Vitamin B 12, also known as Cobalamin plays a significant role in the making of your DNA and Red blood cells. An adult requires about 2.4 mcg of Vitamin B12 per day. If you thought getting this small quantity of Vitamin B 12 might be a cake walk then think again. That’s because you might require an entire cup of crumbled feta cheese to get that teeny weenie 2.4 mcg of Vitamin B 12.
Top 10 Foods Rich In Vitamin B 12
While considering cheese as a source of Vitamin B 12, you need to clearly understand that each variety of cheese has its own nutritional value. Both Ricotta and Cottage cheese have low Vitamin B 12 content, while Parmesan, Mozzarella and Feta give you a good dose of Vitamin B 12. So, if you wish to get your day’s prescribed amount of Vitamin B 12 from cheeses, then it takes a hundred grams of Parmesan, or the same quantity of Whole milk Mozzarella cheese to give you 2.3 to 2.5 mcg of Vitamin B 12. About 150 grams of Feta can also get you a decent 2.5 mcg of Vitamin B 12.
A big glass containing half a litre of whole milk has nearly 2.5 mcg of Vitamin B 12. You can flavour up your milk, make a healthy milkshake or even add some whole milk to your cereal. If you are on a weight loss diet, then consider plain oats boiled in whole milk.
The United States of America is the second largest consumer of Tuna, only after the European Union. You can count on a Tuna sandwich if you need a quick dose of Vitamin B 12. Tuna is one of the healthiest fish that’s high in Protein and also in Vitamins A, B 6 and B 12. A cooked blue fin tuna fillet weighing 200 grams can give you 21.8 mcg of Vitamin B 12, while the same measure of yellow fin tuna gives a measly but healthy 4.2 mcg of Vitamin B 12.
Cooked clams are low in calories and rich in Vitamin B 12, Iron and Protein. Every hundred grams of cooked clams contains around 98.9 mcg of Vitamin B 12.
Oysters generally contain a good quantity of Vitamin B 12 but the one that’s richest in Vitamin B 12 is the Pacific oyster. Every hundred grams of cooked Pacific oyster contains 28.8 mcg of Vitamin B 12 in every hundred grams and is followed by cooked Farmed Eastern Oysters that contain 24.3 mcg in every hundred grams.
A hundred grams of Salmon contains a decent 3.2 mcg of Vitamin B 12 and is also rich in Vitamin B 6 and Potassium.
If you don’t like seafood or dairy products, then you can try getting your Vitamin B 12 from turkey. Every 140 grams of cooked turkey contains 0.5 mcg of Vitamin B 12, and so a turkey sandwich is after all nutritious.
Boiled eggs and milk is an age old combo when it comes to a quick breakfast and that’s quite ideal for anybody suffering from Vitamin B 12 deficiency. Four large boiled eggs weighing 50 grams each can do the trick and give you the required 2.4 mcg of Vitamin B 12. Every fried or poached egg has 0.4 mcg of Vitamin B 12, while every egg omelet or scrambled egg contains 0.5 mcg of Vitamin B 12. Now that’s a good reason to make a quick boiled egg sandwich, or the classic scrambled eggs with plain toasts for breakfast.
Lamb is a natural source of Vitamin B 12 and the nutritional value of a lamb differs depending on which part of the lamb you are munching on. In case of Vitamin B 12, pan fried liver leads the league because a measly hundred grams of fried liver contains about 85.7 mcg of Vitamin B 12, while the same quantity of braised liver contains 76.5 mcg of Vitamin B 12. Pan fried lamb brain contains around 24 mcg of Vitamin B 12 and is a delicacy that most people absolutely relish. If it’s the lamb’s kidney that you enjoy the most, then you should know that every ounce of lamb’s kidney is packed with 15.9 mcg of Vitamin B 12. Also, a hundred grams of roasted lamb leg, or broiled lamb loin or broiled rib contains between 2.4 to 2.7 mcg of Vitamin B 12.
This Australian bird’s meat is rich in Protein, Iron and Vitamins B 6 and B 12. Emu’s meat is accepted as a nourishing substitute meat by the American Heart Association. Despite being a red meat, Emu’s meat is low in cholesterol and fat, and that’s why it easily fits into any weight loss diet. Ground and pan broiled Emu contains about 8.5 mcg of Vitamin B 12 in every hundred grams, while the same quantity of broiled fan fillet gives you 9.4 mcg of Vitamin B 12.