Fortified Cereal
For vegetarians and vegans seeking synthetic sources of vitamin B12, fortified cereals serve as a viable option. Though not typically advocated as a staple in a healthy diet, fortified cereals can offer substantial B vitamin content, particularly B12. For instance, Malt-O-Meal Raisin Bran furnishes up to 62% of the DV for vitamin B12 in a single cup (59 grams).
Research indicates that incorporating fortified cereals into daily consumption elevates vitamin B12 concentrations. However, when opting for fortified cereals, it’s prudent to choose products low in added sugar and rich in fiber or whole grains for an overall nutritious intake.
Salmon
Salmon, renowned for its omega-3 fatty acid content, is also an excellent source of vitamin B12. A half fillet of cooked salmon (178 grams) can supply a substantial 208% of the DV for vitamin B12, showcasing its nutrient density.
Beyond its vitamin B12 contributions, salmon delivers a hefty dose of omega-3 fatty acids, reaching up to 4,123 mg in the same serving size. These fatty acids are renowned for supporting heart health and overall well-being. Coupled with its high protein content of about 40 grams per half fillet, salmon stands out as a nutritional powerhouse. [3]
