B12 is a water-soluble vitamin that plays an important role in the nervous system and in making DNA and red blood cells. It’s recommended that healthy adults get 2.4 mcg daily and pregnant and lactating women get 2.6 mcg and 2.8 mcg daily. Here are some of the best food sources of vitamin B12.
Tuna
Get the benefit of an excellent protein and vitamin B12 source without a load of saturated fat by adding this low-fat fish to your menu. Tuna provides 4.9 mcg of vitamin B12 in one can. This mild-flavored fish works well sautéed and flavored with sesame oil and low-sodium soy sauce. Make a refreshing Niçoise salad by topping lettuce with canned tuna, a hard-boiled egg, olives, and fresh lemon juice mixed with olive oil.
[callout]Those following a plant-based diet with no animal products have a higher risk of deficiency. Older adults, vegetarians, and infants of vegan women also are at risk of developing B12 deficiency.
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