Source: https://top-list.co/top-best-foods-with-more-vitamin-b12-v5328.html
- Animal liver and kidneys
- Fortified cereals
- Fortified nutritional yeast
- Trout
- Salmon
- Tuna
- Beef
- Sardines
- Clams
- Fortified plant milks
Animal liver and kidneys
The vitamin B12 potency of composite samples of beef, pork, and lamb liver, kidney, pancreas, spleen, heart, and lung, as well as brain and liver from elderly cows and sows, was determined. And not surprised when the greatest sources of vitamin B12 were found to be the liver and kidney.
Organ meats are among the most nutrient-dense meals available. Vitamin B12 is abundant in the liver and kidneys, particularly those in lamb. Lamb’s liver provides 3,571% of the Daily Value (DV) for vitamin B12 in a 3.5-ounce (100-gram) serving. While lamb liver has a greater vitamin B12 content than beef or veal liver, the latter two can still contain up to 3,000% of the daily value (DV) per 3.5 ounces (100 grams). Copper, selenium, and vitamins A and B2 are all abundant in lamb liver. Kidneys from lamb, veal, and beef are also high in vitamin B12. Per 3.5-ounce (100-gram) meal, lamb kidneys supply nearly 3,000% of the daily value (DV), as well as more than 100% of the DV for vitamin B2 and selenium.
Animal liver and kidneys
Fortified cereals
Because it’s synthetic and not sourced from animal sources, this vitamin B12 source, fortified cereals, may be suitable for vegetarians and vegans. Although fortified cereals are not typically advised as part of a balanced diet, they can be a useful source of B vitamins, particularly B12. The process of adding nutrients to food that were not originally there is known as a fortification. For example, 1 cup of Malt-O-Meal Raisin Bran has up to 62% of the daily value for vitamin B12 (59 grams). This cereal also contains 29% of the daily value for vitamin B6 and significant quantities of vitamin A, folate, and iron in the same serving.
According to studies, eating fortified cereals on a daily basis can help boost vitamin B12 concentrations. In fact, one research found that participants’ B12 levels increased considerably after eating 1 cup (240 mL) of fortified cereal with 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks. If you decide to supplement your vitamin B12 consumption with fortified cereal, look for one that is low in added sugar and high in fiber or whole grains.
Fortified cereals
Fortified nutritional yeast
Nutritional yeast, sometimes known as “nooch”, is a popular vegan cooking product. The contents in this powdered yeast give it its name, including protein and a variety of vitamins, minerals, and antioxidants. Nutritional yeast has been shown in studies to provide a variety of health advantages, ranging from decreased cholesterol to protection against disease-causing cellular damage.
Vitamin B12 is not naturally found in nutritional yeast. It is, however, frequently fortified, making it a good source of this vitamin. Because it’s synthetic, vitamin B12 in nutritional yeast is vegan-friendly, just like it is in fortified cereals. Nutritional yeast contains up to 733% of the daily value for vitamin B12 in two tablespoons (15 grams). Researchers discovered that adding nutritional yeast to the diets of raw food vegans raised vitamin B12 blood levels and helped lower blood markers of B12 insufficiency in one trial.
Fortified nutritional yeast
Trout
Trout is similar to salmon and char and is a member of the Salmonidae family. Rainbow trout, brown trout, and brook trout are some of the species known as trout. Trout are high in protein, niacin, vitamin B12, and omega-3 fatty acids, among other nutrients.
Rainbow trout is one of the healthiest fish available. It’s also widely available in supermarkets. Protein, good fats, and B vitamins are abundant in this freshwater species. Rainbow trout has a wide range of vitamins, including a high concentration of those in the B family. A 3-ounce serving of trout contains 28% of the recommended value for niacin (B-3), 16% of pantothenic acid (B-5) and pyridoxine (B-6). A 3.5-ounce (100-gram) portion of trout fillet provides 312% of the daily value (DV) for vitamin B12 and 1,171 mg of omega-3 fatty acids. Adults should eat 1,100–1,600 mg of omega-3 fatty acids per day, according to experts. Trout are also high in minerals including manganese, phosphorus, and selenium.
Trout
Salmon
Salmon is one of the most nutrient-dense foods available. This delicious fatty fish is not only high in nutrients, but it may also help to minimize risk factors for a variety of diseases.
Salmon is a great supplement to the diets of many people who are trying to eat healthier. It’s packed with omega-3 fatty acids, protein, and B vitamins. Salmon is high in B vitamins, which are essential for energy generation, reducing inflammation, and protecting heart and brain health. More than 200% of the recommended requirement for vitamin B12 is found in half of a cooked salmon fillet (6 ounces). And for last, when it comes to how much fish to eat, at least two meals of salmon per week will help you satisfy your omega-3 fatty acid requirements.
Salmon
Tuna
A health website claims that eating tuna can avoid vitamin B12 deficiency. The fish contains this essential vitamin in “high concentrations”, said Healthline, “and 100 grams of fresh tuna contains almost 160% of your daily vitamin B12 requirement”.
Tuna is a popular fish that provides a variety of nutrients, including protein, vitamins, and minerals. It has large levels of vitamin B12, particularly in the dark muscles, which are located just beneath the skin. Cooked tuna contains 453% of the daily value (DV) for the vitamin in a 3.5-ounce (100-gram) serving. In addition to lean protein, phosphorus, selenium, and vitamins A and B3, this same serving size is high in lean protein, phosphorous, selenium, and vitamins A and B3. Tuna in a can also has a good level of vitamin B12. In fact, a can of light tuna canned in water (142 grams) contains 152% of the daily requirement.
Tuna
Beef
Vitamin B12 may be found mainly in beef. Other nutrients included in beef include folate, niacin, iron, zinc, potassium, and protein. 467% of the DV for vitamin B12 is found in one grilled flat iron steak (about 190 grams). Furthermore, the same quantity of steak offers sufficient quantities of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc. It’s best to buy low-fat cuts of beef if you want to get more vitamin B12. It’s also best to grill or roast it rather than fried it to keep the B12 content.
Red meat, on the other hand, can be rich in saturated fat. People trying to decrease their cholesterol should consume fewer than 6% of their daily calories from saturated fat, according to the American Heart Association. When buying red meat, go for leaner cuts with less saturated fat.
Beef
Sardines
This is a small saltwater fish with soft bones. You’ll most often find them in tins, either kept in water or oil. They may be purchased fresh in a few places. Sardines are extremely nutritious since they contain large levels of almost every vitamin. They’re high in omega-3 fatty acids and are a great source of them.
These small fish are high in nutrients that can help avoid a variety of diseases. Some of these nutrients have been related to the prevention of heart disease or may protect against certain cancers. Sardines are occasionally advised for pregnant women and the elderly. Calcium and other essential elements can be found in them. 554% of the DV for vitamin B12 is found in a 1-cup (150-gram) serving of drained sardines. Sardines are also high in omega-3 fatty acids, which have been demonstrated to have a variety of health benefits, including lowering inflammation and boosting heart health.
Sardines
Clams
Clams are nutrient-dense shellfish that are small and chewy. If you can’t eat meat, clams are a good source of B12, whether cooked or in a soup.
This mollusk is a high-protein, low-carbohydrate food with a lot of vitamin B12. In just 20 small clams, you can gain more than 7,000% of your daily value (190 grams). Clams, particularly entire baby clams, are high in iron, providing over 200% of the daily value in a 100-gram (3.5-ounce) serving. Clams are also a rich source of antioxidants, according to research. Surprisingly, cooked clam broth is also strong in vitamin B12. Per 3.5 ounces of canned clam soup, 113–588% of the DV is provided (100 grams). Shellfish, such as clams, oysters, mussels, and scallops, is a good source that also has a lot of other benefits, such as being low in calories and, in certain circumstances, being high in carotenoids.
Clams
Fortified plant milks
Filling dietary gaps, preventing iron deficiency in youngsters, and increasing bone density and strength are all benefits of fortification. If you’re lactose intolerant or allergic to dairy, though, lactose-free or nondairy alternatives should be your first choice. Nondairy milk is also popular among vegans who want a healthy alternative to dairy milk.
While soy, almond, and rice milk aren’t naturally high in vitamin B12, they’re frequently fortified, making them a good source. These dairy substitutes may be used in recipes in place of regular milk or enjoyed as a tasty beverage! Although the quantity of B12 in non-dairy milk varies depending on the kind and brand, a cup can contain up to 3 micrograms. Soy milk, for example, has up to 86% of the daily need for vitamin B12 in only one cup (240 mL). As a result, fortified non-dairy milk is an excellent choice for anyone looking to improve their B12 intake and avoid deficiency. The B12 in nondairy milk is synthetic, much like the B12 in other fortified sources, thus it’s vegan-friendly.
