Top 3 Foods That Are High in Vitamin B12
Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or from supplements.Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may want to track their diets closely to make sure they’re getting enough.
Here are 12 foods rich in vitamin B12 to add to your shopping list.
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Good sources of vitamin B12
1. Animal liver and kidneysOrgan meats are some of the most nutrient-packed foods. Liver and kidneys, especially from lamb, are rich in vitamin B12.
A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12 (1Trusted Source).
While lamb liver is generally higher in vitamin B12 than beef or veal liver, the latter two may still contain about 3,000% of the DV per 3.5 ounces (100 grams) (2Trusted Source, 3Trusted Source).
Lamb liver is also very high in copper, selenium, and vitamins A and B2 (1Trusted Source).
Lamb, veal, and beef kidneys are likewise high in vitamin B12. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving, plus more than 100% of the DV for vitamin B2 and selenium (4Trusted Source).
B12 content
A 3.5-ounce (100-gram) serving of lamb, beef, or veal liver contains up to 3,571% of the DV for vitamin B12, while the same serving of kidneys contains up to 3,000% of the DV.
2. Clams
Clams are small, chewy shellfish that are packed with nutrients.
This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. You can get more than 7,000% of the DV in just 20 small clams (190 grams) (5Trusted Source).
Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving (6).
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