Roasted chicken breast contains about 0.31 mcg of vitamin B12 in a 3 ounce serving. This meat is a lean protein and a great fat-burning food – your body burns 30% of the calories just by digesting the meat due to its thermogenic effect, which is why chicken is the favorite food of bodybuilders.
As you probably already know, chicken can be eaten roasted, baked in the oven or grilled on a barbecue for a delicious meal.
Crab meat contains about 10.3 mcg of vitamin B12 in a 3 ounces serving. This meat also contains vitamins A, B, and C and minerals such as magnesium and zinc. A can of blue crab meat contains about 4.7 mg. of zinc, which amounts to 58% of your daily recommended allowance of zinc.
A cup of low-fat milk contains 1.2 mcg. of vitamin B12. It is also an excellent source of calcium and vitamin D and it can help women avoid PMS symptoms according to a recent study. Whole milk offers additional health benefits – according to the findings of one study, women who consumed more than one serving of high-fat dairy every day were 25% less likely to experience ovulation problems than those who consumed less.
As you probably know, there are different ways to consume milk – you can drink a cup of it in the morning or evening or add it to smoothies along frozen fruit, almond butter, ginger and cinnamon.