Foods that are in rich in vitamin B12


Vitamin B12 plays a vital role in a person’s health to maintain a healthy body. Vitamin B12 cannot be produced on its own, and to obtain nutrient, you must follow a healthy diet or supplements. In this blog post, we will elaborate on a few food items that are rich in vitamin B12.

Definition of vitamin B12

Vitamin B12 is a water-soluble vitamin, and it is vital for the proper functioning of organs. The lack of vitamin B12 may result in adverse health and deteriorate your health. Vitamin B12 helps in improving the function, and it is also useful in enhancing red blood cells, and it also supports the development of DNA. It is recommended to have at least 2.4 mcg of vitamin B12 for maintaining our health. Our pancreas absorbs Vitamin B12 with the help of a protein named intrinsic factor. Our body saves excessive vitamin B12 in our liver and uses them in the future. Vitamin B12 is abundantly found in animal products like meat and dairy. Even vegans can have a good source of vitamin B12.

The foods listed below are rich in vitamin B12.

Nondairy milk products:

Nondairy milk is famous among people who are looking for a nutritious replacement of milk that comes from the dairy industry. Fortified milk like soy, almond, peanuts, and walnut are a great source of vitamin B12. Among all these soy milk contains 2.1 mcg of vitamin B12 that keeps you away from deficiency.

Fortified cereals:

This source of vitamin B12 is excellent for vegetarians and vegans because it is not derived from animal products. Fortification is the process where nutrients are added. Fortified foods are rich in vitamin A, folate, and Vitamin B12 that are essential for our body. One cup of fortified malt has 4.8 mcg of vitamin b12 that helps in maintaining our body’s health.

Milk and dairy products:

Milk and milk products are a great source of vitamin, minerals, and proteins that also includes vitamin B12. Yogurt is an excellent source of vitamin B12 and helps in curing deficiency. Vitamin B12 is absorbed in dairy products than meat.  One slice of cheese has 17 % of vitamin B12 that is required to carry its function.


Eggs are rich of source of proteins and minerals. Eggs are also rich in vitamin B2 and vitamin B12.  Egg yolks are rich in vitamin B12 than egg whites because egg yolks are easy to absorb. Three eggs contain 4.5 mcg of vitamin B12. It is recommended to consume whole eggs.


Tuna is widely consumed food; it is rich in nutrients, vitamins, minerals, and also a great source of vitamin B12.  Tuna is an excellent source of lean proteins, minerals, and essential fats. One hundred grams of cooked tuna provides 11 mcg of vitamin B12, and it helps in meeting our daily vitamin B12 levels.

Fortified nutritional yeast:

Nutritional yeast is an excellent source of proteins, minerals, and fatty acids. It is recommended for people who follow a vegan or vegetarian diet. When nutritional yeast is added to the menu, it increases the blood levels and fights against deficiency. Twenty grams of nutritional yeast may provide 24 mcg of vitamin B12.

Should we consume vitamin B12 supplements?

Vitamin B12 is recommended for people who are facing extreme deficiency. It includes people who are vegans, women who are in their pregnancy, or breastfeeding.  Vitamin B12 supplements are recommended for people who are vegan and older adults because they lack the production of intrinsic factor and face deficiency. Due to this older adults face pernicious anemia. The consumption of 1000 mcg capsules is an alternative for injections to increase vitamin B12 in our body.


Vitamin B12 is an essential nutrient that is needed by our body for proper functioning.  Vitamin B12 are found in animal products, fortified foods, and dairy products. The consumption of these foods will help in the overall health of your body.


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