Sources of Vitamin B12
Good sources of vitamin B12 include liver and organ meats, muscle meats, chicken, fish, eggs, shellfish, milk and most dairy products. Sea vegetables and fermented soybean products such as miso also contain forms of vitamin B12, although some research suggests that the human body may not be able to absorb these forms and they may even block true vitamin B12 absorption.
Many vegetarian and vegan products are fortified with vitamin B12, including yeast extract, vegetable stock and soya milk. Due to the importance of B12 vegetarian need to be sure they are receiving adequate amounts.
Cooking has little effect on vitamin B12 although some may be lost when food is cooked to temperatures above 100 degrees C.
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