Vitamin B12 (cobalamin) rich foods
Vitamin B12 or cobalamin is an essential water-soluble cobalt-containing nutrient with a key role in the normal functioning of the brain and nervous system and in the formation of blood.
It is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production.
Vitamin B12 was discovered from its relationship to the disease pernicious anemia, which is an autoimmune disease in which the parietal cells of the stomach responsible for secreting the intrinsic factor are destroyed leading to atrophic gastritis. More on vitamin B12 here.
The recommended daily intake for adults is 2.4 micrograms for adults, 2.6 micrograms for pregnant women, and 2.8 micrograms for lactating women.
Below is a list of foods having the highest content of vitamin B12 in micrograms (μg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the vitamin B12 content in micrograms (μg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high vitamin B12 content per kcal. So if you are lacking in this vitamin, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the vitamin B12 richest foods. Commercial brand products are not included in this list.