Vitamin B12, also known as cobalamin, is an important nutrient that your body needs to function properly. It is an essential nutrient, meaning that the human body cannot produce it on its own; it has to be introduced to the body through the diet. Cobalamin supports the normal functionality of nerve cells, plays a role in DNA synthesis, and helps with red blood cell formation. It also prevents osteoporosis, prevents birth defects, reduces the risk of macular degeneration, regulates mood and depression symptoms, and boosts a person’s energy.
There are certain people that are at risk of developing a vitamin B12 deficiency for various reasons: vegetarians, vegans, pregnant women, hemophiliacs, etc. That is why it is important that you understand which foods are rich in vitamin B12:
- Animal Liver and Kidneys
Organ meats are some of the best foods for obtaining vitamin B12. This is especially true for the liver and kidneys derived from lamb. But any form of red meat will have large quantities of vitamin B12.
Clams are another great source of protein that has extremely high concentrations of vitamin B12. Eating around 20 small clams will provide a person with more than 3,300% of the recommended daily intake of vitamin B12.
Sardines are those small, soft boned fish that are sold in cans and your grandfather likes to eat. They are very nutrient rich dense – a 150 g serving of sardines has more than twice the amount of RDI for vitamin B12.
- Milk and Dairy Products
If you are a vegetarian, then consider trying milk or other dairy products. They are not as potent in vitamin B12 as organ meats, but they will help you meet your RDI for vitamin B12.