Vitamin B12 is essential for the proper functioning of the nervous system, the formation of red blood cells, and the production of DNA. It is found naturally only in animal foods, such as meat, poultry, fish, dairy products, and eggs. Some fortified plant-based foods, such as breakfast cereals and nutritional yeast, can also be good sources of vitamin B12.
Here are some foods that are high in vitamin B12:
- Clams - 84.1 mcg per 3 ounces (85 grams)
- Beef liver - 70.7 mcg per 3 ounces (85 grams)
- Fortified breakfast cereals - 6 mcg per serving
- Trout - 5.4 mcg per 3 ounces (85 grams)
- Salmon - 4.8 mcg per 3 ounces (85 grams)
- Tuna - 2.5 mcg per 3 ounces (85 grams)
- Yogurt - 1.4 mcg per cup (245 grams)
- Milk - 1.2 mcg per cup (245 grams)
- Cheese - 0.9 mcg per ounce (28 grams)
- Eggs - 0.6 mcg per egg
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