Milk and Dairy Products
Dairy products, including milk, yogurt, and cheese, are reliable protein sources and essential vitamins and minerals, including vitamin B12. One cup (240 ml) of whole milk furnishes around 46% of the DV for vitamin B12, contributing to the overall nutrient intake.
Moreover, cheese, a versatile dairy product, presents itself as a commendable source of vitamin B12. A large slice of Swiss cheese (22 grams) offers approximately 28% of the DV, making it a notable addition to a balanced diet. Additionally, full-fat plain yogurt, besides being a decent source of vitamin B12, has shown potential in improving the vitamin B12 status in deficient individuals.
Interestingly, studies have indicated that the absorption of vitamin B12 from milk and dairy products might be more efficient than other sources like beef, fish, or eggs, further emphasizing their importance in meeting daily nutritional requirements.
Eggs
Eggs, known for their complete protein and B vitamin content, especially vitamins B2 and B12, are a dietary powerhouse. Two large eggs (100 grams) provide around 46% of the DV for vitamin B12, alongside 39% of the DV for vitamin B2.
Research shows that egg yolks contain higher vitamin B12 levels than egg whites and are more readily absorbed. Therefore, consuming whole eggs instead of egg whites is recommended to capitalize on their nutritional benefits. Moreover, eggs stand as one of the few natural sources of vitamin D, contributing about 11% of the DV in two large eggs. [5]
