What are the foods containing vitamin B12

Foods with high levels of vitamin B12 mainly include animal liver, fish, eggs, dairy products, and some fortified foods.

1. Animal liver

Beef liver and chicken liver are high-quality sources of vitamin B12, and every 100 grams of beef liver can meet the daily needs of adults. Animal liver is also rich in heme iron and vitamin A, making it suitable for people with iron deficiency anemia. When cooking, it is recommended to use steaming to reduce nutrient loss, and those with high cholesterol levels should control their intake.

2. Fish

Deep sea fish such as salmon and tuna are rich in vitamin B12, with approximately 3-5 micrograms per 100 grams. Canned sardine contain edible fish bones, which can also supplement calcium. The omega-3 fatty acids in fish are beneficial for cardiovascular and cerebrovascular health, and it is recommended to consume them 2-3 times a week.

3. Eggs

Egg yolks contain a high amount of vitamin B12, with each yolk containing approximately 0.6 micrograms. Quail eggs have a higher content per unit weight and are suitable for children to consume. Egg protein has a high bioavailability, but patients with hypercholesterolemia need to control egg yolk intake in moderation.

4. Dairy Products

Milk, cheese, and other dairy products contain about 0.5 micrograms of vitamin B12 per 100 milliliters. Fermented dairy products such as yogurt are easier to digest and absorb. Lactose intolerant individuals can choose low lactose milk or hard cheese, while vegetarians can supplement with fortified soy milk.

5. Fortified foods

Some breakfast grains and plant-based protein drinks have added artificially synthesized vitamin B12. This type of product will clearly label the fortified ingredients and is suitable for strict vegetarians. When making a choice, it is important to check the nutrition chart to avoid consuming too much added sugar at the same time.

Vitamin B12 is mainly found in animal based foods, and long-term vegetarians are recommended to regularly test their serum vitamin B12 levels. Daily diet can be paired with different sources of food, such as choosing fortified grains with milk for breakfast, eating fish or eggs for lunch, and consuming animal liver in moderation for dinner. Avoid high-temperature frying when cooking, and use quick frying or steaming over water to better preserve nutrients. When experiencing symptoms such as numbness and fatigue in the hands and feet, timely medical examination should be sought.