Vitamin B12 is essential for red blood cell production, helping transport oxygen to muscles and cells throughout the body. Vitamin B12 deficiency leads to anemia, with initial symptoms including fatigue, shortness of breath, and dizziness. If left untreated, this condition can progress, causing difficulty walking, numbness, tingling, and mood changes. Vitamin B12 deficiency is also linked to poor memory, slow thinking, and confusion.

Vitamin B12 is especially important for pregnant women, preventing neural tube defects. The recommended daily intake of vitamin B12 for healthy adults is 2.4 micrograms (mcg). Pregnant and breastfeeding women need more, 2.6 mcg and 2.8 mcg respectively.

Vitamin B12 is found almost exclusively in animal products. 113 g of ground beef provides 2.4 mcg of vitamin B12. However, beef isn't the only food rich in this vital nutrient.

Clams

113 g of live clams provides 12.8 mcg of vitamin B12, 5 times more than ground beef. Clams are also rich in essential minerals and protein, offering numerous benefits such as supporting the immune system, cardiovascular health, bone and joint health, and brain function. They can be prepared in various ways: stir-fried, steamed, or in soups.

Salmon

Salmon contains anti-inflammatory omega-3 fatty acids and vitamin B12, which plays an important role in many bodily functions, including maintaining blood and nerve cell activity and DNA production. Salmon is virtually free of fiber and carbohydrates and is rich in selenium, which is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health. Salmon is suitable for sashimi, frying, or grilling.

Canned Tuna

A 113 g serving of canned tuna contains 3.4 mcg of vitamin B12. The protein and healthy fats in tuna are good for the heart, eyes, and brain, and can aid in weight loss. Those with diabetes, obesity, or heart conditions can incorporate tuna into stews, sandwiches, or salads.

Beef Liver

A 113 g serving of beef liver provides nearly 70 mcg of vitamin B12. This amount is over 25 times the daily requirement. In addition to vitamins, beef liver is also rich in minerals including zinc, iron, phosphorus, selenium, and copper, which support a healthy immune system.

Le Nguyen (Theo Eating Well)