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Rich source of vitamin B12.

For Non Vegetarian People

  1. Animal Liver and Kidneys: Particularly lamb liver, which is one of the richest sources.
  2. Clams: These shellfish are the best source of vitamin B12.
  3. Fish: Varieties like salmon, trout, tuna, and sardines are excellent sources.
  4. Meat: Beef, especially lean cuts, contains significant amounts of B12.
  5. Eggs: Particularly the yolk, which contains B12.

For Vegetarian People

  1. Dairy Products: Milk, cheese, and yogurt are good sources
  2. Fortified Foods: Some plant-based milk, breakfast cereals, and nutritional yeast are fortified with B12.                                                                                                                                                                                                                                                                                                         

Average daily VITAMIN  B12 recommended amounts for different ages are listed below in Microgram (mcg). 

rich source of vit b 12

The Symptoms of vitamin B-12 deficiency include:

  • Shakiness
  • Muscle stiffness
  • Muscle weakness
  • Muscle spasticity
  • fatique
  • Incontinence
  • Low blood pressure
  • Mood disturbances

1.CLAMS:

Vitamin B12: 85 gram of Boiled calms contain 84 microgram of VITAMINE B12

Others Benefit – 85 gram of cooked calm contain 534 mg of potassium

1.Start with half a teaspoon (1gm) daily And increasesd to two teaspoon (4g) per day as needed

2.Eating Steamed Clams

  1. Eating Hard shell clams : Raw hard shell clams are best eaten in higher

end restraurants. Avoid eating raw clams unless you are close to the ocean

Hows to USED :

1.Start with half a teaspoon (1gm) daily And increasesd to two teaspoon (4g) per day as needed

 2.Eating Steamed Clams

  1. Eating Hard shell clams : Raw hard shell clams are best eaten in higher end restraurants. Avoid eating raw clams unless you are close to the ocean
 
clamps rich source of vitamine b12

  1. OYSTERS

Vitamin B12: 24.5 microgram in 85gram of cooked oysters

Other body benefits: More zinc than any other food is found in oysters—six raw oysters contain an astounding 32 mg of zinc, or 400% of your RDA. This necessary mineral promotes healthy body development, wound healing, and immunity.

Best ways to eat them: Oysters are delicious as an appetizer or as part of a seafood ste

oyster rich source of vit b 12

3. NUTRITIONAL YEAST

Vitamin B12: 24 mcg in 3 tablespoons of nutritional yeast

Other body benefits: A nutty, cheesy-flavored condiment, nutritional yeast is also a strong source of folate and other B vitamins, such as vitamins B1, B2, and B3. One serving has nine grams of protein, so the seasoning may also help you meet your protein needs.

Best ways to eat it: You can add nutritional yeast to spaghetti meals, popcorn, and kale chips. It can also be used as a component in salad dressings, as a substitute for breadcrumbs, or added to dinners with cheese sauces.

RICH SOURCE OF VITAMINE B 12

4. MUSSELS

Vitamin B12: 20.4 MICROGRAM  in 85 GRAM of cooked mussels

Other body benefits:

     Mussels are a good source of protein, potassium, vitamin C, and omega-3 fatty acids, in addition to vitamin B12.

Best ways to eat them: 

    Health’s contributing nutrition editor Cynthia Sass, MPH, RD, suggested steaming them as an appetizer or adding them to a seafood stew.

rich surce of vitamin b12 mussels

5. CRAB

Vitamin B12: 7.6 mcg in 3 ounces (316% DV)7

Other body benefits: Magnesium and the vitamins A, B, and C are found in crab meat. It contains zinc as well; three ounces provide 3.01 mg.

Best ways to eat it: Prepare crab cakes as an appetizer, add crabmeat to seafood chowder, or mix it into your salad.

rich source of vitamin b 12 crab

6. SARDINES

Vitamin B12: 7.6 mcg in 3 ounces

Other body benefits: These small fish are surprisingly high in calcium—three ounces contain as much as eight ounces of milk. Omega-3 fatty acids and vitamin D are also present in sardines.

Best ways to eat them: Sardines taste fantastic served with spaghetti squash and marinara sauce,” Sass remarked. Add whatever leftover vegetables you have in the refrigerator to give the sauce an extra healthy boost. Make sure to rinse them before cooking if you purchase them canned in oil to remove any additional salt.

rich source of viyamin b12

7.TROUT

Vitamin B12: 5.4 mcg in 3 ounces of wild rainbow trout

Other body benefits: Vitamin D and omega-3 fatty acids, which support brain function and reduce inflammation, are abundant in fatty fish, like trout.

Best ways to eat it:  Grilled trout tastes fantastic with a little extra virgin olive oil. Serve it alongside garlic-sautéed spinach and a baked sweet potato.

rich source of vitamin b12

8. SALMON

Vitamin B12: 3.8 mcg in 3 ounces of cooked sockeye salmon.

Other body benefits: Salmon, like trout, is high in heart-healthy omega-3 fatty acids, protein, and vitamin D.

Best ways to eat it: Instead of eating salmon that has been fried, dried, or salted, experts suggest grilling or baking it in the oven to optimize its numerous health advantages

rich source of vitamin b12

9. TUNA

Vitamin B12: 1.8 mcg in 3 ounces of light, canned TUNA fish

Other body benefits: About 150 IUs of vitamin D are found in a 3-ounce portion of tuna. Similar to salmon and trout, it has a high omega-3 fatty acid content.

Best ways to eat it:  advised looking for chunk light tuna in water when purchasing it in a can. Don’t add mayo when cooking tuna salad: “Mix canned tuna with Dijon mustard, balsamic vinegar, lemon juice, and Italian herb seasoning to make a chilled tuna salad.

rich souce of vitamin b12
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