Vitamin B12 is an essential vitamin, which means that it needs to come from your diet—the body cannot produce it. For this reason, incorporating the number-one food to eat for vitamin B12 into your diet on a regular basis is an excellent way to ensure you’re getting enough of this important vitamin.
Meet the experts: Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished; Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.
“B12 has many important roles in our body from DNA synthesis to red blood cell production and nervous system function,” Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished, previously told Prevention. “It also helps keep homocysteine in check, which is important for heart health.”
The best food to eat for vitamin B12, according to Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com, is salmon. “Salmon is an excellent source of vitamin B12, along with heart-healthy omega-3 fatty acids,” said Dr. Connor. “Omega-3s may help support brain health, cardiovascular wellness, and healthy aging.” Per the National Institutes of Health (NIH), one 3-ounce serving of salmon contains 2.6 micrograms (mcg), or just over 100% of the recommended daily intake of vitamin B12—though Dr. Connor noted that some varieties contain as much as 4.9 mcg when cooked.
If you’re not a fan of the somewhat fishy taste of salmon, Routhenstein recommended trout as an alternative. According to the U.S. Department of Agriculture (USDA), a 3-ounce serving of rainbow trout delivers 3.7 mcg of B12. “Trout is a standout heart‑healthy B12 source because it not only is rich in B12 but also contains EPA and DHA, essential omega-3 fatty acids that help lower triglycerides, reduce inflammation and support healthy blood pressure levels,” Routhenstein said. “Trout is also a good source of high quality protein and cardioprotective micronutrients like vitamin D, selenium, and potassium to support overall cardiovascular health.”
Whichever fish you choose, know that you’re getting a substantial dose of vitamin B12 alongside a host of other nutrients that support overall health.
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