|  | Diet Nutrition | Nutrition

Raw Foods That Are High in Vitamin B12

Vitamin B12 is a water-soluble vitamin that helps to keep both our blood and nerves operating in a healthy manner, according to the Mayo Clinic. It is an essential vitamin that our bodies need to make our genetic material, or DNA. Instead of milligrams, the measurement used for this vitamin is micrograms (mcg), which is a smaller unit of measure. You can find vitamin B12 in a multitude of raw foods.

  1. Eggs

    • A variety of raw eggs are high in vitamin B12, according to the USDA. This includes both the entire egg, the egg whites and the egg yolks. Eggs from all varieties of poultry, such as chicken, duck, turkey and goose, fall in this category. As an example, according to Nutrition Data, a whole duck or goose egg will contain almost 4 mcg of the vitamin. This amount supplies you with 63 percent of your daily allotment of vitamin B12. You can consume raw eggs in protein drinks, energy drinks and egg nog.

    Fish

    • There are a multitude of fresh fish you can consume that are rich sources of vitamin B12, according to the United States Department of Agriculture (USDA). Sushi is one type of raw fish. Falling into this category are mackerel varieties, all species of tuna, trout from various regions and sardines. According to Nutrition Data, 3 oz. of raw Atlantic herring will supply you with 194 percent of your daily recommended allotment of the vitamin. This amount will contain almost 12 mcg of vitamin B12.

      All species and types of salmon can also be high in the vitamin, according to Nutrition Data. Types of salmon include chum, sockeye (or some know it as “red” salmon) and king (otherwise known as chinook). As an example, a 1 oz. serving of raw sockeye salmon will contain 2 mcg of B12 while supplying you with 36 percent of your daily recommended allotment of the essential vitamin. It does not matter whether the salmon is farm-raised or wild or what region of the world it is from. All species from all regions contain high amounts of vitamin B12, according to Nutrition Data.

    Shellfish

    • Shellfish, also known as mollusks, are high in vitamin B12. Shellfish include clams, oysters, octopus and mussels. It does not matter what region of the country or world the shellfish comes from since shellfish from all regions are high in the vitamin. The species of shellfish does not matter as far as nutrients are concerned, according to the USDA. For example, all species of raw clams will contain 42 mcg or 700 percent of your recommended daily allotment of the vitamin, according to Nutrition Data. Many find eating raw oysters and clams a culinary delight.

    Caviar

    • According to the USDA, caviar is high in vitamin B12. Many consumers consider caviar, otherwise known as raw fish eggs, a delicacy. The black and red variety of caviar contains almost 6 mcg of vitamin B12 per 1-oz. serving. This serving size will meet 93 percent of your daily nutritional needs for the essential vitamin, according to Nutrition Data.

Nutrition - Related Articles