Diet File: Vitamin B-12

Vitamin B12 is one of the family of B vitamins, which also includes folate, or folic acid, and vitamin B6. It's necessary for the production of red blood cells and DNA and for maintaining healthy nerve function. Check out the B12-rich recipes listed below.

Where to get it
Vitamin B12 is found in many animal foods, such as meat, fish, poultry, eggs and dairy products. It's also found in fortified soy and rice beverages and some soy-based meat substitutes.

Food source and micrograms
Rainbow trout, 3 oz (90 g) 5.3
Salmon, 3 oz (90 g) 4.9
Lean beef, 3 oz (90 g) 2.8
Canned tuna, 3 oz (90 g) 2.5
Fortified soy beverage, 1 cup (250 mL) 1.0
Milk, 1 cup (250 mL) 0.9
Yogurt, 1 cup (250 mL) 0.9

Recipes:
Lemon Thyme Rainbow Trout
Asian Fish Steaks
Tuna Burgers
Cedar-planked Salmon with Dill Sauce
Sirloin with Roasted Garlic Topping
Thai-Style Beef Salad