Oysters Clams And Mussels
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.
A 3.5-ounce cooked serving of each provides :
Summary Oysters, clams and mussels each supply at least four times the RDI for vitamin B12 per serving. Theyre also high in riboflavin and provide smaller amounts of thiamine, niacin and folate.
Foods With B Vitamins
Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.
Because your body cant store all of the B-group vitamins, its important that you continuously get them through your diet. Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
- Brown rice
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
4. Grass-Fed Beef
5. Organic, Free-Range Chicken
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Spotlight On Three Of The Bs: Folate Vitamin B6 And Vitamin B12
One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.
Folate Vitamin B9
Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.
Top Foods High In Pyridoxine Or B6 Vitamin
Your daily diet should include 1.3 mg of vitamin B6 to support the growth of new red blood cells. Pyridoxine or B6 vitamin is a water-soluble vitamin that is necessary for the immune system, the nervous system, the proper maintenance of the red blood cell metabolism, & any other bodily functions. A deficiency in B6 vitamin can lead to depression, convulsions, skin inflammation , confusion, and even anemia.
Here are top foods rich in pyridoxine or B6 vitamin for you to choose from:
- Sunflower seeds contain 1.35mg of vitamin B6 in 100g
- Pistachio nuts 1.12mg of vitamin B6 in 100g
- Fish 1.04mg of vitamin B6 in 100g
- Turkey, light meat, cooked & chicken 0.81mg of vitamin B6 in 100g
- Bran 4.07mg of vitamin B6 per 100 grams
- Dried herbs and spices 2.69mg of vitamin B6 per 100 grams
- Bakers yeast 1.50mg of vitamin B6 per 100 grams
- Wheat germ 1.30mg of vitamin B6 per 100 grams
- Garlic 1.24mg of vitamin B6 per 100 grams
- Liver 1.03mg of vitamin B6 per 100 grams
- Fortified cereals 12mg of vitamin B6 per 100 gram serving
- Pheasant 0.75mg of vitamin B6 per 100 gram serving
- Shiitake 0.97mg of vitamin B6 per 100 gram serving
- Lean beef 0.68mg of vitamin B6 in 100g
- Lean pork 0.79mg of vitamin B6 in 100g
Keep reading this writing if you want to discover other foods high in vitamin B complex!
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Extra Virgin Olive Oil
Extra virgin olive oil is higher in disease fighting anti-oxidants such as lignans which may protect against cancer, due to minimal processing. It also contains polyphenols, with the ability to reduce inflammation. EVOO is rich in monounsaturated fatty acids which assists heart health by reducing cholesterol.
Why You Need B Vitamins
The B vitamin group plays a special role in your body. First of all, B vitamins help enzymes with several functions, including:
- Releasing energy from proteins, carbohydrates, and fats
- Breaking down amino acids
- Moving oxygen and energy around your body
B vitamins also help your cells grow and multiply. Some B vitamins also aid the bodys production of hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red color and also helps transport oxygen throughout your body.
Some other health benefits of B vitamins include:
Vitamin B6, or pyridoxine, supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been proven to increase immune responses in people who are critically ill.
Data from studies suggests that the more B vitamins there are in your blood, the better your performance will be with tests involving memory, problem-solving, and word and sentence formation.
Vitamin B6 and B12 appear to play roles in reducing heart disease and some types of cancer. However, there is also research to suggest that long-term use of these two B vitamins might increase lung cancer risk in men.
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Foods Without Vitamin B
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Strong Nerves With Vitamin B1
You probably already know vitamin B1 as a mood vitamin. There is a reason for this, because thiamine is basically very important for the carbohydrate metabolism and the associated energy production. Thiamine therefore provides us with energy in the form of sugar. However, sugar in this sense is not a negative thing it means important healthy carbohydrates. Good carbohydrates can be found mainly in oat flakes.
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B12 Works Alone And With Other B Vitamins To Support Many Vital Functions Here’s How To Make Sure You Get Enough
Most healthy adults get sufficient B12 from their regular diet. However, it’s common for older people to have some level of B12 deficiency. This might stem from not including enough vitamin B12 foods in their diets or from age-related reduction in stomach acid, which the body needs in order to absorb B12 from food.
Certain conditions and drugs also can interfere with absorption and increase your risk of deficiency. Vegans and vegetarians sometimes have trouble consuming enough B12, since many food sources are animal products.
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- Research health conditions
- Prepare for a doctor’s visit or test
- Find the best treatments and procedures for you
- Explore options for better nutrition and exercise
Healing Wounds With Vitamin B5
Vitamin B5 promotes regeneration and is therefore very important for wound healing. In addition, we need pantothenic acid to build our connective tissue, mucous membranes, hair and nails. Like the other B vitamins, it is very important in the entire energy metabolism.
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More Cereals High In Vitamin B12
- 251% DV per cup of Kellogg’s Special K
- 250% DV per cup of General Mills Whole Grain Total
- 250% DV per 2/3 cup of Kellogg’s Low Fat Granola
- 250% DV per cup of Kashi Heart to Heart Oat Flakes
- 125% DV per 3/4 cup of Wheaties
- 121% DV per 3/4 cup of Post Honey Bunches of Oats
See the complete ranking of 200 cereals high in vitamin B12.
What Are The Best Sources Of Vitamin B12
The best source of vitamin B12 is animal products, including meat and dairy.
Australian Dietary Guidelines recommend you eat 1 to 3 serves a day of lean meat, poultry, fish or eggs, depending on your age and gender. The guidelines also recommend 1 to 4 serves of dairy a day, depending on your age and gender.
You can get vitamin B12 from the following foods:
Most Australians get more than enough vitamin B12 in their normal diets. If you eat more than you need, it’s stored in your liver and can be used later.
Vegetarians can get enough vitamin B12 from dairy foods and eggs. It used to be thought that plant foods such as mushrooms, spirulina, tempeh and miso contained vitamin B12, but this is not correct.
The only way for vegans to get enough is by eating foods fortified with vitamin B12 or by taking a supplement. Foods in Australia that are fortified with vitamin B12 include some soy milks, yeast spread, and vegetarian meat substitutes such as soy-based burgers and sausages.
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How To Use Vitamin B
If you are taking the over-the-counter product to self-treat, follow all directions on the product package before taking this medication. If you have any questions, consult your pharmacist. If your doctor has directed you to take this medication, take as directed by your doctor.
Take this medication by mouth, usually once daily with or without food or as directed by your doctor or the product package. Use this product regularly to get the most benefit from it. To help you remember, take it at the same time each day.
The dosage is based on your medical condition, response to treatment, and laboratory tests. Consult your doctor or pharmacist for more details.
There are many brands and forms of cyanocobalamin available. Read the dosing instructions carefully for each product because the amount of cyanocobalamin may be different between products.
If you are using the liquid form of this medication, carefully measure the dose using a special measuring device/spoon. Do not use a household spoon because you may not get the correct dose. Some liquid brands may require you to shake the bottle well before each dose.
If you are taking the extended-release tablets, do not crush or chew them. Doing so can release all of the drug at once, increasing the risk of side effects. Also, do not split extended-release tablets unless they have a score line and your doctor or pharmacist tells you to do so. Swallow the whole or split tablet without crushing or chewing.
How Much Folate Do I Need
Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol Î¼ followed by the letter g .
There are no long-term stores in the body, so you need to eat folate-containing foods frequently.
Most people should be able to get the amount of folate they need by eating a varied and balanced diet.
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Vitamin B12 Fortified Foods And Supplementation
Although getting vitamin B12 from whole food sources is ideal, only animal foods contain meaningful concentrations of the nutrient.
As a result, anyone avoiding animal foods has to rely on B12 supplementation and fortification to ensure sufficient intake.
Foods that commonly contain vitamin B12 in the highest amounts include cereals, meat substitutes, and soy-based milk and yogurts.
Top 10 Foods Highest In Vitamin B12
Vitamin B12, or Cobalamin, is necessary for making DNA and for creating energy in our cells. A deficiency of vitamin B12 leads to anemia, fatigue, mania, and depression. A long-term deficiency can cause permanent damage to the brain and central nervous system.
Vitamin B12 is created by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods such as packaged cereals.
Vitamin B12 can be consumed in large doses since excess B12 is stored in the liver for use when supplies are scarce. Stores of B12 can last for several years, which is why it takes a long time before people realize they have a deficiency in their diet.
High vitamin B12 foods include clams, fish, crab, low-fat beef, fortified cereal, fortified soymilk, fortified tofu, low-fat dairy, cheese, and eggs. The daily value for vitamin B12 is 2.4g per day, which has been recently reduced from 6g per the USDA food labeling standards. For this reason, the percentage of the daily value may appear lower on outdated product labels.
If you are vegetarian, see the article on vegetarian sources of vitamin B12.
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Ug Of Vitamin B12 In Vegetables
The list below gives the total vitamin b12 content in the top 100 items from the general description ‘vegetables’ each of which show the vitamin b12 amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of vitamin b12 can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 52 items. The highest amount of vitamin b12 from the 52 raw items is in Mushrooms, brown, Italian, or Crimini, raw where the content is 0.1 ug per 100g. The number of food items which are cooked are 40 items. The highest amount of vitamin b12 from the 40 cooked items is in Sweet potato, cooked, candied, home-prepared where the amount is 0.01 ug per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of vitamin b12 by 0.09 ug in a 100g serving.
Health Benefits Of Vitamin B12
- Protection Against Heart Disease – Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood: homocysteine. Lower levels of homocysteine have been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heart attacks.
- Protect and Repair DNA to Reduce Cancer Risk and Slow Aging – Absorption of vitamin b12 and Folate is essential for DNA metabolism and maintenance, which may reduce the risk of cancer and slow down aging.
- Protect Against Dementia and Cognitive Decline – Lack of vitamin B12 increases homocysteine levels, which in turn decreases the body’s ability to metabolize neurotransmitters. Due to limitations with creating long-term controlled studies in human populations, no definite link between increased vitamin B12 levels and cognitive function has been found, however, several observational studies suggest increased homocysteine levels increase the incidence of Alzheimer’s disease and dementia, and low levels of vitamin B12 have been associated with cognitive decline.
- Alzheimer’s Protection – One study has shown that a deficiency in Vitamin B12 and Folate can double the risk of Alzheimer’s Disease.
- Energy and Endurance – A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain normal energy levels. Claims of vitamin B12 as an energy or athletic enhancer remain unproven.
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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.
Some Fish Contains More Vitamin B Than Others
Fish, like meat, is especially high in certain B vitamins, but Hartley notes that certain fish, such as trout, are just a bit more nutrient-rich in vitamin B than other kinds.
“I especially encourage people to eat omega-3 fatty fish like trout, salmon, sardines. These ones happen to be a bit higher in complex B vitamins too,” she said. “If someone doesn’t like the fishy taste of those fatty fishes, they can still get B vitamins from more delicate white fish like mahi-mahi and cod.”
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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