8 foods which are the highest source of Vitamin B12

Vitamin B12 also known as cobalamin, is a water-soluble vitamin involved in metabolism that has many health benefits. It helps in formation of red blood cells, smooth liver functioning, and also the synthesis of DNA. It has also been proven that vitamin B12 promotes healthy brain functioning and boosts overall metabolism. The Reference Daily Intake (RDI) of vitamin B12 for adults is about 2.4 micrograms. Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it and further help with the functioning. As per a study by Complementary Therapies in Medicine, it is said that vitamin B12 supplementation, along with folic acid, improved glycemic control and insulin resistance in patients with type 2 diabetes mellitus. Take a look at 8 foods which are the highest source of Vitamin B12 and one can add them in their regular diet.

Cow milk is a good natural source of vitamin B12. 1 cup of whole or low-fat cow’s milk provides approximately 1.0 to 1.3 micrograms of B12. It is also rich in calcium, protein,and riboflavin (B2) and vitamin D.

Plant-based milk sources like soy, almond, and rice are rich in vitamin B12 and regular consumption of these milks is considered good for the human body. Usually, a cup of fortified plant-based milk can provide around 25-50% of the daily recommended intake of B12, depending on the fortification level.

Cereals like bran and whole wheat oats are rich in vitamins and minerals, including vitamin B12, folate, iron, and vitamin A, and all these nutrients make them a healthy and balanced meal. The amount of B12 varies between brands, but a single serving of fortified cereal can provide anywhere from 25% to 100% of the recommended daily intake of B12.

It is rich in protein and vitamin B12 and is suggested to be consumed without any added sugar to gain maximum benefits. 1 cup of plain Greek yogurt provides about 1.0–1.4 micrograms of B12, which is around 40–60% of the recommended daily intake.

One large egg provides about 0.6 micrograms of vitamin B12, mostly concentrated in the yolk. The B12 in eggs is well-absorbed, especially when the yolk is not overcooked. Poaching or soft boiling helps preserve nutrients. Eggs are also rich in choline, vitamin D, and high-quality protein, making them excellent for brain and liver health.

One large egg provides about 0.6 micrograms of vitamin B12, mostly concentrated in the yolk. The B12 in eggs is well-absorbed, especially when the yolk is not overcooked. Poaching or soft boiling helps preserve nutrients. Eggs are also rich in choline, vitamin D, and high-quality protein, making them excellent for brain and liver health.

Just 100 grams of lamb liver provides over 85 micrograms of B12. B12 from the liver is highly bioavailable and is good for people with anemia or neurological issues. It also contains iron, vitamin A, and folate.

It is a good source of protein, vitamins, and minerals. Two tablespoons of fortified nutritional yeast may contain up to 733% of the DV for vitamin B12.