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What Foods Have B12?

Vitamin B12 is a water-soluble vitamin, meaning it dissolves in water. Typically, the body uses what it needs and removes the rest from water-soluble vitamins, but B12 is different. The body can store up to a few years' worth of B12. If you're getting enough from the foods you eat, you won't be deficient. According to the Mayo Clinic, B12 is important for a healthy nervous system, red blood cells and DNA.

  1. Eggs

    • You can eat eggs to get B12. To get enough B12, you'll need to eat a few eggs, or eat another source of B12 in conjunction with eggs.

    Meat

    • Red meat contains B12. You'll also get iron when you eat red meat. Make sure to eat lean, organic meat to avoid extra cholesterol, fat and contamination.

    Poultry

    • There's also B12 in poultry. Chicken is an alternative source of B12 for those who don't eat red meat. There are several ways to prepare chicken, and you can eat it a few times a day.

    Shellfish

    • Shellfish is another source for B12. If you don't eat meat, but you do eat fish, you can easily get enough B12 from shellfish. Shrimp and lobster are types of shellfish that provide B12.

    Dairy

    • You can drink milk or eat yogurt to get B12. Eating dairy is one way for vegetarians who include dairy in their diet to get B12, according to MedlinePlus. You'll need several cups a day to meet your needs, so vary it with yogurt, milk and cheese.

    Fortified Cereals

    • Eating fortified cereal can give you the B12 you need. Vitamin B12 is often added to cereals, such as bran cereal with raisins. Look at the cereal's ingredients and nutrition label to make sure. To obtain your daily amount of B12, you can eat 1 cup of bran cereal with raisins plus 1 cup of milk, according to the Mayo Clinic.

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