Whole milk Swiss Cheese provides the most B12 with 0.9mcg (36% DV) per ounce. An ounce of cheese is equal to 28 grams or about a slice of cheese which is large enough to cover a piece of bread. Other cheese high in vitamin B12 includes Gjetost, Mozzarella, Tilsit, Feta, and Brie.
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.
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.
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.
“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.
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.
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.
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.
Therefore it is important to maintain a clean and healthy gut for building the intrinsic factor which will help in the proper absorption of Vitamin B12. To attain this, ensure that you find the root cause and fix any gut-related issues such as acidity, constipation, bloating, gas, etc,” she explained.
Methylcobalamin. Methylcobalamin is the most bio-available type of Vitamin B12 which means the body absorbs it more easily. Naturally occurring, it is found in animal-based foods such as meat, fish, milk and eggs so Methylcobalamin B12 is readily available in many people's daily diets.
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.
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.
How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. 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.
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.
Add fruits or veggies along with it to have a nutritious and fibre-rich diet. Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
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.
Eating an avocado a day is good for your health. Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017.
As the human body is incapable of producing vitamin B12 on its own, it's necessary to be active in consuming foods that are a rich source of this vitamin. The recommended daily intake of B12 is about 2µg, with a serving of two eggs satisfying 15% of your everyday requirements.
Eggs are one of the best sources of vitamin B12, said Harvard Medical School. A single medium egg contains 0.4mcg of vitamin B12. You should eat four eggs every day to make up your total recommended amount of B12. Most people that eat meat, fish and dairy products should be able to get enough vitamin B12 in their diet.
High in B12 vitamins
B12 is an essential nutrient that your body can't make on its own, so you need to get it from your diet of or supplements. Salmon is an excellent source of B vitamins. A portion of 90 grams of cooked salmon can pack over 100% of the recommended daily intake for vitamin B12.