Sources of Vitamin B12

Vitamin B12, also known as cobalamin, plays a crucial role in maintaining our health. It supports various bodily functions, including nerve health, DNA production, and red blood cell formation. Let’s explore some excellent sources of this essential vitamin:

Animal Liver and Kidneys:
- Organ meats, such as lamb liver and beef kidneys, are incredibly nutrient-dense.
- A 3.5-ounce (100-gram) serving of lamb liver provides an astounding 3,571% of the Daily Value (DV) for vitamin B12.
- While beef or veal liver contains about 3,000% DV per 3.5 ounces (100 grams), lamb liver remains the champion.
- These organ meats are also rich in copper, selenium, vitamins A, and B2.
Clams:
- These small, chewy shellfish are packed with nutrients.
- Just 20 small clams (190 grams) can provide over 7,000% of the DV for vitamin B12.
- Clams are also an excellent source of iron, offering almost 200% DV in a 100-gram (3.5-ounce) serving.
- Interestingly, the broth from boiled clams is also high in vitamin B12.
Sardines:
- These soft-boned saltwater fish are nutritional powerhouses.
- A 1-cup (150-gram) serving of drained sardines provides an impressive 554% of the DV for vitamin B12.
- Sardines are also rich in omega-3 fatty acids, which offer numerous health benefits.
Beef:
- Beef is an excellent source of vitamin B12.
- Other animal-based foods containing vitamin B12 include fish, meat, poultry, eggs, and dairy products.

Remember that vitamin B12 is water-soluble and essential for maintaining nerve health and normal brain function. If you’re at risk of deficiency (such as being vegetarian or pregnant), consider incorporating these vitamin B12-rich foods into your diet or taking supplements.