Top 14 Vitamin food for b12 deficiency

Are you searching for what is food for b12 deficiency? Yes! You’re in the right place. If you’re lacking Vitamin b12, then read the full blog. In this blog, we will discuss 13 top food sources of vitamin b12, a b12 deficiency diet, and b12 deficiency foods to eat.

Overview of food for b12 deficiency

Vitamin b12 is considered an essential nutrient because our bodies cannot produce it. Its main function in the body is to help red blood cells carry oxygen throughout the body. Vitamin B12 helps keep nerves healthy and prevent nerve damage, and it is also important for DNA production and normal cell growth. If you are vegetarian, pregnant, or breastfeeding, you should consider taking a supplement. Some foods rich in vitamin B12 include liver, eggs, milk, cheese, yogurt, meat, fish, soybeans, mushrooms, peas, beans, peas, peanuts, and spinach.

What is vitamin B12?

Vitamin b12 is an important nutrient your body needs to stay healthy. Too much vitamin b12 or low levels of vitamin b12 can lead to nerve damage and other health problems. Your body stores excess vitamin b12 in your liver. When your body doesn’t get enough vitamin b12, it will store it there instead of using it. To prevent this, the RDI is 32 mcg daily for adults and 16 mcg daily for children ages 1–18 years old. Some foods like milk, cheese, eggs, meat, fish, poultry, soybeans, and mushrooms contain high amounts of vitamin b12. You can also get vitamin b12 by taking supplements.

What is vitamin B12 deficiency?

You can develop a vitamin B12 deficiency if your body doesn’t produce enough intrinsic factors or if you don’t eat enough foods rich in vitamin B12 (37). 

However, for those following a vegan diet, fortified foods can be a good source of this vitamin.`

What are the top 14 foods for b12 deficiency?

Here is the best food for b12 deficiency:

1. Fish

Fish should be one of the best foods for your body, especially if you are looking for B12. This vitamin is extremely helpful when it comes to keeping your immune system healthy. When it comes to fish, salmon is considered to be one of the best sources of this vitamin. Salmon contains omega-3 fatty acids along with protein and calcium. Other types of fish that contain B12 include tuna, cod, mackerel, sardines, anchovies, halibut, and herring.

2. Eggs

Eggs are also considered to be one of nature’s best foods. this is also one of the great foods for b12 deficiency. They contain protein and many vitamins and minerals that contribute to overall health. One egg provides around 9 milligrams of B12. Egg yolks are loaded with fat and cholesterol but they are packed with nutrition. So eat them!

3. Milk

Milk is a great source of calcium, which is vital for strong bones and teeth. It also offers proteins and fats. Cow’s milk is the ideal option since it provides a good amount of B12. If you cannot drink cow’s milk then opt for soy milk instead. Soy milk is also rich in iron and zinc.

4. Cheese

Cheese is a delicious addition to any meal. However, some cheese varieties are better sources of B12 than others. Cottage cheese is low in fat and calories and it’s loaded with protein. Hard cheeses such as cheddar, Swiss, mozzarella, parmesan, feta, and goat cheese are also great options. All of them contain B12.

5. Nuts and Seeds

In addition, nuts and seeds are also food for b12 deficiency rich sources of B vitamins including vitamin B12. They contain iron, zinc, magnesium, calcium, protein, antioxidants, fiber, and healthy fats. Add nuts and seeds to salads, soups, sandwiches, wraps, and smoothies. Sprinkle them onto oatmeal and granola cereals. Eat them plain or add salt, pepper, lemon juice, dried herbs, garlic powder, cumin, cinnamon, nutmeg, or smoked paprika.

6. Fruits

Fruit contains vitamin C, vitamin A, folate, potassium, and manganese. Fruit is loaded with antioxidants that help fight cancer, heart disease, diabetes, and arthritis. Try fruit salad, mixed fruits, fruit juices, and smoothies. Make sure to eat the skin, too. This is the very important part where most of the nutrients are located.

7. Vegetables (vegetarian b 12 deficiency)

Vegetables are great sources of vitamin C, calcium, folate, iron, magnesium, and many others. we know vegetables also contain phytonutrients that protect against cancer, heart disease, and some types of dementia. Include vegetables in your meals at least twice a week. Choose from broccoli, cauliflower, kale, spinach, tomatoes, peppers, mushrooms, carrots, celery, cucumbers, sweet potatoes, onions, zucchini, squash, cabbage, lettuce, beans, peas, and Brussels sprouts. So, you can eat vegetables for food for b12 deficiency.

8. Whole Grain Bread and Cereal

Whole-grain bread and cereal offer a wide range of vitamins and minerals. Look for whole grains labeled 100 percent whole wheat, stone ground, also, enriched, fortified, bran, or multigrain. The higher the number of ingredients listed on the label, the better.

9. Sardines

Sardines are tiny, oily, delicious fish that is packed full of nutrients. They are not just healthy, but very tasty! They’re rich in omega-3 fatty acids which are great for your brain and heart. One cup of sardines contains 9 times more vitamin B12 than milk and is also included in food for b12 deficiency.

10. Salmon

Salmon has the highest concentration of B-12, a vitamin used by our bodies to produce energy. When eating salmon, make sure to eat the liver and brain because those parts contain the highest amounts of B-12.

11. Beef Liver

Beef livers have similar levels of B-12 compared to salmon however, they tend to be less expensive and easier to obtain.

12. Cod

Cod has slightly more B-12 than beef liver and eggs.

13. Chicken Liver

Chicken livers have slightly lower concentrations of B-12 than cod and beef livers.

14. Trout

A 3.5-ounce (100-gram) serving of rainbow trout offers about 311 percent of the DV for Vitamin B12 and 1,169 milligrams of Omega-3 fatty acids. For adults, expert recommendations suggest a combined daily intake of 1100 – 1600 milligrams of Omega 3 Fatty Acids. Trout is not just a healthy source of fish, but a great source of nutrients like manganese, phosphorus, and selenium as well. it is included in food for b12 deficiency.

How much vitamin b12 do we need a day?

Eggs – 1 large egg contains approximately 50 micrograms

Milk – 2 glasses of milk per day contain 20 micrograms

Fish – 100 grams of cod liver oil contains 10 mcg

Oysters – 2 raw oysters serve as a great source of B12 containing 10mcg, however, they should be eaten cooked

Yeast extract – A good source of B12. Contains 60 mcg per gram. Experts recommend a 4-8 grams dose per day split into two doses.


Vitamins are nutrients that your body requires to function properly. It is found in large quantities in animal products, fortified foods, and dietary supplements. Some of the richest sources are liver, beef, sardines, clams, and dairy products. Above, we have discussed what b12 deficiency foods to eat and food for b12 deficiency.

Whether you want to boost your vitamin stores or prevent a deficiency, eating these foods can dramatically improve your overall health.

You can also read: Are Eggs Meat or Something Else?