12 Foods That Are High in Vitamin B12

11. Milk

Vitamin B12: 1.2 mcg in 1 cup of low-fat milk (18% DV)

Other body benefits: Not only is it a good source of calcium and vitamin D, but milk might also help some women avoid PMS symptoms, according to a recent University of Massachusetts at Amherst study. And whole milk could offer additional benefits: Another study found that women who consumed more than one serving of high-fat dairy daily were 25% less likely to experience ovulation problems than those who did not.

Best ways to eat it: “There are lots of healthy ways to incorporate milk into your diet,” says Sass. “Try making a smoothie with milk, frozen fruit, almond butter, ginger, and cinnamon.”

12. Yogurt

Vitamin B12: 1.1 mcg in 8 ounces of low-fat yogurt (18% DV)

Other body benefits: Yogurt is a great source of calcium, magnesium, and protein. Studies show that eating it regularly could prevent diabetes and prevent high blood pressure. Thanks to plenty of beneficial probiotics, yogurt is also a great digestive aid, balancing the microflora in your gut and easing IBS symptoms.

Best ways to eat it: Sass suggests opting for nonfat or low-fat organic yogurt varieties. “It’s great whipped into smoothies or mixed with oats, fruit, nuts, and herbs, such as fresh mint,” she says.