Milk Contains Plenty Of Riboflavin
Riboflavin, or B2,helps your body release energy from the food you eat and supports a healthy nervous system. Cow milk is a good source of this vitamin, with one cup providing abouta solid amount of riboflavin.
People following a vegan diet may want to seek alternative sourcessuch as fortified breakfast cereals and rice.
Foods High In Vitamin B6
Such nutrients are known as essential vitamins.
Vitamin B6 is a water-soluble vitamin and it plays a vital role in protein metabolism, blood sugar regulation, immune function, and more .
Depending on the dietary source, vitamin B6 comes in several different forms. We can find the vitamin in plant foods as pyridoxine, and also in animal foods mainly as pyridoxal and pyridoxamine /7%3A_Vitamins/7.3%3A_Water_Soluble_Vitamins/Vitamin_B6_” rel=”nofollow”> 2).
The recommended daily value for vitamin B6 has been set at 1.7 mg per day .
This article presents 30 foods high in vitamin B6.
Clams: 841 G 3502% Daily Value
Seafood, particularly shellfish, is one of the richest sources of naturally occurring vitamin B12. Various types of clams make an appearance on regional menus, from the West Coast Manila clams to the quahog clams of the East Coast. Clams are rich in protein with just 126 calories and 1.7 grams of fat.
A 3-ounce serving of cooked clams contains 3,502 percent of the DV for vitamin B12. Other shellfish high in vitamin B12 include oysters, mussels and scallops.
Read Also: What Vitamin C Serum Is The Most Effective
Foods High In Vitamin B For Plant
You may see B vitamins lining the supplement shelves at your grocery store, but you can often reach your daily value of this essential group of vitamins naturally through what you eat.
B vitamins are a group of eight vitamins that help your body create energy from the food you eat, per the U.S. National Library of Medicine . They may also help create red blood cells. If you don’t get adequate amounts of certain B vitamins, it can cause anemia, a condition in which your blood doesn’t carry enough oxygen throughout your body.
- Vitamin B12
If you’re looking to increase your vitamin B intake, look for proteins like fish, poultry, meat, eggs and dairy products. Even if you’re vegan or vegetarian, you can get vitamin B from fruits, vegetables, legumes and fortified foods. For instance, avocados and oranges are fruits rich in vitamin B.
To get started, refer to this list of foods high in B vitamins.
Fortified Tofu: 33 G 137% Dv
Tofu often comes fortified and is a great vegan food high in vitamin B12: A 1-cup serving of extra-firm fortified tofu contains 137 percent of the DV. It is also a good source of calcium, vitamin D and iron.
It can be eaten alone or used as an ingredient in tofu scrambles, soups, salads and many other dishes. Try tofu in these anything-but-bland tofu recipes.
You May Like: Does Vitamin B12 Improve Memory
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.
Milk And Dairy Products
Milk and other dairy products, such as yogurt and cheese, are great sources of protein and several vitamins and minerals, including vitamin B12.
One cup of whole milk supplies 46% of the DV for vitamin B12 .
Cheese is also a rich source of vitamin B12. One large slice of Swiss cheese contains about 28% of the DV .
Full-fat plain yogurt may also be a decent source. It has even been shown to help improve vitamin B12 status in people who are deficient in this vitamin (
Read Also: What Vitamins To Take During Pregnancy
Top 11 Vitamin B Foods
There are many foods that feature several B vitamins, making them the top choices for supporting brain function, healthy metabolism, healthy energy levels and healthy development.
The eight types of B vitamins that you want to find in your foods include:
The best B vitamin foods include several of these forms, serving as an excellent tool for boosting energy, promoting proper development, supporting eye health and brain function, and enhancing cardiovascular health.
Heres a rundown of vitamin B food list:
While you may not think of liver as a superfood, but this organ meat is jam-packed with essential nutrients, including B vitamins. Liver is especially high in vitamin B12, which plays a role in red blood cell formation and improves cellular function, metabolism and brain health.
In addition to providing about 79 percent of your recommended daily value for B12, chicken liver features folate, vitamin B5, vitamin B2, vitamin B3 and vitamin B6.
Want to get a healthy serving of monounsaturated fats and micronutrients? Adding avocado to a meal provides a boost of several vitamins and minerals, including folate, vitamin B6, niacin, riboflavin and pantothenic acid. The superfood also features a good portion of fiber, vitamin K, potassium and magnesium.
Thats exactly why studies show that avocado consumption is associated with better diet and quality nutrient intake.
3. Wild-Caught Salmon
Vitamins Feed Your Needs
Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. Thats where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids dont need one if theyre eating a variety of healthy foods.
Now, lets look more closely at vitamins from A to K:
Also Check: Does Vitamin D3 Help You Lose Weight
Recommended Reading: When To Take Vitamin D Supplement
How Do I Know If I Have A Vitamin B12 Deficiency
Vitamin B12 is found in many food sources. But if you dont produce enough of a protein called intrinsic factor that helps your body absorb vitamin B12, or if you dont eat enough vitamin B12 foods, you may develop a deficiency.If left untreated, vitamin B12 deficiency can lead to anemia, nerve damage and more, warns Taylor.
You may also have a higher risk of developing a vitamin B12 deficiency if:
- Youre 65 or older. Vitamin B12 deficiency affects up to 43% of older adults.
- You experience mood swings or personality changes.
Why Trust Verywell Health
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.
You May Like: What Vitamins Are Good For Women Over 50
You May Like: What Is The Best Vitamin To Fight Cancer
Which Foods Have Vitamin B17
Nitrilosides are a group of plant substances some people refer to as vitamin B17, although these chemicals technically are not vitamins. Amygdalin is a type of nitriloside from which Laetrile is derived. Laetrile is a claimed cancer treatment, and it may be natural or semi-synthetic, depending on its place of manufacture. The Memorial Sloan-Kettering Cancer Center advises against taking Laetrile or amygdalin supplements because no evidence supports their effectiveness, and they are associated with cyanide toxicity. Anyone who does take these products should avoid eating foods containing amygdalin, because these foods can add extra cyanide to the body. The foods are safe otherwise because the levels of amygdalin in them are low, according to Cancer Research UK.
Importance Of Vitamin B1:
Before discussing the top foods containing Vitamin B12, lets check why this vitamin is important for our body.
Vitamin B12 is an essential nutrient needed by your body for proper functioning, and therefore, its important to consume foods that are rich in this vitamin. You may start to develop one of the following symptoms due to the deficiency of Vitamin B12.
- Memory problems
- Mouth ulcers
One of the serious consequences of Vitamin B12 is pernicious anaemia. To prevent these problems, its important to consume foods that are rich sources of Vitamin B12. In this context, youll get to know the top Vitamin B12 Foods for Vegetarians. Though vegans have limited food options, they can still manage to include some of the organic food items in their diet. The daily recommended value for adults is 2.4 micrograms.
Read Also: What Are The Best Vitamins For Fibromyalgia
What Is The Daily Requirement Of Vitamin B Complex
The National Institute of Health defines the recommended dietary allowance of essential vitamins and minerals as being scientifically shown to provide adequate nutrition to the majority of healthy people. According to the USDA, the RDA for healthy adults are as follows:
- Thiamin : Males, 1.2 mg/day females, 1.1 mg/day
- Riboflavin : Males, 1.3 mg/day females, 1.1 mg/day
- Niacin : Males, 16 mg/day females, 14 mg/day
- Pantothenic acid : Males and females, 5 mg/day
- Pyridoxine : Males, 1.3 mg/day for 1850 years old and 1.7 mg/day for > 51 years old females, 1.3mg/day for 1850 years old and 1.5mg/day for > 51 years old
- Folic acid : Males and females, 400 µg/day pregnancy, 600 µg/day lactating, 500 µg/day
- Cobalamin : Males and females, 2.4 µg/day
Want Better Energy Brain Health And Metabolism A Nutritionist Says Eat These 15 Foods
They’re essential for life.
Earlier this year, we dove into the importance of vitamin B12. Vitamin B12 is like the motor of a car. We need it to keep humming along. Its an essential vitamin, just like vitamins A, C, D, E, and K. Separately and synergistically, they all keep your body working properly. We love em. We need em. B vitamins, in particular, are crucial for energy, moving oxygen, and more. And while B12 is the most popular of the bunch, there are seven other B vitamins to get to know. Today, were chatting about why you need B vitamins, if its possible to consume too many, and most importantly, foods that are high in vitamin B.
- Double-certified Integrative Nutrition Health Coach and Nutrition Consultant
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in womens health, including fertility, hormone balance, and postpartum wellness.
Don’t Miss: How Much Vitamin C Supplement Should I Take
Legumes Like Meat Have Varying Levels Of Vitamin B
Beans are a rich source of B vitamins. Like animal meat, any type of bean will contain varying amounts of different B vitamins.
“You can go with what types they enjoy the most, whether its black beans, pinto beans, chickpeas, or lentils, you can rest assured that you’re getting a good amount of B vitamins with each serving of legumes,” Hartley said.
Health Benefits Of B Vitamins
What are some other health benefits of B vitamins? Immune function, brain health, and help prevent birth defects in a growing fetus, to name a few. Vitamin B6, for example, supports biochemical reactions in your immune system. Vitamin B6 doesnt often get a chance to shine, but its a very hard-working nutrient. As far as brain health is concerned, data suggests that the more B vitamins there are in your blood, the better youll perform on tests involving memory, problem-solving, and sentence formation. Furthermore, if youre a woman of childbearing year, your folate / folic acid needs will increase when you become pregnant. Vitamin B9 can help to reduce your babys risk for developing birth defects, including spina bifida and other neural tube defects.
Don’t Miss: Where To Get Vitamin B12 Injections
Other Vegetable Sources Of B Vitamins
The other forms of Vitamin B are essential in their own waysand can be found in at least trace amounts in many vegetables. Stick to darkleafy greens, starchy roots like sweet and regular potatoes, and cruciformvegetables like broccoli and Brussels sprouts.
Some forms of Vitamin B may cook out of the food, so it is best to eat vegetables raw or minimally cooked. For vegans, getting all forms of Vitamin B can be tough, but there is good news. Spirulina, blue-green algae, is available in supplement form and is packed with a variety of the Vitamin B-rich nutrients. You can take a capsule, sprinkle it on food, and incorporate it a variety of ways to accomplish your Vitamin B goals. You may also be able to grow your own.
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.
Don’t Miss: How To Make Vitamin C Serum
How To Increase Vitamin B12
B12 is an essential nutrient that is important for various bodily functions. Its necessary for the formation of DNA, and its vital for nerve and brain health. B12 is found in small amounts in animal products. However, most people in developed countries consume far less B12 than they need. Because of this, many people have low levels of B12, which can lead to a number of issues. B12 deficiency has been linked to a number of conditions, including multiple sclerosis, obesity, and heart disease.
Should You Take A Multivitamin
Foods with B12 are always the first choice, but if you have trouble eating B12-rich foods, or have problems absorbing B12, another potential vitamin B12 source is a multivitamin. In fact, the federal governments Dietary Guidelines for Americans suggest that people older than age 50 take a multivitamin supplement as a way to ensure adequate B12 intake.
Many store multivitamins contain high amounts of B12. An average brand may contain about 25 mcg, which is more than 400% of the recommended daily value. Check with your doctor to determine if multivitamins is right for you. There is little risk from taking too much B12, however, high amounts may interact with certain medications.
Executive Editor, Harvard Mens Health Watch
You May Like: How Is Vitamin C Manufactured
Don’t Miss: What Are All The Vitamins You Need
Should You Take Vitamin B12 Supplements
Vitamin B12 supplements are recommended for people who are at risk of vitamin B12 deficiency.
Those include older adults, pregnant or breastfeeding women, vegetarians and vegans, individuals with intestinal problems, and those who have had stomach surgery.
As with the vitamin B12 in fortified sources, the vitamin B12 in supplements is synthetically made, so its vegan-friendly .
Vitamin B12 supplements can be found in many forms. You can swallow, chew, or drink them, or place them under your tongue. Your healthcare provider can also inject you with vitamin B12.
Research has shown that vitamin B12 taken by mouth and muscular injection are equally effective at restoring vitamin B12 levels in people who are deficient in the vitamin .
In fact, a study found that people with low levels of vitamin B12 replenished their stores after 90 days of either supplements or injections of vitamin B12 .
However, not all vitamin B12 deficiency is caused by inadequate dietary intake. Its sometimes caused by lack of intrinsic factor, a protein that is necessary for the efficient absorption of vitamin B12.
Lack of intrinsic factor is most common in older people and usually associated with an autoimmune disease known as pernicious anemia.
The most common treatment for pernicious anemia is lifelong vitamin B12 injections, but small amounts of vitamin B12 are absorbed without intrinsic factor. One review concluded that taking 1,000 mcg daily is an effective alternative to injections .
B Vitamins From A To Z: A Beginner’s Guide
Okay, first things first: Consult your doctor if you’re concerned about the possibility of B vitamin deficiency. Through a simple blood test, she’ll be able to pinpoint exactly which nutrients you’re lacking , which will help you get to the root of the problem as quickly and safely as possible.
Armed with that information, you can use this guide to learn more about any B vitamins you need to get more ofagain, whole foods are best for many, but your doctor may recommend supplementing, depending on your unique needs.
Recommended Reading: Is Nature Made Vitamin D Good