Vitamin B12 is essential for nerve health and energy production. While a large egg provides about 0.5 micrograms (20% of the daily recommended intake), several foods offer higher amounts.
Top 5 sources of Vitamin B12:
-
Clams: Extremely rich in B12; 3 ounces provide approximately 9.6 micrograms.
-
Fish: Tuna, salmon, sardines, and herring are excellent sources; 85 grams of fresh bluefin tuna deliver four times the B12 in an egg.
-
Poultry and meat: Beef liver contains around 70 micrograms per 3-ounce serving, and red meat is also a good source.
-
Dairy products: One cup of milk or yogurt supplies 0.9–1.5 micrograms depending on type, with cheeses like cottage and mozzarella adding more.
-
Nutritional yeast: A vegan-friendly option; a quarter cup can meet daily needs and adds a cheesy flavor to dishes without dairy.
Daily requirement: Adults need 2.4 micrograms daily, slightly higher during pregnancy and lactation. Vegetarians, the elderly, and individuals with digestive issues may need additional sources or supplements for adequate absorption.
For more details and latest updates, follow Masr Connect.
