More Dairy Foods High In Vitamin B12
- 108% DV in a 16oz glass of low fat milk
- 96% DV in a 16oz glass of whole milk
- 62% DV per cup of non-fat yogurt
- 38% DV per cup of plain yogurt
- 51% DV per cup of hot chocolate
- 48% DV in a 1/4 cup of buttermilk
- 18% DV per 1/2 cup of soft serve ice-cream
See the full list of dairy foods high in vitamin B12.
Excessive Folic Acid Intake
Although folic acid is generally considered non-toxic, excessive intakes above 1,000mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so its best to consume these 2 vitamins within the recommended amounts.
Vitamin B Recommended Daily Amount
Each of the different vitamin B foods will have their own individual recommendations for dosage. The RDA has set out recommended guidelines for individuals to follow to ensure that theyre getting enough each day, so it would be a very wise idea to follow these guidelines as you approach your diet.
The following are the RDA dosages for each of the vitamin B varieties discussed above.
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Do You Need To Supplement
The current daily recommended value for vitamin B12 is six micrograms per day. Are you getting enough vitamin B12 from foods alone?
Whether or not you need vitamin B12 supplements depends on a few factors, including your diet, general health status and if youre deficient in the nutrient.
Who may benefit from taking vitamin B12 supplements?
- Adults over 50
- People with digestive disorders that impair nutrient absorption
- People who dont eat animal products
- Women who are pregnant or breastfeeding
- Those with a history of heavy smoking, alcoholism and long-term antibiotic use
- People on stomach acid-controlling medications
Why is it so important to maintain healthy levels of vitamin B12? The nutrient has many health benefits, and a deficiency can cause serious problems.
Heres a quick recap of the many benefits of vitamin B12:
Vitamin B: Folate & Folic Acid
Folate is so important because it helps to create the substances that make up our DNA – called nucleic acids – among a variety of other critical functions for our health and metabolism.
Because of its role in growth and development, adequate folate is particularly important for babies during pregnancy – including the creation of their nervous system.
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How Much Vitamin B12 Is Necessary For The Healthy Functioning Of The Body
Vitamin B12 requirements vary from one person to the next depending on age, sex, lactating, or pregnancy. The recommended intakes are:
AgeIntake
Vitamin B12 Foods List Vitamin B12 Food List
The following are foods rich in vitamin B12.
- Clams Vitamin B12 levels in seafood, particularly clams, are exceptionally high. An 84.1 mcg serving of cooked clams is present in a 3-ounce portion.
Vitamin B12 Foods List Clams
- Eggs 0.6 mcg of vitamin B12 are present in one big egg.
- Fortified Breakfast: Breakfast cereals are an excellent place to get their B12 fix for vegans. The quantity may vary from one brand to the next. Seek out foods that provide 100 percent of the recommended daily intake in a single serving size or portion. Fortified breakfast contains between 8.3 and 24 mcg of vitamin B12.
- Fortified nutritional yeast: Saccharomyces cerevisiae is the yeast strain used to make nutritional yeast. Its a nutty, umami powder used in vegetarian and vegan cuisine to replace the flavor of missing meat. Fortified yeast contains 17.6 mcg of vitamin B12.
- Ham Except for folate, all B vitamins are present in ham. Ham is also lower in calories, fat, and cholesterol than most other meats. 3 oz of ham contains 0.6 mcg of vitamin B12 nutrients.
Vitamin B12 Foods List Ham
Vitamin B12 Foods List Red meat
Vitamin B12 Foods List Tuna
What Is The Recommended Dosage For Vitamin B Supplements
Many over-the-counter multivitamins include B vitamins. Each type of vitamin B has its own dosage. The recommended dose of a specific vitamin B may depend on your life stage for example, pregnant people, breastfeeding people, older adults and children all need different doses of each individual vitamin B.
If you use over-the counter supplements, choose the supplement that suits your life stage and circumstance, and always read the doses on the bottle. Do not double up on supplements without first speaking with your doctor, dietitian or pharmacist for example, if you take a multivitamin, check before you take a specific vitamin B supplement.
People with general vitamin B deficiency may be prescribed a 2mL vitamin B injection by their doctor.
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Nutritional And Brewers Yeast
Nutritional yeast and brewers yeast are inactive, meaning you cant use them to make bread. Rather, people use them to boost the flavor and nutrient profile of dishes.
These yeasts naturally contain B vitamins and are often fortified with them as well particularly nutritional yeast. If nutrients are added, youll see them listed in the ingredients on the label.
Heres how the two yeasts compare based on a 2-tablespoon serving, though these values vary by brand :
| B vitamins | |
| 130% | 5% |
Vegetarians and vegans commonly use nutritional yeast, as its fortified with B12, which is challenging to obtain if you dont eat animal products .
The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewers yeast, however, can taste bitter and may be better mixed into foods like smoothies, salad dressing or soup.
Summary Nutritional yeast and brewers yeast pack a high amount of B vitamins but a significant portion of the vitamins in nutritional yeast, including B12, are added. These products can be used to add flavor or nutrients to other foods.
Vitamin B2 Side Effects
Since riboflavin is a water-soluble vitamin, the body excretes all the excess amounts of it, and therefore there is little to no risk of overdosing with vitamin B2. Note that you should consult a healthcare professional about nutrient supplementation first, as riboflavin tablets might interact with some medications.
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What Is A Balanced Diet
To maintain a balanced diet, you should monitor what you eat and drink. Include a variety of nutritious foods from all five food groups every day.
The 5 food groups are:
- vegetables and legumes/beans at least 5 serves daily
- fruit 2 serves daily
- lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans 1 to 3 serves a day, depending on your age
- milk, yoghurt cheese and/or alternatives, mostly reduced fat at least 2-3 serves daily, with the minimum amount varying based on your age, sex and life stage
- grain foods, mostly wholegrain and/or high cereal fibre varieties the number of daily wholegrain cereal serves you need varies based on your age and life stage, ranging from 4 serves daily for children to 6 serves daily for adult males under 70 years and adult females under 50 years of age
Aim to limit takeaway foods such as pizza and fried food to once weekly or less. Choose water rather than sugary drinks. Limit sweet foods like cakes and muffins, and salty, processed foods like salami and chips.
Drink no more than 2 standard alcoholic drinks per day. For pregnant and breastfeeding people, the safest option is to not drink any alcohol.
Other Vitamin B6 Benefits
In theory, pyridoxine can contribute to health in a variety of ways including offering protection for heart disease and stroke. While these havent yet been proven effects in well done studies, it is a known treatment of a type of anemia called sideroblastic anemia.
Vitamin B6 can be especially beneficial to pregnant women, and it has been shown to help safely treat pregnancy induced nausea and vomiting .
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Top Foods High In Pantothenic Acid
Pantothenic acid is an essential vitamin that is needed for the enzyme function, cellular processes & optimal maintenance of fat. Women and men need to consume 5 mg daily in their diet. A deficiency of pantothenic acid is rare, but when it occurs, it can lead to apathy, numbness, paresthesia, irritability, fatigue, and muscle cramps.
Here are top foods rich in pantothenic acid for you to choose from:
- Fortified cereals 34.5mg of pantothenic acid per 100 gram serving
- Liver cheese 3.54mg of pantothenic acid per 100 gram serving
- Potato chips 4.35mg of pantothenic acid per 100 gram serving
- Caviar 3.50mg of pantothenic acid per 100 gram serving
- Mushrooms 3.59mg of pantothenic acid per 100 grams
- Yeast extract 4.60mg of pantothenic acid per 100 grams
- Whey 5.62mg of pantothenic acid per 100 grams
- Sunflower seeds 7.06mg of pantothenic acid per 100 grams
- Bran 7.39mg of pantothenic acid per 100 grams
- Liver 8.32mg of pantothenic acid per 100 grams
- Bakers yeast 13.5mg of pantothenic acid per 100 grams
- Cheese 3.35mg of pantothenic acid in 100g
- Oily fish 2.24mg of pantothenic acid in 100g
- Avocados 1.46mg of pantothenic acid in 100g
- Eggs 1.53mg of pantothenic acid in 100g
- Lean pork 1.65mg of pantothenic acid in 100g
- Beef and veal 1.61mg of pantothenic acid in 100g
- Chicken and turkey 1.32mg of pantothenic acid in 100g
Helps With A Healthy Pregnancy
Researchers now know that asparagus nutrition can help maintain a healthy pregnancy. There is a significant amount of folate in asparagus, making asparagus an important vegetable choice for women of childbearing age.
Folate can decrease the risk of neural-tube defects in fetuses, so its essential for women who are looking to become pregnant to get enough of it.
Folate works along with vitamin B12 and vitamin C to help the body break down, use and create new proteins. Folate helps form red blood cells and produce DNA, the building block of the human body, which carries genetic information.
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Boosts Your Energy Levels
Vitamin B Foods List Boosts your Energy Levels
A diet rich in vitamin B can have many positive effects on the body. If you feel tired or lethargic, it might be because of a lack of vitamin B in your daily food intake.
Vitamin B is required for your body to convert food into energy. Without it, your metabolism slows down, and you will notice fatigue.
Maintaining a healthy diet rich in vitamins and minerals is vital for optimal health and well-being.
Your overall health is dependent on the proper amounts of vitamins and minerals in your daily diet.
Vitamin B group plays a vital role in converting food into glucose which is then converted into energy by the body to boost stamina and vitality.
Low Carbohydrate Diets And Vitamin B Deficiency
Many of those who are going on low carb diets, which does tend to be the latest trend to hit the mainstream fat loss crowd, could be risking severe deficiency in vitamin B foods if theyre not careful so its something that you will want to watch out for.
As long as you choose your serving sizes carefully and ensure that the choices you are making are the healthiest possible, theres no reason why vitamin B foods need to be neglected by your healthy diet plan.
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Top Foods High In B3 Vitamin
Vitamin B3, or niacin promotes the healthy nerve function and it benefits your cardiovascular system. In addition, vitamin B3 aids you in energy production. Women need 14 mg of niacin, while men need 16 mg.
Vitamin B3 is a vitamin that helps process the fat in the body, regulate blood sugar levels and lower cholesterol levels. If you have a deficiency of vitamin B3, this can lead to pellagra, a condition characterized by dermatitis, dementia, diarrhea, amnesia, delirium, and inflammation of the mouth and lead to death if left untreated. Here are top foods rich in vitamin B3 for you to choose from:
- Fish contains 22.1mg of niacin in 100g
- Turkey and chicken 14.8mg of niacin in 100g
- Liver 16.7mg of niacin in 100g
- Peanuts 13.8mg of niacin in 100g
- Yeast Extract 127.5mg of niacin per 100 grams
- Bran 34.0mg of niacin per 100 grams
- Veal 12.6mg of niacin per 100 grams
- Bakers Yeast 40.2mg of niacin per 100 gram serving
- Instant Coffee 28.2mg of niacin per 100 gram serving
- Canned Anchovies 19.9mg of niacin per 100 gram serving
- Shiitake Mushrooms 14.1mg of niacin per 100 gram serving
- Fortified Cereals 90.6mg of niacin per 100 gram serving
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Why Vitamin B Is Important
The B complex vitamins help maintain a host of your body’s essential functions. Important roles include:
- Metabolism of protein, carbohydrates, and fat and conversion into energy
- Maintain a healthy nervous system and food digestion
- Production of blood cells, DNA and RNA synthesis, and cell division
- Maintain healthy skin, hair, and nails, normal immune system, and normal wound healing
- Support normal fetal development
Adequate intake of B vitamins decrease the risk of anemia, diabetes, heart disease, and nervous system and other dysfunctions. On the other hand, vitamin B deficiencies can cause such disorders as anemia, berberi , fatigue, acne, cheilitis , mouth sores, and mood disorders.
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Foods Rich In Vitamin B
The eight vitamins that make up the vitamin B-complex are present in varying amounts in all the major food groups. Of important note, vitamin B12 is present only in animal-based foods, fortified cereals, and other vitamin-enriched plant foods.
The following tables list the foods that contain the highest amount of each B vitamin. The recommended daily allowances are from the Institute of Medicine’s Dietary Reference Intakes guide. The vitamin B content of each listed food comes from the United States Department of Agriculture National Nutrient Database.
NOTE: mg = milligram, mcg = microgram, gm = gram, oz = ounce, tbsp = tablespoon
People At Risk Of A Vitamin B12 Deficiency
- Older Adults with Atrophic Gastritis – Atrophic Gastritis is a condition affecting 30-50% of adults over age 50 and hampers their ability to absorb vitamin B12 from natural foods. Supplements are recommended for people in this group.
- People with Pernicious Anemia – A condition that affects 1-2% of adults and can only effectively be treated with vitamin B12 injections or shots.
- Vegans and Vegetarians – Vitamin B12 is naturally found in animal products, however there are some natural vegetarian foods high in vitamin B12.
- Pregnant and Lactating Women who are Vegetarian or Vegan
- People taking Certain Medications
- Proton pump inhibitors, such as omeprazole and lansoprazole , which are used to treat gastric or pepetic ulcer disease can inhibit absorption of vitamin B12.
- Metformin – often used for type II diabetes, Metformin may interfere with vitamin B12 absorption in certain people.
- Histamine antagonists, such as cimetidine , famotidine , and ranitidine , used to treat peptic ulcer disease, can reduce absorption of vitamin B12 by slowing the release of hydrochloric acid into the stomach.
- Bacteriostatic Antibiotics, like Chloramphenicol , can interfere with the red blood cell response to vitamin B12 supplements.
- Anticonvulsants – Anticonvulsants have been shown to interfere with vitamin B12 and vitamin B9 metabolism. One study found that people taking folate supplements and anticonvulsants experienced a 50% decline in Vitamin B12 blood levels.
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Fruit Contains Varying Amounts Of Vitamin B
When it comes to vitamin B complex and fruit, it really just depends on your preference. This is because there is such a wide array of B vitamins available in many different kinds of fruit, according to Hartley. For example, avocados contain B vitamins like folate, niacin, riboflavin, and thiamin, whereas bananas contain 35% of your recommended daily intake of B6.
“Different fruits may be higher in certain B vitamins, but pretty much all of your fruits and vitamins are going to have a pretty nice dose of B vitamins inside of them,” Hartley noted.
The Vitamin B Complex Vitamins B1 To B12
Vitamin B1 Thiamine
The very first variety of vitamin B, vitamin B1, also known as thiamine, is going to be important for helping the body convert the carbohydrates that you consume into usable energy.
Those who arent taking in enough vitamin B1 may notice higher levels of fatigue throughout the day, even though they are eating plenty of food. Vitamin B1 will also help with the metabolism of proteins and fats so that you can use these nutrients maximally.
Vitamin B2 Riboflavin
Another class of vitamin B foods to know are the ones supplying vitamin B2, also referred to as riboflavin, which will be important for completing a number of reactions that take place during the energy cycle. This again helps you maintain higher energy levels all day long.
Vitamin B9 Folic Acid
Folic acid is the next of the vitamins youll get from vitamin B foods and this one is important as well for the formation of red blood cells. Pregnant women especially need to increase their intake of folic acid to help promote healthy baby development.
Vitamin B12 Cyanobalamin
Vitamin B12, also referred to as cyanobalamin, is one of the nutrients youll be from vitamin B foods that doesnt play a direct role in energy development. Instead, its going to help to aid in the development of red blood cells. Its these red blood cells then that help to promote higher levels of energy as they carry oxygen to the working muscle tissues.
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