foods:
Eggs of all kinds. Cheese of all kinds.. of all kinds
Caviar is present in very large quantities ten times more than eggs, fish, milk, nuts.
Sudanese.. spinach.. liver.. apricot.. peach.. pomegranate.. fig.. banana.. grapes
You may see B vitamins lining supplement shelves in your grocery store, but you can
often reach the Daily Value (DV) for this essential group of vitamins naturally through
what you eat.
B vitamins are a group of eight vitamins that help your body generate energy from the
food you eat, according to the US National Library of Medicine (NLM). They may also
help form red blood cells. If you don't get enough amounts of certain B vitamins, it can
cause anemia, a condition in which the blood doesn't carry enough oxygen throughout
the body.
The B vitamins include:
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folate)
Vitamin B12 (Cobalamin)
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.
1. Salmon
A 6-ounce fillet of cooked wild Atlantic salmon is filled with a range of healthy B
vitamins, including:
Vitamin B1: 0.5 mg (39% DV)
Vitamin B2: 0.8 mg (64% DV)
Vitamin B3: 17.1 mg (107% DV)
Vitamin B5: 3.3 mg (65% DV)
Vitamin B6: 1.6 mg (94% DV)
Vitamin B9: 49.3 mcg (12% DV)
Vitamin B12: 5.2 mcg (216% DV)
2. Spinach
Whether eaten raw or cooked, spinach will provide you with ample amounts of many B
vitamins. One cup of cooked spinach provides you with:
Vitamin B1: 0.2 mg (20% DV)
Vitamin B2: 0.4 mg (33% DV)
Vitamin B3: 0.9 mg (6% DV)
Vitamin B5: 0.3 mg (5% DV)
Vitamin B6: 0.4 mg (26% DV)
Vitamin B9: 262.8 mcg (66% DV)
3. Brown Rice
One cup of cooked brown rice is an excellent plant-based source of B vitamins, including:
Vitamin B1: 0.4 mg (30% DV)
Vitamin B2: 0.1 mg (11% DV)
Vitamin B3: 5.2 mg (32% DV)
Vitamin B5: 0.8 mg (15% DV)
Vitamin B6: 0.2 mg (15% DV)
Vitamin B9: 18.2 mcg (5% DV)
4. Lentils
One cup of cooked lentils is a fantastic vegan or vegetarian source of B vitamins, including:
Vitamin B1: 0.3 mg (28% DV)
Vitamin B2: 0.1 mg (11% DV)
Vitamin B3: 2.1 mg (13% DV)
Vitamin B5: 1.3 mg (25% DV)
Vitamin B6: 0.4 mg (21% DV)
Vitamin B9: 358.4 mcg (90% DV)
5. Chicken
A 6-ounce cooked chicken breast offers B vitamins including:
Vitamin B1: 0.2 mg (14% DV)
Vitamin B2: 0.3 mg (24% DV)
Vitamin B3: 16.1 mg (100% DV)
Vitamin B5: 2.7 mg (54% DV)
Vitamin B6: 1.6 mg (92% DV)
Vitamin B12: 0.3 mcg (14% DV)
There are several other health benefits of salmon, including its healthy omega-3 fatty
acids, protein and nutrients that support brain and bone health. Older adults who ate
seafood for a meal at least once weekly did better on cognitive tests than those who
ate less in a May 2016 study in the journal Neurology.
To get started, refer to this list of foods high in B vitamins.
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