Many foods contain vitamin B12, but some of the foods with the highest B12 content include shellfish, liver, fish and crustaceans. Fortified cereals, red meat, low fat dairy products, eggs and cheese are other foods rich in this vitamin.
One 3-ounce serving of shellfish, such as cooked clams, contains 1,401 percent daily value of vitamin B12. A 3-ounce serving of liver provides 1,178 percent DV, and the same serving size of fish contains 269 percent.
Crustaceans, such as crabs, provide 163 percent DV based on a 3-ounce serving size. A 3-ounce portion of red meat, such as beef, provides 85 percent DV.
A cup of fortified cereal for breakfast provides 300 percent DV. Pair 1 cup of low fat dairy, such as skim milk, with the fortified cereal to boost the DV by 21 percent. A 1-ounce serving of cheese provides 16 percent DV and one egg yolk provides 6 percent DV.
There is no need to worry about consuming too much vitamin B12 because the body either excretes excess amounts or stores excess amounts in the liver to use when this vitamin is scarce in the body. The liver safely stores vitamin B12 for up to a whole year.Learn More
Foods rich in vitamin K include spinach, mustard greens, kale, Brussels sprouts, parsley and beet greens. Kale has one of the highest percentages of vitamin K, while Brussels sprouts are much lower in the nutrient. Vitamin K is often found in green, leafy vegetables.Full Answer >
Foods that have vitamin B include fruits, vegetables, legumes, whole grains, dairy, seafood, meat and eggs. These foods contain vitamins in the B-complex family, all of which break down sugars for energy.Full Answer >
Foods and vegetables that contain vitamin K include green, leafy vegetables, parsley, broccoli and Brussels sprouts. Kale is especially abundant in vitamin K and provides 1180 percent of the daily value of the vitamin. It is followed by spinach, mustard and collard greens, beet greens, Swiss chard and turnip greens.Full Answer >
No foods contain particularly high levels of vitamin D3, but egg yolks, fatty fish, cheese and beef liver all contain small amounts naturally. The primary health effect of vitamin D3 is in the absorption of calcium and the maintenance of bones, but there are many other possible health effects.Full Answer >