Cobalamin or vitamin B12 is a water-soluble vitamin present in animal meat and their products. This vitamin helps the body in the formation of DNA, red blood cells and to keep the nervous system healthy.
Vitamin B-12-rich foods
Here are some foods that will provide enough of vitamin B12 to fulfill daily requirement:
Clams contain 84.1 mcg per 3 ounces. It is the best source of this vitamin. It can be used steamed or raw. These are low in fat, but with a high amount of protein and also a good source of iron.
Beef liver has a unique taste with a high amount of trace elements, especially Vitamin B12 about 70.7 mcg per 3 ounces, iron, vitamin A, and protein. Beef contains a high amount of cholesterol. So it should not be the only source of vitamin B12.
Salmon contains 4.8 mcg per 3 ounces. Salmon does not only contain this vitamin but also provides a higher amount of omega-3 fatty acids. These unsaturated fatty acids help in preventing heart diseases and other illness like heat stroke. It also helps in lowering the blood pressure and inflammation in the body.
Trout is the powerhouse of nutritional components. About 3.5 ounce of it provides hundred percent of the daily requirement of vitamin B12. Three ounces of trout provides 3.5 mcg. Trout also provides many other minerals and vitamins, protein.
A cup (200ml) provides 1.2 mcg of this healthy, important vitamin. Milk is also a good source of vitamin D and calcium that are very important for normal body growth. But try to use low-fat milk or skim milk and its products to save from high energy provided due to fat.