Vitamin B-12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in the production of red blood cells, maintaining the nervous system, and synthesizing DNA. It's important for energy production, brain function, and overall cell health.
Vitamin B-12 is naturally found in animal-based foods, and it’s not typically found in plant-based foods unless they are fortified. Here are some good sources of Vitamin B-12:
- Meat (beef, lamb, pork)
- Poultry (chicken, turkey)
- Fish and seafood (salmon, tuna, sardines, clams, trout)
- Dairy products (milk, cheese, yogurt)
- Eggs
- Fortified foods (some plant-based milks, cereals, and nutritional yeast)
If you're vegan or vegetarian, you may need to consume fortified foods or consider supplements to get adequate B-12.