The best source of B12: Supports the formation of blood cells
The liver is the body's primary storage organ for vitamin B12, and a deficiency can negatively impact liver function over time. When present in sufficient amounts, vitamin B12 can help reduce the risk of fatty liver and liver inflammation by reducing homocysteine, an amino acid that can accumulate significantly over time. It also supports the body's natural detoxification processes, which are essential for a healthy and functional liver.
Vitamin B12 is essential for methylation, a biochemical process that the liver uses to remove all toxins from the body and regulate hormones.
Low levels of vitamin B12 are often associated with NAFLD, but adequate amounts of B12 can help regulate fat metabolism and protect against liver damage over time by reducing liver inflammation. According to the National Institutes of Health, the average adult needs 2.4 mcg of B12 daily, while teenagers aged 14 to 18 need 2.4 mcg.
Eggs, especially egg yolks, are a natural source of vitamin B12. They also contain essential fats and protein; boiled, scrambled, or poached eggs help support nerve and liver health. They are especially beneficial for non-vegetarians. In addition to providing adequate vitamin B12, they also provide the body with the protein it needs.
Milk is one of the most natural and readily available sources of vitamin B12. Many health experts suggest that daily milk consumption can help prevent vitamin B12 deficiency. Besides being readily available, milk is a rich source of calcium and vitamin D. Vegans can replace milk with soy milk. According to the USDA, one glass of soy milk provides 45% of the recommended intake of vitamin B12.
Fish is a rich source of vitamin B12. The fish with the highest amounts of B12 are tuna, salmon, sardines, and trout. According to the USDA, one cup, or 150 grams, of drained sardines provides 554% of the recommended daily intake of vitamin B12, while salmon is high in protein; half a fillet (178 grams) provides about 40 grams.
Chicken is another good source of vitamin B12, protein, and lean fat. According to Harvard Health, a 3-ounce (75-gram) serving of chicken breast contains approximately 0.3 micrograms of vitamin B12. The vitamin B12 in chicken supports red blood cell production, nervous system health, and manages energy production. It can be grilled, deep-fried, or pan-fried.
Fortified cereals are a prime source of B12, especially if you're a vegetarian. Because B12 is naturally found only in animal products, fortification makes cereals a convenient and accessible option. While there's no definitive information on how much B12 they provide, you can verify the B12 content by checking the nutrition label. When consumed in the form of fortified cereals, B12 can support red blood cell production and energy metabolism.
Yogurt is an excellent, natural source of vitamin B12, making it a popular dairy product known for its probiotic benefits and rich nutritional profile. Vitamin B12 in yogurt supports red blood cell formation, DNA synthesis, and nervous system health. A typical 150-gram serving of plain yogurt contains approximately 1.1 to 1.4 micrograms of vitamin B12. This article is written for general informational purposes only and should not be construed as medical advice. ntv.com.tr is not responsible for any self-diagnosis based on the content of this article. If you have any health concerns, consult your doctor.
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