However, Vitamin B12<\/em> is not produced in our bodies and must be derived from the food we eat. Vitamins are organic substances that are generally classified as either fat-soluble or water-soluble.<\/p>\n\n\n\n Fat-soluble vitamins (vitamin A, vitamin E, vitamin D, and vitamin K) dissolve in fat and tend to accumulate in the body. Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Excess water-soluble vitamins are thought to be eliminated in the urine.<\/p>\n\n\n\n Among animal-based foods, chicken is a good source of vitamin B12<\/em>. Chicken meat with the skin contains 0.31 micrograms of vitamin B-12 per 100 grams, or 5 percent of the DV, and 0.21 micrograms per 4-ounce serving, or 4 percent of the DV. <\/p>\n\n\n\n Both milk and eggs are better sources of vitamin B-12 whether you measure by weight or by recommended serving size. However, chicken provides other nutrients as well as vitamin B-12, including protein, phosphorus, niacin and vitamin B-6, so it is still a nutritious option, and consuming it will help you meet your recommended intake for the day.<\/p>\n\n\n\n A tuna<\/em> is a saltwater fish that belongs to the tribe Thunnini, a subgrouping of the Scombridae family. Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals. It contains high concentrations of vitamin B12, especially in the muscles right beneath the skin.<\/p>\n\n\n\n Mercury content in tuna can vary widely. Among those calling for improved warnings about mercury in tuna is the American Medical Association, which adopted a policy that physicians should help make their patients more aware of the potential risks. <\/p>\n\n\n\n A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the DV for the vitamin. This same serving size also packs a good amount of lean protein, phosphorus, selenium, and vitamins A and B3. Canned tuna also contains a decent amount of vitamin B12. In fact, a can of light tuna canned in water contains 152% of the DV.<\/p>\n\n\n\n Each large whole egg contains 0.4 micrograms of vitamin B-12. This represents approximately 18 percent of the 2.4 micrograms of B-12 you need daily. While eggs are a significant source of vitamin B12, participants in one study only absorbed 9% of the vitamin B12 in eggs compared to 40% to 90% from other animal-based sources. However, the study also found that eating eggs regularly contributed a significant amount of vitamin B12 to participants’ diets.<\/p>\n\n\n\n Dairy products retain, in general, a major part of the vitamin B12<\/sub> naturally present in milk. Milk and other dairy products, such as yogurt and cheese, are great sources of protein and several vitamins and minerals, including vitamin B12. 1 cup of whole milk supplies 46% of the DV for vitamin B12. <\/p>\n\n\n\n While cheese is a good source of B12, protein, calcium, and vitamin D, you should limit your intake to 40 grams<\/em>. Cheese is also a rich source of vitamin B12. Interestingly, studies have found that your body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in fish or eggs. <\/p>\n\n\n\n Nutritional yeast<\/em> is a unique vegetarian food with a pleasantly cheesy flavor and a powerful nutritional punch. But it does not naturally contain vitamin B12. However, it\u2019s commonly fortified, which makes it a great source of this nutrient. Nutritional yeast is also a good vegan source of protein, vitamins, and minerals. As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly because it\u2019s synthetic. Two tablespoons of nutritional yeast may contain up to 733% of the DV for vitamin B12<\/p>\n\n\n\n![\"\"](\"https:\/\/www.medchunk.com\/article\/wp-content\/uploads\/2022\/03\/b12-foods_result.webp\")
<\/figure>\n\n\n\nGood dietary sources of vitamin B12 include:<\/h2>\n\n\n\n
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