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Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells ( 1). Wondering what vitamins are most important during pregnancy? B complex, which contains the spectrum of B vitamins, will keep your body strong while… READ MORE Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10%–19% of the RDI is considered a good source ( 2). Stores also sell many non-dairy yogurt alternatives, such as fermented soy, almond, or coconut yogurts. However, these products — unless fortified — generally aren’t good sources of riboflavin or B12 ( 45, 46). summary Like other animal products, milk also is a good source of B12, supplying 46% of the DV per 1-cup (240-mL) serving ( 18).
Each cup, or 240 milliliters (mL), of milk provides 26% of the DV for riboflavin, as well as smaller amounts of other B vitamins, including ( 18): If you’re unaccustomed to liver’s strong flavor or view organ meats as unappetizing, try them ground and mixed with traditional cuts of ground meat. You can also try adding them to highly seasoned foods, such as chili. summary Here’s the amount of B vitamins in a 3.5-oz (100-g) cut of sirloin steak, which is about half the size of the smallest steak typically served in restaurants ( 22): If you’re trying to lose weight, opt for loin cuts, which are lower in fat and calories than shoulder cuts (commonly used for pulled pork), spareribs, and bacon ( 51). summaryAdditionally, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury ( 4, 56). summary Bear in mind that raw egg whites contain avidin, a protein that binds with biotin and prevents its absorption in your gut if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces food safety risks ( 16). your job puts you at risk of infection – for example, you're a healthcare worker or work in a prison
Here is the folate content of a 1/2-cup cooked serving of some commonly eaten legumes ( 26, 27, 28, 29, 30, 31, 32, 33): The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer’s yeast, however, can taste bitter and may be better mixed into foods like smoothies, salad dressing, or soup. summary What’s more, vitamin B12 is well-absorbed from milk and other dairy products, with an absorption rate of 65% ( 21). summary For example, in an older observational study in more than 36,000 adults in Europe, dairy products supplied 22%–52% of the riboflavin in people’s diets ( 20).Sunflower seed butter, which is popular among people with nut allergies, provides some pantothenic acid as well ( 59).
Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate ( 5, 6, 7, 8, 9): One large egg contains 35% of the DV for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin — only liver contains more ( 16, 17). Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3–4 teaspoons (5 g) of added sugars per 2/3-cup (96–163 g) serving, so enjoy them in moderation ( 41, 42, 43, 44). Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds, and fortified foods, such as breakfast cereal and nutritional yeast.If you're pregnant and have hepatitis B, you can also pass it onto your baby during pregnancy or birth. Higher risk areas If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase. People following a vegetarian or vegan diet commonly use nutritional yeast, as it’s fortified with B12, which is challenging to obtain if you don’t eat animal products ( 49).
If you skip fatty poultry skin to cut calories, don’t worry — most of the B vitamins are in the meat rather than the skin ( 39, 40). summary If you're travelling abroad, get advice from a travel clinic, GP, nurse or pharmacist before you go. Other ways to reduce your risk These shellfish are also high in protein and several minerals, including iron, zinc, selenium, and manganese. They’re a good source of omega-3 fats as well ( 23, 24, 25). summary Many foods are high in B vitamins, including certain types of meat, fish, and poultry, legumes, seeds, eggs, dairy products, and leafy greens.
Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food ( 1). Oysters, clams and mussels are a stellar source of B12 and an excellent source of riboflavin. They also supply smaller amounts of thiamine, niacin, and folate. Vaccination is the best way to prevent hepatitis B. In the UK, the hepatitis B vaccine is given to babies as part of the 6-in-1 vaccine. This all-around nutritious fish is high in several B vitamins. In fact, a 3.5-ounce (oz), or 100-gram (g), cooked serving of salmon contains ( 3): Notably, some folate is destroyed by heat during cooking, and some can transfer to the cooking water as well. To minimize folate loss during cooking, steam the greens until partway between tender and crisp ( 10, 11). summary
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