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Vitamin B12 Foods: The Best Natural Sources

Vitamin B12 is an important nutrient that is essential for health. It plays an important role in red blood cell formation, DNA synthesis and nervous system support. However, it is also known that a lack of vitamin B12 can lead to a number of health problems. It is therefore important to get enough vitamin B12 from food. In this article we will introduce you to the best natural sources of vitamin B12 .

1. Meat and offal

Meat and offal are excellent sources of vitamin B12 . The liver, kidneys and heart in particular are very rich in vitamin B12 . Beef, lamb, pork, and poultry are also good sources.

2. Fish and Seafood

Fish and seafood are also good sources of vitamin B12 . Salmon, tuna and sardines in particular are rich in this nutrient. Shrimp, mussels and crabs are also good sources.

3. Dairy products

Dairy products such as milk, yoghurt and cheese are also good sources of vitamin B12 . A glass of milk contains about 1 microgram of vitamin B12 , a cup of yoghurt about 1.4 micrograms. Cheese contains between 0.2 and 2.4 micrograms of vitamin B12 per 100 grams.

4. fortified foods

Many foods are fortified with vitamin B12 to meet the need. Examples are fortified breakfast cereals, soy milk and vegan meat alternatives. It's important to pay attention to the labels, however, as not all fortified foods contain an adequate amount of vitamin B12 .

5. Eggs

Eggs are also a good source of vitamin B12 . A large egg contains about 0.6 micrograms of vitamin B12 . It should be noted that the yolk contains more vitamin B12 than the egg white.


There are many natural sources of vitamin B12 that can be obtained from food. Meat, offal, seafood, dairy, fortified foods, and eggs are good sources. However, it is important to eat a balanced diet and, if necessary, to take supplements to ensure that the body is getting enough vitamin B12 .

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