B12 is an essential vitamin that cannot be produced on its own therefore the only way to obtain it is through diet or supplements.
Since we cannot produce the vitamin on our own, we are required to eat foods that contain B12. This is partially tricky for people who have chosen the vegan lifestyle. Pregnant and breastfeeding mothers also run the risk of vitamin B12 deficiency, and it’s essential for them to modify their diets in order to make sure they are getting enough.
Vitamin B12 is essential for the production of red blood cells, the production of DNA, and to maintain a normal brain function.
B12 can be stored in our livers, which is excellent in the case of deficiencies in the future, but the daily intake for an adult is 2.4 micrograms. The vitamin can be found predominantly in animal products such as meats and dairy products. But it can also be found in some other foods that suit better vegans, and it can also be consumed in the form of supplements.
Foods That Are Rich in Vitamin B12
1. Animal Liver and Kidneys
Since the vitamin itself is stored in the liver, it’s natural to assume that though eating an animal’s liver and kidneys you will obtain large portions of the Vitamin itself.
Amazingly, a 100 gram serving of lamb liver provides us with an incredible dosage that exceeds the normal daily consuming by 1.500%! Beef liver and veal liver also provide high numbers of vitamin B12 which contains 990% of the recommended daily dosage. Kidneys from lamb, beef, and veal provide an astonishing 1300% of the recommended daily dosage in a 100-gram serving.
Since animal liver and kidneys contain the highest dosage of B12, dedicated vegans need to look elsewhere in order to get their hands on the vitamin. Luckily, there are others ways to obtain the Vitamin such as supplements, and though B12 patch. These patches are high in Vitamin B12, and all you have to do is stick on to your skin, preferred is the stomach, and you’re good to go. No need to consume animal meat whatsoever.
Newest studies have found clams to be even richer in B12 than animal livers and kidneys! A 20 clams serving provides us with an incredible 3.300% of the recommended daily dosage. What’s more is that they are excellent sources for protein and antioxidants. While fresh clams are recommended, canned ones provide between 2.7 and 14.1 micrograms of B12 in a 100 grams serving. That can be up to 7 times more than the daily intake.
Sardines and sea fish, in general, are excellent sources of omega-3 fatty acids. Sardines are also excellent sources for vitamin B12 as 150 grams of sardines can provide you with more than double of the recommended daily dosage, around 5.7 micrograms.
4. Fortified Cereal
Fortified cereal is a good source for Vitamin B, especially B12, although, it’s synthetically made, so it’s considered to be an alternative option for vegetarians and vegans.
For instance, 30 grams serving of Malt-O-Meal High Fiber Bran Flakes provides you with 140% of the recommended daily dose of Vitamin B12. The same cereal also provides the same amount of Vitamin B6, Vitamin A, Vitamin C, and Vitamin E.
Eating 30 grams serving on fortified cereal, which contains 4,7 micrograms of B12, for 14 days will significantly increase your health and overall B12 levels in our system.
Rainbow trout is one of the healthiest fish on our planet, even more than tuna and sardines. It is a freshwater fish that is a great source of protein, essential fats, as well as, Vitamin B. Amazingly, a 100 grams serving of trout will give you 125% of the recommended daily intake for Vitamin B12, and an impressive 1.300 mg of omega-3 fatty acids. While the recommended daily intake for B12 is 2.4 micrograms, the recommended daily intake for omega-3 fatty acids is somewhere between 250 and 500 mg, which makes rainbow trout one of the coolest fish to nom on.