When it comes to eating the right foods and taking care of your health, you should never neglect the importance of getting enough vitamins from the B group. Within this category, vitamin B12 is a standout for maintaining normal body functions.

Meat lovers can rejoice because this vitamin is commonly found in lots of meats. On the other hand, there are several groups of people who might be more at risk for lacking B12. That includes those who consider themselves vegetarians, vegans^[1] , pregnant or breastfeeding mothers, those of older age, or those who have a B12 deficiency in general. 

While you want to pay a little extra attention to your diet if you fall under those categories, it’s important to make sure you’re getting the proper levels of B12 you need, even if you frequently eat meat. 

That’s because B12 is a vitamin that is not found naturally in our bodies. As a result, this water-soluble vitamin needs to be a part of our system, whether it comes from diet or supplements. To get a better sense of why you need B12, let’s take a look at why it is such an important vitamin and the foods you can eat to maintain a healthy level. 

Why is Vitamin B12 Important?

Without vitamin B12, your body would find it a lot harder to repair itself after injuries and keep functioning as it normally does. For one, think about all the times that you might have injured yourself, whether by the slightest paper cut or scrape on your arm. Every time you lose a little bit of blood, vitamin B12 plays a great role in making up for the loss by producing your red blood cells^[2]. 

Believe it or not, but B12 also plays a role in making your DNA, which is the genetic code that makes you who you are. Plus, you can thank the same vitamin for helping to better the function of your brain and nerve cells^[3] as it does its work while traveling along your bloodstream. Finally, B12 prevents megaloblastic anemia that can make you feel tired, fatigued, and weak. 

Now that you know the amazing benefits of this vitamin, let’s jump right into some food items with the highest levels of B12. 

Meat Options

1- Lamb Organs

Particularly when it comes to a lamb’s kidneys or liver, these organ meats have some of the highest levels of vitamin B12, along with a host of other nutrients.

2- Fish

Tuna and salmon are particularly high in B12 and fish overall is fantastic as a protein source and great for lowering the risk of heart disease^[4].

3- Eggs

This food in general has tons of nutritional benefits. Luckily, one of them consists of vitamin B12. 

4- Beef

Beef is meat that is high in protein, iron, and of course, B12. However, because it is not the healthiest when eaten in high consumption due to the amount of cholesterol, it’s best to balance out your meat intake with other choices. 

5- Clam

Clams are just as delicious as they are small and high in nutrients. Along with B12, clams also provide protein and healthy antioxidants.

Vegan & Vegetarian Options

Even though it’s unfortunate that B12 isn’t naturally occurring in fruits and veggies, many options on the market are fortified with this nutrient. Look below for some of the best choices. 

1- Low Fat Yogurt and Cheese

These diary items are often fortified with B12 and can work as great additions to your diet. Swiss cheese and Greek yogurt are some of the best types when it comes to the highest B12 amount. 

2- Nutritional Yeast

It’s cheap, lightweight, and perfect for days filled with energy. Plus, it comes with B12 as well. What more could you ask for? 

3- Fortified Milk

Whether it’s almond, coconut, oat, or soy, there are tons of delicious, fortified kinds of milk that contain B12. 

4- Fortified Cereal

Cereals make a convenient quick breakfast and a great way to get some B12 in your diet right in the morning. 

5- Tofu

Tofu is rich in protein, B12, and other health benefits. It’s a tasty food to eat, no matter how you cook or prepare it.