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Vitamin B12-Rich Foods: A Comprehensive List
Importance of Vitamin B12
Vitamin B12 is a crucial nutrient that plays a vital role in various bodily functions. Unlike other vitamins, your body cannot produce vitamin B12 naturally, so it must be obtained through your diet or supplements.
Benefits of Adequate Vitamin B12 Intake
Maintaining adequate vitamin B12 levels offers numerous potential benefits, including:
- Enhanced immune system
- Improved nerve function
- Reduced risk of anemia
30 Foods High in Vitamin B12
To help you incorporate more vitamin B12 into your diet, here's a comprehensive list of 30 foods arranged in descending order based on their B12 content:
| Food | Vitamin B12 (mcg per serving) |
|---|---|
| Clams | 84 |
| Liver (beef, chicken, pork) | 60-70 |
| Fish (salmon, tuna, sardines) | 15-20 |
| Crab | 12 |
| Low-fat beef | 4 |
| Fortified cereal | 4-6 |
| Fortified soymilk | 3 |
| Fortified tofu | 2.5 |
| Low-fat dairy | 1.2-2 |
| Cheese | 1-1.5 |
| Eggs | 0.5-1 |
| Fortified nutritional yeast | 2-15 |
| Turkey | 0.9 |
| Chicken | 0.5 |
| Lamb | 0.3 |
| Pork | 0.2 |
| Quorn | 0.2-0.5 |
| Mushrooms | 0.1-0.2 |
| Spinach | 0.1 |
| Sweet potato | 0.1 |
| Asparagus | 0.1 |
| Avocados | 0.1 |
| Broccoli | 0.1 |
| Brown rice | 0.1 |
| Fortified plant-based milk | 0.1 |
| Beans (black, kidney, pinto) | 0.1 |
| Lentils | 0.1 |
| Nuts (almonds, walnuts) | 0.1 |
| Seeds (sunflower, pumpkin) | 0.1 |
Incorporating these foods into your regular diet is an effective way to ensure you're getting enough vitamin B12.
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