What foods are rich contained by Vitamin B12?

I find that if I take a multivitamin I get severe headaches so I don't really help yourself to vitamins. I know my iron is really low right now and I'm working on getting that up. So what foods are rich in V. B12?
There's a good enumerate at http://dietary-supplements.info.nih.gov/…

Food, Micrograms (μg) per serving, Percent DV*
Mollusks, clam, mixed species, cooked, 3 ounces 84.1 1400
Liver, beef, braised, 1 slice 47.9 780
Fortified breakfast cereals, (100%) fortified), 3/4 cup 6.0 100
Trout, rainbow, wild, cooked, 3 ounces 5.4 90
Salmon, sockeye, cooked, 3 ounces 4.9 80
Trout, rainbow, farmed, cooked, 3 ounces 4.2 50
Beef, top sirloin, lean, choice, broiled, 3 ounces 2.4 40
Fast Food, Cheeseburger, regular, double pasty & bun, 1 sandwich 1.9 30
Fast Food, Taco, 1 large 1.6 25
Fortified breakfast cereals (25% fortified), 3/4 cup 1.5 25
Yogurt, plain, skim, with 13 grams protein per cup, 1 cup 1.4 25
Haddock, cooked, 3 ounces 1.2 20
Clams, breaded & fried, 3/4 cup 1.1 20
Tuna, white, can in water, drained solids, 3 ounces 1.0 15
Milk, 1 cup 0.9 15
Pork, cured, ham, lean only, can, roasted, 3 ounces 0.6 10
Egg, whole, hard boiled, 1 0.6 10
American pasteurized cheese food, 1 ounces 0.3 6
Chicken, breast, meat only, roasted, 1/2 breast 0.3 6

It have a listing of several varieties of foods and their approximate levels of B-12 contained by each one. According to the list, Mollusks and Liver seem to hold the most. However, the normal doses in supplements are much higher and to obtain that kind of quantity from those two foods, you'd likely capture way too much of other nutrients (especially the Iron from the Liver).
In any case, those will help to to prevent defect, but you'll probably need supplementation for optimal benefits or to recover from deficiency. Good luck! Source(s): http://dietary-supplements.info.nih.gov/… and a swift search on Yahoo

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