Vitamin B12 is an essential nutrient that plays a crucial role in maintaining a healthy nervous system and producing red blood cells. It is primarily found in animal-based foods, making it important for individuals following a vegetarian or vegan diet to ensure they are getting enough of this vitamin. In this article, we will explore some of the foods that are highest in vitamin B12 and can help meet your daily requirements.

1. Shellfish: Shellfish, such as clams, mussels, and oysters, are excellent sources of vitamin B12. Just 3 ounces of cooked clams can provide more than 1,000% of the recommended daily intake of this vitamin.

2. Liver: Organ meats, particularly liver, are rich in vitamin B12. Beef liver is a particularly good source, with just 3 ounces providing more than 1,000% of the recommended daily intake. Chicken liver and lamb liver are also high in this vitamin.

3. Fish: Fatty fish like salmon, trout, and sardines are not only rich in omega-3 fatty acids but also contain significant amounts of vitamin B12. Just 3 ounces of cooked salmon can provide around 80% of the recommended daily intake of this vitamin.

4. Meat:

5. Dairy Products: Milk, cheese, and yogurt are excellent sources of vitamin B12 for those who consume dairy. One cup of milk can provide around 20% of the recommended daily intake, while a serving of cheese or yogurt can contribute around 15%.

Ensuring an adequate intake of vitamin B12 is essential for maintaining overall health, especially for individuals following a vegetarian or vegan diet. Incorporating foods such as shellfish, liver, fish, meat, and dairy products into your diet can help meet your daily requirements. However, it is always advisable to consult with a healthcare professional or registered dietitian to determine the best approach to meet your specific nutritional needs.