In addition to meat and fish, dairy products like milk and cheese contribute to vitamin B12 intake. However, dairy products do not contain enough vitamin B12 to prevent deficiency in people who do not eat meat or fish.
Swiss cheese is higher in vitamin B12 than other cheese, providing about 14% of the daily value per ounce.
An 8-ounce glass of low-fat milk contains 1.3 μg (54% DV) of vitamin B12. Whole milk contains slightly less. Nonfat plain yogurt and low-fat plain yogurt provide about 60% and 40% of the DV per cup, respectively. If you love cheese, opt for Swiss cheese, cheddar, or mozzarella, as these contain the most vitamin B12.
Mean vitamin B12 concentrations in different dairy products is reported by the national food composition databases of Denmark, Switzerland, and Canada as follows: bovine milk, 0.08–0.49 μg/100 g; goat milk, 0.07–0.10 μg/100 g; cheese, 0.34–3.34 μg/100 g; yogurt, 0.12–0.60 μg/100 g; and cream, 0.17–0.50 μg/100 g (Gille ...
Animal liver
Beef liver is one of the highest food sources of vitamin B12. A 3 oz. serving of beef liver contains 70.7 mcg, which is nearly 3,000% of the recommended daily value (DV) of vitamin B12. Lamb and veal liver are similarly high in B12, but it is beef liver that is the most nutrient dense.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
Note that organic versions of these products are not fortified with B12. *Many cereals fortified with B12 also contain vitamin D (D3) from lanolin, a substance obtained from sheep's wool. At the time of writing, Weetabix Oatibix Flakes and Weetaflakes both contain B12 and no vitamin D, so are suitable for vegans.
Fetacheese: Feta cheese can be sprinkled over berries and leafy veggies to make a healthy and quick salad. One cup of feta cheese contains 2.54mcg of vitamin B12 and 396 calories. This is 42% of the recommended daily value for an average adult.
If you follow a plant-based diet, then vegetables like spinach, beetroot, butternut squash, mushroom and potato contain good amounts of vitamin B12. However, it is less likely to receive the whole amount of nutrients just from vegetable sources.
If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs. Fortified breakfast cereals are another great way to get more B12. It is possible that your provider may want you to take a vitamin B12 supplement in addition to your diet change.
Cyanocobalamin (B12)
B12 is found in animal-based products (such as meat, fish, eggs and milk) and certain fortified cereals. To have a diet high in B vitamins, try to eat a wide variety of fresh unprocessed foods, such as meat and other proteins, dairy, cereals, fruits and vegetables.
Vitamin B12 is unique among the vitamins because it is found almost exclusively in foods derived from animals. That includes fish, meat, poultry, eggs, milk, and milk products.
“Greek yogurt, especially the non-fat variety, is high in vitamin B12, a necessary nutrient for red blood cell formation, the nervous system, and energy production systems,” Schlichter says. According to USDA data, a 156-gram container of Greek yogurt offers about 45 percent of your daily need for B12.
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins, and you can start incorporating them into your diet with our avocado recipes.
Another fruit that is rich in vitamin B12 is blueberries. It is packed with antioxidants that ensure great health while also supporting your skin's ability to fight inflammation concerning acne, eczema, psoriasis, and premature ageing.
While cheese is a good source of B12, protein, calcium, and vitamin D, you should limit your intake to 40 grams — about a serving or two — a day since it can be a significant source of saturated fat and sodium. Saturated fat and sodium can raise your blood pressure and risk of heart disease.
You can include apples, bananas, blueberries, oranges, and mangoes to get your dietary fix of vitamin B12. Each of such vitamin b12 fruit has numerous beneficial nutrients that contribute to eating a vitamin B12 nutrient-dense diet. In addition, dry fruits are an excellent and healthy alternative to regular snacking.
Milk and milk products are good sources of vitamin B12. Many ready-to-eat breakfast cereals are fortified with vitamin B12. Fish and red meat are excellent sources of vitamin B12. Poultry and eggs also contain vitamin B12.
Dark chocolate is a rich source of vitamin B12, approximately 1 milligram per ounce. It also helps lower blood pressure and cholesterol levels and promotes healthy brain function.
Potato: An average organic potato contains potassium, salt, and vitamins B12, A, and D. Potatoes are high in magnesium, iron, zinc, and phosphorus as well. The potato's high antioxidant content protects against free radical damage.
Greek yogurt contains about 1.3 mcg of B12 in a 6-ounce serving, while regular yogurt has 1.04 mcg of B12 in the same sized serving. People who are 14 and older need 2.4 micrograms (mcg) of vitamin B12 each day.