9. Haddock
Vitamin B12: 1.8 mcg in 3 ounces of cooked haddock (30% DV)
Other body benefits: Though it contains fewer omega-3 fatty acids than oilier fish such as salmon, haddock is still a terrific low-fat protein source. It’s also a good option if you’re concerned about mercury: haddock has lower levels of the chemical than other fish, including tuna, halibut, and cod.
Best ways to eat it: Bake haddock in the oven with simple seasonings, such as lemon and fresh herbs. Or grill the fillets and serve on a bun as a healthier alternative to a burger.
10. Beef
Vitamin B12: 1.3 mcg in 3 ounces of broiled top loin sirloin (23% DV)
Other body benefits: Beef is another great source of zinc, containing 7 mg in 3 ounces. It’s also packed with protein and the B vitamin riboflavin, which is thought to help alleviate PMS symptoms.
Best ways to eat it: “Keep it lean,” says Sass. “Combine beef with veggies, whole grains, and good fats, such as ginger stir fry with beef over brown rice.” And be mindful not to overdo it: Red meat is high in cholesterol, and eating too much could increase your risk of heart disease
