Vitamin B12 is essential for physical and mental wellbeing. In order to ensure against vitamin B12 deficiency you should try to include foods in your diet that are a good source of vitamin B12. The only good natural sources of vitamin B12 are animal products and so vegetarians and vegans will need to get most of their supply from fortified cereals.
In order to determine the amount of vitamin B12 in a food you are purchasing you should look at what is termed the DV number. The DV value is a value that has been determined by the Food and Drug administration to help customers determine how rich a food is in different vitamins or nutrients. A DV value of 10-19% is considered a good source of a nutrient while sources with a DV value of 20 or greater is an excellent source.
Three ounces of cooked clams (mixed species) provides an amazing 1400%DV and 1 slice braised beef liver contains 780%DV. If you are suffering from a vitamin B12 deficiency these foods can be an excellent way to boost your vitamin B12 levels but would certainly not be used on a daily basis.
Fortified breakfast cereals can contain up to 100%DV and are an excellent source of vitamin B12 for vegetarians and vegans who are not eating the animal products which provide a good source of vitamin B12.
Trout and Salmon are two fish which provide the highest levels of vitamin B12. They have DV values of 80 and 90.
Three ounces of broiled, lean top sirloin beef is also a good source of vitamin B12 and has a DV value of 40.
Other good sources of vitamin B12 include plain, skim yogurt; haddock, breaded and fried clams; tuna, milk, pork, and hard boiled egg.
In order to ensure that you do not become deficient in vitamin B12 it is important to ensure that you eat some of these good sources of vitamin B12. If you are vegetarian it is recommended that you look for fortified cereals which contain a high DV value. If you are not vegetarian or vegan and are prepared to get your vitamin B12 from animal sources the choices are a lot broader and can be found in clams, beef, trout, salmon, beef as well as various other good sources. In order to determine whether a food is a good source of vitamin B12 have a look at the DV value mentioned on the food's packaging. If the DV value is 20 or above it is an excellent source, if between 10-19% it is a good source of vitamin B12.