Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a significant role in various bodily functions. Essential for nerve function, DNA synthesis, and the production of red blood cells, Vitamin B12 is a key player in maintaining overall health. In this article, we’ll delve into the sources of Vitamin B12, its role in preventing deficiencies, and the importance of incorporating B12-rich foods into your diet. Whether you’re a health enthusiast or someone looking to improve your nutritional intake, understanding the role of cobalamin (B12 vitamin) is imperative.
Food Sources of Vitamin B12
To ensure an adequate supply of Vitamin B12, it’s essential to include B12-rich foods in your diet. Vitamin B12 is primarily found in animal-based products, making it a vital nutrient for those following a non-vegetarian diet. Here’s a list of the top 10 high B12 foods with their respective measurements of RDA (Recommended Dietary Allowance):
- Beef liver (3 ounces, cooked): Approximately 70.7 micrograms
- Clams (3 ounces, cooked): Approximately 84.1 micrograms
- Salmon (3 ounces, cooked): Approximately 4.8 micrograms
- Trout (3 ounces, cooked): Approximately 5.4 micrograms
- Tuna (3 ounces, cooked): Approximately 2.5 micrograms
- Fortified breakfast cereals (1 serving): Varies, check nutrition label
- Eggs (1 large): Approximately 0.6 micrograms
- Milk (1 cup): Approximately 1.2 micrograms
- Cheese (1 ounce): Approximately 0.9 micrograms
- Chicken (3 ounces, cooked): Approximately 0.3 micrograms
