My Blog: healthy

#1: Clams, Oysters, and Mussels

Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most vitamin B-12 with 98.9μg per 100g serving, accounting for 1648% of the RDA. Mussels and oysters are also good sources of B12 providing 600 and 400 percent of the RDA respectively.

#2: Fish

Known for their omega 3 fats and low cholesterol levels, fish are also a good source of vitamin B12. Mackerel provides the most with 19μg per 100g serving (317% RDA), followed by Herring (312% RDA), Salmon (302% RDA), Tuna (181% RDA), Cod (167% RDA), Sardines (149% RDA), Trout (130% RDA), and Bluefish (104% RDA).

#3: Eggs

When it comes to chicken eggs the raw
yellow has most of the vitamin B-12 with 1.95μg per 100g serving (33%), however, this equates to 0.33μg per yolk or just 6% of the RDA. The eggs of other animals are higher with a goose egg providing 7.34μg (122% RDA) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% RDA).

#4: Cheese

When it comes to chicken eggs the raw yellow has most of the vitamin B-12 with 1.95μg per 100g serving (33%), however, this equates to 0.33μg per yolk or just 6% of the RDA. The eggs of other animals are higher with a goose egg providing 7.34μg (122% RDA) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% RDA).

#5: Lamb

Lamb is a common meat in the Middle East, Mediterranean, and most of Europe. The shoulder is the cut of lamb with the most vitamin B-12 providing 3.71μg per 100g serving (62% RDA), followed by the foreshank and leg (53% RDA), and chops (51% RDA).

#6: Liver

The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7μg per 100g serving and 1428% of the RDA. Often appearing on the culinary scene as pate, liver can also be prepared steamed or fried with onions and herbs.

#7: Caviar (Fish Eggs)

Caviar and fish eggs are most often eaten as a garnish or spread. The eggs of whitefish contain the most vitamin B-12 with 56.4μg per 100g serving (940% RDA) while caviar contains a third of that with 20μg per 100g serving (333% RDA). Chicken eggs, by comparison, only offer 1.29μg of vitamin B-12 per 100g serving (22% RDA).

#8: Beef

The amount of vitamin B-12 in beef depends on the cut, chuck contains the most with 6.18μg per 100g serving(103% RDA) followed by sirloin (62% RDA), rib-eye(60% RDA), and ribs (58% RDA).

#9: Crab and Lobster

Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of crab contains 11.5μg of vitamin B12 (192% of the RDA), while 100g serving of Lobster will provide 4.04μg(67% RDA).

#10: Octopus