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Posts Tagged ‘liver’

These Foods are Highest in Vitamin B12

Thursday, October 31st, 2013



To prevent vitamin B12 deficiency, it’s important to include an assortment of foods that have vitamin B12 in your daily diet. This is harder than it sounds! The majority of the foods that are highest in vitamin B12 are sadly missing from the average American diet. As a result, a rising number of people are suffering the effects of vitamin B12 deficiency, or pernicious anemia, due to a lack of this crucial nutrient in the blood supply.

These Foods are Highest in Vitamin B12

It’s important to note that eating foods that are high in vitamin B12 is only helpful for preventing vitamin B12 deficiency if you are able to digest it naturally. For many, vitamin B12 malabsorption prevents you from digesting vitamin B12 naturally from foods, causing your vitamin B12 levels to diminish steadily.

I Eat Healthy…So How did I Get Vitamin B12 Deficiency?

The rule applies for taking vitamin B12 pills. If you are one of many individuals who suffer from vitamin B12 malabsorption, then your risk of developing pernicious anemia increases with time, regardless of your diet.

Foods highest in vitamin B12

Vitamin B12 only occurs in animal-based products- meat, fish, eggs, and milk. Still, certain foods in that category contain significantly higher amounts of vitamin B12 than others. So you may think you’re taking in enough chicken or beef to keep your vitamin B12 at a normal level, when really you’re missing out on some of the richest sources of this essential B vitamin.

(If you follow a vegan or vegetarian diet, then it is crucial that you supplement with vitamin B12 regularly in order to prevent debilitating symptoms of vitamin B12 deficiency.)

What about Vegan Vitamin B12?


Seafood provides some of the most nutritional sources of vitamin B12. One hundred grams of cooked clams provides 98.9mcg of vitamin B12; that’s 1648% of the amount recommended to prevent vitamin B12 deficiency!

Other excellent food sources of vitamin B12 from the seas include mackerel, crab, sardines and caviar.

Organ meat

A 3-ounce serving of cooked beef liver delivers a whopping 70.7mcg of vitamin B12. In fact, before vitamin B12 supplementation, doctors used to prescribe a concoction of pre-digested beef liver (Ew!) as a cure for pernicious anemia.

Chicken Liver pate, moose liver, and grilled chicken hearts are also good food sources of vitamin B12.

Red meat

Not ready for pan-fried liver? A serving of lean chuck beef has about five or six micrograms of vitamin B12, which is the minimum to get your recommended daily allowance.

Lamb chops are also good; they provide half of a day’s worth of vitamin B12.

Milk and eggs

If you follow a vegetarian diet, then it’s important to include lots of dairy foods into your daily diet in order to avoid vitamin B12 deficiency. One cup of nonfat yogurt delivers 25% of the RDA for vitamin B12, while the same amount of Swiss cheese brings you to 60 per cent.

Chicken eggs are not the best source of vitamin B12; one egg yields 36mcg of vitamin B12, or 6% RDA. Comparatively, one duck egg provides 63% RDA of vitamin B12. And if you can get your hands on a goose egg, then you’ll get 122% of the recommended amount of vitamin B12 in one serving!

Please tell us…

Do you eat any of these foods that are highest in vitamin B12? If you follow a vegan diet, then do you supplement with vitamin B12 in order to prevent deficiency?

Do you have any questions or suggestions?  Please leave your comments below.

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Like this? Read more:

Five Fat-Burning Foods Rich in Vitamin B12

Benefits and Sources of Vitamin B12, and How to Avoid Deficiency

The DASH Diet: Good Source of B12?

Image courtesy of jiggoja/freedigitalphotos

Nine Healthiest Canned Foods: Many Contain Vitamin B12

Monday, March 28th, 2011

Think canned foods are bad for your health?  Guess again. Many canned foods like pinto beans, canned pumpkin and smoked mackerel have essential vitamins like omega-3 fatty acids, vitamin B12 and vitamin A, and also high protein.

A study conducted by the University of Illinois even proved that canned varieties of fruits and vegetables are just as nutritious as their fresh counterparts in the produce section, having the same amount of vitamins and dietary fiber.


So you don’t have to sacrifice your family’s health just because you’re on a tight food budget.

Here are the 9 best canned foods you should be storing in your pantry:


  • Canned salmon

Canned salmons deserves top billing as best canned foods because it is a powerhouse of nutrition; salmon is naturally rich in omega-3 fatty acids and vitamin B12.  And because canned salmon manufacturers leave the bones in, you get added bone-strengthening calcium into the mix as well. For picky eaters, mash the soft bones into the salmon well and add a dollop of low cholesterol light mayonnaise.

  • Canned pinto beans

Sure, you could get dried pinto beans and soak them overnight…but why bother?

There’s no real nutritional difference between the old school method and cutting open a can of beans. Canned pinto beans are high in protein, folate and manganese.  For a healthier version of refried beans, try mashing pinto beans with an immersion blender. Cook it up in the microwave, add some hot sauce, a dash of olive oil and salt for flavor, and serve it up with hot salsa and tortillas.

  • Canned tomatoes

You say tomato…canned or fresh, tomatoes are full of vitamin C for a healthy immune system.  And canned tomatoes have lycopene, an antioxidant found in ketchup which becomes more effective by the heating process involved in making canned fruits and vegetables. Canned tomatoes are a flavorful addition to soups and stews.

  • Canned smoked mackerel

Canned smoked mackerel- another score for vitamin B12.  Smoked mackerel is also loaded with brain-healthy omega-3 fatty acids and protein. Canned fish is a great packing option for camping, hiking or trips; also a nutritious staple to store for emergencies, along with a package of high fiber crackers.

  • Canned sardines

Scoring a home run for B12, canned sardines have high protein and omega-3 fatty acids.  The tomato sauce varieties also contain the antioxidant lycopene. Look out for a low sodium brand of canned sardines for a healthy alternative. Kids don’t like sardines? Cook up some fish patties- mash up a can of sardines, add an egg, some bread crumbs, 1/4 cup of mayo and their favorite seasoning. Pan fry in olive oil until brown.

  • Canned kidney beans

Just like pinto beans, canned kidney beans are another great vegan source of B12 and high protein which are just as healthy in a can. Canned beans are also high in fiber, iron and vitamin B1. Make a delicious French bean salad with canned kidney beans, canned beets, flavored vinegar and sliced red onions.

  • Canned pumpkin


Avoid the sugary canned pumpkin pie fillings; all natural canned pumpkin puree has 500 times the amount of recommended vitamin A, along with high fiber, beta-carotene, vitamin C, iron and magnesium. Incorporate into a healthy pumpkin pie recipe by substituting sugar with agave nectar or pure maple syrup.

  • Canned clams

Clams are high in vitamin B12, iron (more than in red meat), omega-3 fatty acids and selenium, but they also contain zinc, which is great for the immune system.  Stir up a clam chowder and pass the croutons.

  • Canned chicken

Another great staple item to keep in your pantry for emergencies, canned chicken is loaded with vitamin B12, high protein, selenium and niacin.  Cook up a pot of spicy chicken jumbo using canned chicken, canned okra, canned tomatoes and some fresh hot peppers.


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