6 blood-boosting foods that are richer in vitamin B12 than eggs.

Vitamin B12 is an important micronutrient involved in red blood cell formation, maintaining the nervous system, and supporting energy metabolism. It is primarily found in animal-based foods. One large egg provides approximately 0.5 mcg of vitamin B12 (nearly 20% of the recommended daily intake for adults). However, many other foods contain significantly higher amounts.

1. Some foods are rich in vitamin B12.

1.1. Shellfish (especially mollusks) are rich in vitamin B12.

Shellfish are the richest source of vitamin B12:

• 85g of clams contain approximately 9.6 mcg of sugar.
• 85g of mussels contain approximately 10.2 mcg of sugar.
• Six oysters contain approximately 7.4 mcg of calcium.

Shrimp, crab, and lobster also contain vitamin B12, but in lower amounts.

1.2. Fish are rich in vitamin B12.

Some types of fish provide very high amounts of vitamin B12:

• 85g of fresh bluefin tuna contains approximately 8 mcg.
• 85g of herring contains approximately 11.6 mcg of fiber.
• 85g of salmon contains 1–5 mcg (depending on the type).
• 28g of sardines contains approximately 2.5 mcg...

Canned fish retains vitamin B12 and has the advantages of being inexpensive and having a long shelf life. When choosing fish, prioritize those with low mercury levels, especially for pregnant women and young children.

1.3. Meat and poultry

Beef liver is a particularly rich source of vitamin B12: 85g of beef liver contains approximately 70 mcg.

In addition, red meat: 85g of lean beef contains approximately 2–2.4 mcg; 85g of pork tenderloin contains approximately 0.5 mcg.

1.4. Milk and dairy products

One cup (approximately 240ml) of milk or yogurt provides:

• Whole milk contains approximately 1.1 mcg.
• Skimmed milk contains approximately 0.9 mcg.
• Non-fat yogurt contains approximately 1.5 mcg of fat.
• Fresh cheese and mozzarella also contain moderate levels of vitamin B12.

1.5. Breakfast cereals fortified with micronutrients

Some cereals are fortified with vitamin B12:

• One cup of cereal with raisins contains approximately 1.5 mcg.
• One cup of whole grain ring cereal contains approximately 1.9 mcg.

It is important to carefully read the nutrition label to know the specific amounts.

1.6. Nutritional yeast (suitable for vegetarians)

Nutritional yeast is inactivated yeast, available in flake or powder form. Depending on the brand, 1/4 cup can provide 8–24 mcg of vitamin B12, sometimes exceeding the daily requirement. This product is dairy-free, gluten-free, and often used to add a "cheese" flavor to dishes.

Nutritional yeast provides a cheesy flavor to dishes without the need for dairy. It's dairy- and gluten-free, and a good source of protein and B vitamins. It can be added to popcorn or used in dishes like pasta or mashed potatoes.

2. Things to note when supplementing with foods rich in vitamin B12

Although vitamin B12 is essential for blood formation and the nervous system, supplementation needs to be done correctly:

1. Avoid excessive consumption of animal liver: Beef liver contains very high levels of vitamin B12, but is also rich in cholesterol and vitamin A. Eating too much may not be suitable for people with dyslipidemia, gout, or liver disease. It should be consumed in moderation.

2. Prioritize safe fish sources: Fish such as herring, tuna, and salmon are good sources of B12. However, choose fish with low mercury levels, especially for pregnant women and young children.

3. Balance red meat intake: Beef and pork are good sources of B12, but consuming too much red meat can increase the risk of cardiovascular disease. It's best to diversify your protein sources instead of relying on just one food group.

4. Vegetarians need to pay attention to their sources: Natural vitamin B12 is found almost exclusively in animal products. Vegetarians should choose foods fortified with this micronutrient (cereals, plant-based milks fortified with B12) or consult a specialist before using supplements.

5. Note on absorption: Some elderly people or those with gastrointestinal problems may consume enough B12 but have poor absorption. If a deficiency is suspected (persistent fatigue, numbness in hands and feet, etc.), a medical check-up is recommended instead of self-administering high doses.

6. According to Traditional Vietnamese Medicine: In Vietnamese Traditional Medicine, foods rich in B12 are generally classified as "blood tonics." However, their use should be appropriate to one's constitution (cold or hot, deficiency or excess). People with weak spleen and stomach should consume them in moderation and cook them thoroughly for easier digestion.

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