Vitamin B12 is found primarily in animal-based foods. Here are some of the best food sources of vitamin B12:
1. **Shellfish**: Shellfish, such as clams, mussels, and oysters, are especially high in vitamin B12. A small serving can provide several times the daily recommended intake of this nutrient.
2. **Fish**: Fatty fish like salmon, trout, and tuna contain good amounts of vitamin B12. Besides being a great source of omega-3 fatty acids, these fish can contribute to fulfilling your B12 needs.
3. **Meat**: Beef, lamb, and pork, including organ meats like liver, are rich in vitamin B12. Enjoying lean cuts of meat can be an effective way to obtain this essential nutrient.
4. **Poultry**: Chicken and turkey are also good sources of vitamin B12. Opt for skinless, lean cuts for a healthier choice.
5. **Eggs and dairy products**: Eggs, particularly the yolk, and dairy products like milk, cheese, and yogurt contain decent amounts of vitamin B12. Be sure to choose organic or fortified options whenever possible.
6. **Fortified foods**: Certain plant-based foods, including plant-based milk alternatives, breakfast cereals, and nutritional yeast, are fortified with vitamin B12. Check the labels to ensure they specifically state they are fortified with B12.
If you follow a vegetarian or vegan diet, it may be challenging to obtain enough vitamin B12 as it is primarily found in animal-based foods. In such cases, it may be recommended to consider fortified plant-based alternatives or talk to your healthcare provider about supplementation to ensure adequate B12 levels.
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