Foods You Must Eat To Avoid Vitamin B12 Deficiency

Vitamin B12

A healthy lifestyle is the basis of good health; you cannot expect to lead a stress-free, disease-free life if you stick to unhealthy habits. To attain the desired physical and mental health, it’s important to cut off unhealthy junk and include more fresh fruits and veggies in their eating habits.  

The human body needs external sources to fulfill the demand for certain nutrients, an unbalanced diet can easily lead to nutrient deficiency. And any nutrient deficiency brings a plethora of diseases; the same goes with Vitamin B 12. 

This vitamin is responsible for many bodily functions ranging from red blood cell generation to cell metabolism regulation. The human body does not generate Vitamin B 12 on its own and relies on various external sources to avoid its deficiency. 

If you are looking for some healthy sources of Vitamin B12, you are in the right niche. Here are some healthy and nutritious food items to help you gain the requirement without any biochemical supplements. 

Food Sources to enrich your body with Vitamin B12


Eggs are a rich source of protein and B vitamins, especially B12 and B2. Studies have shown that egg white contains lower levels of vitamin B12 than egg yolk. This vitamin present in egg yolk absorbs quickly in the body; thus, it is advised to consume a whole egg instead of just the white portion. 

Consuming a 100 grams or two large serving of egg offers about 46% of the daily requirement for vitamin B12 and 39% for vitamin B2. Plus, eggs are one such food source that naturally contains Vitamin D. Two large eggs will amount to 11% of the daily value for vitamin D. 

Animal meat and by-products 

By consuming animal by-products like liver and kidney you can intake some vital nutrients to ensure overall health. Lamb liver and kidney are considered as one of the richest sources of vitamin B12. 

A standard 100 grams serving of lamb kidney and liver supplies up to 3571% of the daily vitamin B12. It is also a good source of vitamin A, copper, Vitamin B2, and selenium.


Sardines are small saltwater fish that are nutritious and contain vitamins in a reasonable amount. 150 gram of sardines supply 554% of the daily requirement.

Sardines are widely available in cans with oil, water, or tomato juice. Simply eat with crackers and mustard sauce. Or prepare a meal with fresh sardines. 

Fortified breakfast cereals

This food item can be a great diet supplement for both vegans and vegetarians. Fortified breakfast cereals can be a great source of vitamin.

A standard serving of fortified cereals contains about 4.8 mcg of vitamin B12. You can add these fortified products for breakfast and get the daily requirement for B12 quickly. 


This chewy shellfish is loaded with nutrients and has high amounts of vitamin B12. Clams are a rich source of lean protein, antioxidants, and iron. 8 medium-sized clams contain 7000% of the daily requirement for B12. Even the clam broth contains vitamin B12, so cook pasta with clam sauce to make the best out of it. 

Rainbow Trout 

This freshwater fish is one of the healthiest choices to include in your daily diet. It contains a good amount of healthy fats, B vitamins, and protein. Interestingly, that’s not all; Trout also counts for a great source of selenium, phosphorus, and manganese.

A 100-gram serving of trout fillet provides 312 % of the daily value for vitamin B12. Couple it with grilled veggies such as asparagus, zucchini, red onion, bell peppers, and squash to make the course tasty while keeping it healthy. 

Non-dairy milk products

Non-dairy milk products are a popular vegan substitute for dairy milk. These products do not contain a high amount of B12 and are so fortified to make them rich in vitamin. 

One cup of packaged fortified soy milk supplies 25% of the DV for B12. This is why fortified non-dairy products are an excellent option for vegan people to increase B12 intake and prevent deficiency.

Dairy products

Both milk and dairy products are rich sources of vitamins and protein. Milk-based food items such as yogurt, cheese can easily enhance the flavor along with vitamin B12 levels. 

250 ml or one regular cup serving of milk supplies about 46% of the daily requirement for vitamin B12. If you are not fond of milk, add two scoops of your favourite protein powder for taste. 

The most versatile food item, cheese, also offers a decent amount of vitamin B12. Twenty-two grams of swiss cheese contains around 28% of the daily requirement. 

Some studies have found that vitamin B12 in milk absorbs more quickly than vitamin B12 in fish, eggs, or beef. 


It is a crucial nutrient that the body needs to function correctly. Many animal products are a rich source of vitamin B12, including lamb liver and kidneys. 

Preventing vitamin B12 deficiency is easy by consuming natural food sources. You have to prepare a diet chart that includes food items rich in B12, couple it with routine exercises to notice faster results.