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Just 3 oz of sockeye salmon provides twice your daily value of B12. “Flake leftover cold salmon over salad greens for a quick lunch,” says Your cells need vitamin B12 to function, so load up on these nutrient-packed picks., Download Your Training Plan.

moodiness, nerve damage, and intestinal problems if you don’t replenish your stores&mdash vegans, nutritional yeast is a good option, Moore says. Blend it with cashews for a “cheesy” sauce replacement, or sprinkle on popcorn or vegetables for a hit of umami flavor.

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This shellfish is an easy choice to get your entire daily value of B12 in one sitting. Try steaming them with garlic, white wine, and fresh herbs, or toss them with pasta.

While ofal isn’t everyone’s cup of tea, beef liver is super high in B12. Liver and onions is a classic dish that may mask the liver-y flavor a bit, or you can try spreading beef pate on a crostini.

Cow’s milk will help you reach your B12 needs for the day. Pour it in your coffee, add it to recipes, or sip a cold glass all on its own.

This fish is low in calories, a great source of lean protein, and 3 oz delivers nearly 100 percent of your daily value of vitamin B12. Grill up filets or try roasting the whole fish with fresh herbs, veggies, and lots of lemon.

For a quick B12 fix, look for cereal that’s fortified with the vitamin. Double up by pairing it with cow’s milk.

A humble can of chunk light tuna is a cheap, low-calorie way to reach your B12 needs for the day, says Moore—just 3 oz delivers 100 percent of your daily value. Dress it up with chopped red peppers, onions, herbs, and a drizzle of olive oil, then pile it on a salad.

This sea creature may look creepy, but it’s a tasty way to boost your B12 intake. Try it grilled for a smoky bite.

If you’re a fan of this crustacean, you’ll be sure to get a dose of vitamin B12, too. Make baked crab cakes or simply crumble the cooked mixture and use it to top a filet of sockeye salmon for an extra B12 boost.