Vitamin B12 is important to the development of myelin on our nerve cells and the formation of red blood cells in our bodies. People who do not get enough B12 in their diets can suffer from a variety of symptoms, including a general weakness and nervousness as well as impaired blood clotting and problems with memory. The World's Healthiest Foods (WHF), a website run in conjunction with the George Mateljan Foundation, also explains that eating a diet high in vitamin B12 can help improve the process of metabolism, especially when eating proteins and carbohydrates (see Resources).
Beef
Certain cuts of beef are very high in vitamin B12. Calf liver provides close to 700 percent of the daily recommended allowance for B12. Beef tenderloin is another very good source, according to the WHF organization.
Fish
Several types of fish and shellfish are "excellent" and "very good" sources of B12 that provide more than 75 percent of the daily recommendations. Shrimp, salmon, scallops, halibut and cod are smart choices for incorporating B12 into your diet.
Game Meats
Venison and lamb, in 4 oz. portions, contain high amounts of vitamin B12. They weigh in at 3.6 micrograms (mcg) and 2.45 mcg, respectively.
Dairy Products
Two percent milk and lowfat yogurt are rich in vitamin B12 and are of the vitamin for vegetarians.
Eggs
Though not as high as other sources of protein, eggs can provide a good dose of B12, especially for those who do not eat meat. Each boiled egg contains 8% of the daily value of B12.
Tags: good sources, high vitamin, , very good