Vitamin B12 (Cobalamin) can
be obtained only from foods that come from animal sources in protein-bound
forms, in foods that are fermented where bacteria creates it, such
as miso, or in some fortified foods. Many multi-vitamin or B vitamin
supplements also supply the daily required amount of vitamin B12.
Because vitamin B12 is only found in animal
sources, vegans may need to take a supplement to get enough cobalamin..
To make sure that you are getting sufficient
vitamin B12 in your diet, be sure to include the following foods
that are good dietary sources of Vitamin B12.
Meat Sources: Organ meats are the richest dietary
sources of vitamin B12, including organ meats such as liver, kidney,
pancreas, and heart, Lean beef and lean meats such as poultry are
also good sources.
Seafood Sources: Various types of seafood are
good sources of cobalamin, particularly bivalve mollusks (shellfish)
such as clams and oysters. Tuna is another good source.
Dairy Sources: All dairy foods, such as milk,
milk products, cheeses, cottage cheese, and yogurt supply vitamin
Fermented Soy Sources: Fermented soy products,
such as miso also contain vitamin B12.