Dietary Sources of B12

Vitamin B12 is crucial for the maintenance of a healthy nervous system and the production of red blood cells. It is vital for health and well-being, as a vitamin B12 deficiency can lead to anemia. The only natural food sources of this important vitamin are found in meats and animal products, thus posing a problem for vegetarians or individuals whose diets consist of minimal meat products. Vegetarians should consider a fortified cereal or vitamin supplement to ensure they receive the daily requirements.

Beef Liver

• Liver paste is one way of preparing and serving this vitamin B12-rich organ.

  Beef Liver contains the highest amount of vitamin B12 of any dietary sources, according to the National Institute of Health's Office of Dietary Supplements. One serving of sliced braised beef liver has 48 micrograms of vitamin B12, which makes up 800 percent of the daily value for dietary needs.

Fried Clams

• A 3-ounce serving of breaded, fried clams contains 34.2 micrograms of vitamin B12, comprising 570 percent of the daily value as recommended by the Food and Drug Administration.

Breakfast Cereals

• Options abound when it comes to breakfast cereals that are forified with B12.

  For individuals who forgo eating animal products, breakfast cereals ensure the consumption of an adequate amount of vitamin B12. One serving of fortified cereal with 100 percent of the daily allowance of vitamin B12 has six micrograms of the vitamin. This amount is recommended to meet the basic requirement of vitamin B12 in a healthy adult.

Rainbow Trout

• Rainbow trout are distinguished by a red stripe along their bodies.

  Rainbow trout is a good source of vitamin B12, but the type of trout, either farm-raised or wild, determines the levels of the vitamin. A farm-raised rainbow trout has half the amount of vitamin B12 as a wild variety. A 3-ounce serving of cooked wild rainbow trout offers 5.4 micrograms of vitamin B12, equivalent to 90 percent of the daily recommendation. A 3-ounce piece of cooked farm-raised rainbow trout will provide 4.2 micrograms, and only 50 percent of the recommended allowance.

Sockeye Salmon

• Another plentiful source of vitamin B12 is sockeye salmon. This fish provides 4.9 micrograms and 80 percent of the daily value recommended of vitamin B12 with one 3-ounce serving of the cooked fish.

Beef

• While beef liver contains an excellent amount of vitamin B12, a top sirloin steak contains quite less of the vitamin. One 3-ounce serving of broiled top sirloin contains 2.4 micrograms of vitamin B12, which is equal to 40 percent of the daily recommended amount.