Vitamin B12 Rich Foods are numbered, and these sources predominantly animal based, which is why it is vital that one keep a check on whether your child is consuming appropriate amounts of the vitamin. Even a minor deficiency of vitamin B 12 can result in anemia, fatigue, mania, and depression. Vitamin B12 plays a very important role in growth and development of children, as it is responsible for hemoglobin production, normal functioning of the brain and nervous system, DNA synthesis and regulation, fatty acid synthesis, energy production, and cell growth, maintenance, and multiplication.

Recommended Dietary Allowance (RDA)

B12 requirements for children are limited, but as the food sources are few, care must be taken that these daily needs are met. The table below gives the RDA of Vitamin B12.

Foods with Vitamin B12

The best sources of B12 are animal products like oysters, fish, meat, poultry, eggs, milk, and milk products. Some more sources are certain strain specific yeast, fortified foods (cereals, soy milk, meat analogues, etc.), fermented foods, tempeh, miso, sea vegetables, and other plant foods.

Top 10 Vitamin B12 Rich Foods

1. Clams, Oysters & Mussels: Clams (98.9μg/100g serving) are the best source, followed by mussels and oysters of vitamin B12.
2. Liver: Liver is a storehouse of vitamin B12 thus from any animal source is a good source. The highest on the list are lamb (85.7μg/100g serving), beef, veal, moose, turkey, duck, and goose respectively.
3. Caviar: A delicacy in most part of the world, this expensive food is an excellent source of Vitamin B 12 providing around 56 - 25μg/100g serving depending on its origin.
4. Octopus: Cooked octopus provides 36μg of vitamin B12 per 100 gram serving.
5. Fish: Fish in general is a good source, but mackerels provide the most vitamin B-12 with 19μg/100g serving, followed by herring, salmon, tuna, cod, sardines, and blue fish
6. Crab & lobster: Crabs give around 11.5μg/100g serving of vitamin B12, and lobster provides 4.04μg/100g serving.
7. Beef: The amount of B12 in beef depends on the cut, lean fat-trimmed chuck contains the most vitamin B12 (6.18μg/100g serving), followed by chuck steak, sirloin, rib-eye, and ribs. 
8. Lamb: Lean cuts of lambs are the best sources of B 12, the shoulder gives around 3.71μg/100g serving. Foreshank, leg, and lamb chops are good sources too.
9. Cheese: The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg/100g serving, followed by Gjetost, Mozzarella, Parmesan, Tilsit, and Feta. 
10. Eggs: Egg yolks are the best sources of B 12 - goose, duck, and chicken give 7.34μg, 3.78μg, and 1.95μg of B 12 per 100g serving.

How To Incorporate Vitamin B12 in Children’s Diet

Some of the food sources mentioned above may not come in your children’s favorite food list, but they can be made into food and snack items they would enjoy. Different meats can be ground and turned into pate’s to be served with burgers, hot dog’s, etc. Some foods like milk, cheese, and eggs are easy to incorporate in their diets. For vegans, the challenge is tougher and they might need to resort t fortified cereals, soy milk, and fermented foods to meet their daily demands.

Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.

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