Foods like crab, trout, salmon, and clams are high in vitamin B12. These and other B12-rich foods can offer health benefits.

Reader Dianne K. writes: “Hello Barbara, I enjoy reading your column in the Lincoln (Nebraska) Journal Star. Now that Lent is here, I'm thinking about my choices of fish. Wild caught or farm-raised? I ...

Vitamin B12 is an essential nutrient found mostly in animal foods. One large scrambled egg provides about 0.5 micrograms (mcg) of the nutrient—which is about 20% of the recommended daily value.

Scallops supply protein and omega-3 fatty acids, which support heart health and brain function. Eating scallops is a source of zinc and selenium, which support immunity and protect cells from damage.