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Lists of Foods High in B12

Vitamin B12 is a member of the vitamin B family and is one of the vitamins found in B-complex vitamins. Although the human body needs only small amounts of this vitamin a day, it is a very important nutrient. It helps your body produce red blood cells; provides for proper development of nerve cells; and assists your body's cells in metabolizing proteins, carbohydrates and fats. Vitamin B12 is found mainly in meats; although, it can also be found in sea plants and fermented plant foods.

  1. Meats and Seafood

    • "Excellent sources of vitamin B12 include calf's liver and snapper," say experts at the George Mateljan Foundation (TheWorld'sHealthiestFoods.com), a not-for-profit organization that is dedicated to making the world a healthier place. Venison, salmon, beef tenderloin and roasted pork loin also have high levels of the vitamin. In addition to snapper, other seafood sources are scallops, shrimp and halibut.

    Sea Plants

    • Sea plants, such as kelp and algae, contain fairly high levels of vitamin B12. These can be found in health food stores in capsule form.

    Yeast and Fermented Plant Foods

    • Vitamin B12 can be found in yeast. Yeast is used to ferment plant foods to create such foods as tempeh, miso and tofu. Tempeh, miso and tofu are all made from soybeans and some type of fermenting agent. They are often used as meat substitutes in vegetarian diets and can be found in organic markets.

    Considerations for Vegetarians

    • The George Mateljan Foundation points out the "unreliability of plants as sources of B12." Although B12 can be found in some plants, using plants as the sole source of this mineral can be risky. Plants can't produce their own B12, like animals can. The levels of B12 found in plants is directly proportionate to the amount of microorganisms (like bacteria, yeasts, molds and fungi) that are drawn into the plants from the soil. The amount of B12 in sea plants will vary, also, depending on the level of microorganisms in the surrounding waters. Therefore, vegetarians who eat no animal products may not get sufficient amounts of vitamin B12 from these sources alone.

    Signs of a Vitamin B12 Deficiency

    • "The human body stores several years' worth of vitamin B12, so nutritional deficiency of this vitamin is extremely rare," say doctors at the world-renown Mayo Clinic. However, your body may be lacking in vitamin B12 if you exhibit the following symptoms: your tongue is red or sore; you have tingling or numbness in your feet; you have heart palpitations, memory problems, or nervousness; or you are experiencing depression. Be sure to check with your doctor if you have any of these symptoms.

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