Q:

What foods have vitamin B12?

A:

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.


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