Vitamin B-12 is a nutrient needed for good health. While there is no clinical evidence for its health claims, researchers believe that B-12 can boost energy, concentration, memory and even elevate mood. This vitamin is one of eight B vitamins that support the body with converting food into glucose. In addition to this, B-12 is needed to produce elements of DNA, red blood cell production, regeneration of bone marrow and overall health of the nervous system and spinal cord. Most people who eat a well-balanced diet get sufficient amounts of this vitamin. Here are some foods that are high in B-12.


Red meat is an excellent source of B-12. Liver (beef) offers high amounts of B-12 as well. When making meat selections, remember to select lean cuts of red meat.


There are many sources of seafood that offer high amounts of vitamin B-12. Crustaceans such as crab, shrimp, and lobster are excellent sources. Fish such as mackerel, salmon, herring, and tuna are also good sources of B-12 as well as many other nutrients.


Eggs are easy to prepare food item that is a good course of B-12. Eggs also provide protein and other nutrients that deliver health benefits.

Dairy Products

Dairy products are a common food source that provides high amounts of B-12. Milk is an example of dairy as is cheese. Swiss cheese provides one of the highest amounts with mozzarella, parmesan, and gieost bringing a close second. Remember to select low fat or skim choices for dairy products.

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