5. Sardines
Vitamin B12: 7.6 mcg in 3 ounces (126% DV)
Other body benefits: You may be surprised to learn that these little fish are packed with calcium—3 ounces has the same amount as 8 ounces of milk. Sardines also contain vitamin D and omega-3 fatty acids. If you buy them canned in oil, be sure to rinse before cooking to get rid of excess salt.
Best ways to eat them: “Sardines are great in a marinara sauce over spaghetti squash,” says Sass. To give the sauce a nutritional boost, toss in any leftover veggies you have in the fridge.
6. Trout
Vitamin B12: 5.4 mcg in 3 ounces of wild rainbow trout (90% DV)
Other body benefits: Fatty fish such as trout are great sources of vitamin D and omega-3 fatty acids, which promote brain function and fight inflammation.
Best ways to eat it: “Trout is great grilled with a little extra virgin olive oil,” says Sass. “Serve it alongside garlic-sautéed spinach and a baked sweet potato.”
