Vitamin B12 is known to be essential and cannot be produced by the body. It plays a crucial role in protecting nerves. What are the best sources of Vitamin B12? Nutritionist Nicola Ludlam-Rain explains that Vitamin B12 helps our bodies release energy from food, maintains the health of the nervous system, and aids in the formation of red blood cells, which transport oxygen throughout the body.
She notes, "Those who have undergone partial or full gastric removal may be at risk of Vitamin B12 deficiency, for example, individuals who undergo surgery for obesity such as gastric bypass or sleeve gastrectomy. This is because the stomach produces something called 'intrinsic factor' that helps you absorb it. Those following a plant-based diet may also suffer from Vitamin B12 deficiency as it naturally occurs in meat and fish, but also in dairy products and eggs."
Here are the sources of Vitamin B12, the amounts they provide, and the other benefits we may gain from each source:
1. **Beef**: A beef steak contains a significant amount of Vitamin B12, with a 190-gram steak providing about 11.2 micrograms. Beef is not only a good source of protein, which is necessary for bone and muscle health, but it also contains essential minerals like iron, zinc, and selenium, as well as other B vitamins. Iron is important for the formation of red blood cells that carry oxygen throughout the body, while zinc helps the body form new cells and is essential for wound healing.
2. **Nutritional Yeast**: Available in flakes or powder form, nutritional yeast is often fortified with Vitamin B12, making it a great source of B12 for everyone, particularly for those who follow a largely plant-based diet needing non-animal sources. It is ideal as a seasoning in soups or sprinkled over pasta and salads or even added to smoothies. A 5-gram serving of fortified nutritional yeast contains 2.2 micrograms of Vitamin B12 and also provides other B vitamins along with iron and zinc.
3. **Milk**: Milk is not the only source of Vitamin B12; other dairy products such as cheese and yogurt also provide it. A cup of whole milk contains 1.1 micrograms of Vitamin B12. Helen Bond, a registered dietitian and spokesperson for the British Dietetic Association, states that dairy products like milk, yogurt, and cheese contain other essential nutrients, including calcium, which is important for maintaining bone and dental health. She says, "Calcium is also beneficial for muscle function and blood clotting. Sometimes the body absorbs calcium from dairy products and uses it more easily than from other foods."
4. **Eggs**: In fact, one egg contains 1.4 micrograms of Vitamin B12. Therefore, having two eggs for breakfast can help provide the recommended daily amount of Vitamin B12.
5. **Salmon**: This oily fish is one of the best sources of Vitamin B12, with 3.5 ounces (100 grams) providing 4.15 micrograms. Bond mentions that other fish also contain Vitamin B12, such as sardines, mackerel, and haddock.
6. **Fortified Foods**: Various foods are fortified with Vitamin B12, such as cereals, spreadable foods, and some milk alternatives. This can be a useful way for both meat-eaters and vegetarians to maintain their Vitamin B12 intake. Research published in the American Journal of Clinical Nutrition showed that one cup of fortified cereal daily (fortified with three B vitamins, including B12) significantly increased participants' B vitamin levels over a 14-week treatment period.
7. **Organ Meat**: Although not to everyone's taste, organ meats like liver and kidneys are some of the best sources of Vitamin B12. In fact, just 3.5 ounces (100 grams) of lamb liver contains 85.7 micrograms of Vitamin B12. Organ meats also contain other nutrients, including iron, which Bond explains is beneficial for reducing fatigue and exhaustion.
