10 Foods That Fulfils Your Daily Dose of B Vitamins
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Many foods, including certain types of meat, fish, poultry, legumes, seeds, eggs, dairy products, and leafy greens, are strong in B vitamins. There are eight B vitamins, which are referred to as B complex vitamins.

These include:

Though each of these vitamins has a different purpose, they all assist your body in manufacturing energy and building vital components in your cells. Aside from B12, your body cannot keep these vitamins for lengthy periods, therefore you must replace them through diet regularly.

Many foods include B vitamins, however, to be called high in a vitamin, a food must have at least 20% of the RDA per serving. A food that contains 10% to 19% of the RDI is considered a good source.

Here are ten nutritious foods that are high in one or more B vitamins and fulfill your daily dose of B Vitamins

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1. Salmon

This all-around healthy fish is abundant in B vitamins. A 3.5-ounce (oz) or 100-gram (g) cooked serving of salmon, for example, contains:

Thiamine (B1)23% of the Daily Value 
Riboflavin (B2)37% of the DV
Niacin (B3)63% of the DV
Pyridoxine (B6)56% of the DV
Pantothenic acid (B5)38% of the DV
Cobalamin (B12)127% of the DV

2. Leafy greens

Several leafy greens stand out for their high levels of folate (B9). These are some of the highest folate-containing vegetables:

Spinach, raw12% of the DV in 1 cup (25 g)
Spinach, cooked39% of the DV in a 1/2 cup (90 g)
Collard greens, cooked17% of the DV in 1/2 cup (65 g)
Turnip greens, cooked21% of the DV in 1/2 cup (73 g)
Romaine lettuce, raw3% of the DV in 1 cup (35 g)

3. Eggs

One big egg has 35% of the daily value for biotin, which is spread evenly between the yolk and white. In fact, eggs are one of the best sources of biotin, with only the liver having a higher concentration.

Other B vitamins are also present in lower amounts in eggs. One large (50-g) cooked egg includes the following nutrients:

Riboflavin (B2)20% of the DV
Pantothenic acid (B5)14% of the DV
Biotin (B7)35% of the DV
Folate (B9)6% of the DV
Cobalamin (B12)23% of the DV

4. Milk

Each cup (240 mL) of milk contains 26% of the daily value (DV) for riboflavin, as well as trace levels of other B vitamins, including:

Thiamine (B1)9% of the DV
Riboflavin (B2)32% of the DV
Pantothenic acid (B5)18% of the DV
Cobalamin (B12)46% of the DV

Milk, like other animal products, is a good source of B12, providing 46% of the daily value (DV) per 1-cup (240 mL) intake. 

5. Yoghurt

Yogurt is high in riboflavin and vitamin B12. Though nutrition varies by brand, a 2/3-cup (96-163 g) portion of yogurt contains the following:

B vitaminsPlain yoghurtVanilla yoghurtPlain Greek yoghurtFrozen vanilla yoghurt
Riboflavin (B2)18% of the DV26% of the DV36% of the DV20% of the DV
Cobalamin (B12)26% of the DV35% of the DV53% of the DV11% of the DV

Keep in mind that most frozen and refrigerated yogurts include 3-4 teaspoons (5 g) of added sugars per 2/3 cup (96-163 g) serving when flavored, so eat them in moderation.

6. Fortified cereal

Breakfast cereals frequently contain vitamins, especially B vitamins. Check the ingredients list for them.

Thiamine, riboflavin, niacin, B6, folate (as synthetic folic acid), and B12 are the most common B vitamins added to cereal. A 1-cup (28-61 g) portion of a few popular brands, particularly Cheerios and Wheaties by General Mills and Raisin Bran by Kellogg’s, has the following amounts:

B vitaminsCheeriosWheatiesRaisin Bran
Thiamine (B1)30% of the DV84% of the DV38% of the DV
Riboflavin (B2)2% of the DV86% of the DV51% of the DV
Niacin (B3)31% of the DV83% of the DV53% of the DV
Pyridoxine (B6)29% of the DV78% of the DV66% of the DV
Folate (B9)84% of the DV112% of the DV50% of the DV
Cobalamin (B12)79% of the DV167% of the DV51% of the DV

7. Trout

Trout is a freshwater fish related to salmon that is strong in numerous B vitamins.

A 3.5-oz (100-g) cooked dish of trout has the following nutrients:

Thiamine (B1)12% of the DV
Riboflavin (B2)8% of the DV
Niacin (B3)42% of the DV
Pantothenic acid (B5)40% of the DV
Pyridoxine (B6)23% of the DV
Cobalamin (B12)171% of the DV

Furthermore, trout is high in protein, high in omega-3 fats, and low in mercury.

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8. Sunflower seeds

Sunflower seeds are an excellent source of pantothenic acid. 

Surprisingly, 1 oz (28 g) of sunflower seeds has 40% of the daily requirement for pantothenic acid. Sunflower seeds are also high in niacin, folate, and vitamin B6. Sunflower seed butter, which is popular among persons who are allergic to nuts, also contains pantothenic acid.

The B vitamin content of 1 oz (28 g) of sunflower seeds and 2 tablespoons (32 g) of sunflower seed butter is as follows:

B vitaminsSunflower seedsSunflower seed butter
Niacin (B3)13% of the DV1% of the DV
Pyridoxine (B6)40% of the DV4% of the DV
Pantothenic acid (B5)13% of the DV14% of the DV
Folate (B9)17% of the DV19% of the DV

9. Nutritional and brewer’s yeast

Because brewer’s yeast and nutritional yeast are inactive, they cannot be used to make bread. Instead, they are added to foods to improve their flavor and nutritional profile. These yeasts, especially nutritional yeast, are supplemented with B vitamins and also naturally contain them. If nutrients are added, the ingredients list on the label will tell you where they are.

Although these values differ by brand, here is how the two yeasts compare based on a 2-tablespoon (7.5 g or 24 g) serving:

B vitaminsNutritional yeastBrewer’s yeast
Thiamine (B1)492% of the DV220% of the DV
Riboflavin (B2)373% of the DV73% of the DV
Niacin (B3)144% of the DV60% of the DV
Pyridoxine (B6)176% of the DV21% of the DV
Folate (B9)135% of the DV141% of the DV
Cobalamin (B12)363% of the DV1% of the DV

10. Legumes

The main benefit of legumes is their high folate content. Other B vitamins like thiamine, riboflavin, niacin, pantothenic acid, and B6 are also present in trace levels.

The amount of folate in a cooked 1/2 cup portion of certain popular legumes is as follows:

Black beans32% of the DV
Chickpeas (garbanzo beans)35% of the DV
Edamame (green soybeans)60% of the DV
Green peas12% of the DV
Kidney beans29% of the DV
Lentils45% of the DV
Pinto beans37% of the DV
Roasted soy nuts24% of the DV

Consuming enough of the eight B complex vitamins sets you on the road to a healthy diet. If you avoid certain food groups owing to allergies or dietary restrictions, your chances of developing B vitamin deficiencies may increase.

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