving:

1. Clams: Clams are one of the richest food sources of vitamin B₁₂. Three ounces of cooked clams provide approximately 84 micrograms of vitamin B₁₂.
2. Liver (Beef or Chicken): Organ meats like beef liver or chicken liver are high in vitamin B₁₂. A 3-ounce serving of cooked beef liver contains around 70.7 micrograms of vitamin B₁₂.
3. Trout: Trout is a type of fish that is rich in vitamin B₁₂. A 3-ounce serving of cooked trout offers about 5.4 micrograms of vitamin B₁₂.
4. Salmon: Salmon is another fatty fish that is a good source of vitamin B₁₂. A 3-ounce serving of cooked salmon provides approximately 4.8 micrograms of vitamin B₁₂.
5. Eggs: Eggs are a valuable source of vitamin B₁₂, primarily found in the yolk. One large egg contains about 0.6 micrograms of vitamin B₁₂.
6. Beef: Beef is a good source of vitamin B₁₂. A 3-ounce serving of cooked beef provides around 2.1 micrograms of vitamin B₁₂.
7. Milk and Dairy Products: Dairy products like milk, yogurt, and cheese contain vitamin B₁₂. One cup of milk offers about 1.2 micrograms of vitamin B₁₂.
8. Fortified Foods: Various fortified foods, such as breakfast cereals, plant-based milk alternatives, and nutritional yeast, are fortified with vitamin B₁₂. The amount of vitamin B₁₂ in fortified foods can vary, but they can be a good source for individuals following plant-based diets.
9. Chicken: Chicken is a poultry option that contains vitamin B₁₂. A 3-ounce serving of cooked chicken provides around 0.3 micrograms of vitamin B₁₂.
10. Shellfish (Oysters, Mussels): Shellfish like oysters and mussels are rich sources of vitamin B₁₂. Three ounces of cooked oysters provide around 21 micrograms of vitamin B₁₂.

Incorporating these vitamin B₁₂-rich foods into your diet is crucial for meeting your body’s needs for this essential vitamin, particularly for vegetarians, vegans, and older adults who may have difficulty absorbing vitamin B₁₂. It’s important to obtain an adequate amount of vitamin B₁₂ to support overall health and prevent deficiencies that can lead to neurological problems and anemia.