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Tuesday 23 October 2018

Foods High in B Vitamins

Marsha McCulloch MS RD writes:
"There are eight B vitamins — collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food. Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is considered a good source. 

Here are 15 healthy foods high in one or more B vitamins: 
1. Salmon, is high in riboflavin, niacin, B6 and B12, as well as a good source of thiamine and pantothenic acid. Additionally, it’s low in mercury and high in omega-3 fats and protein.

2. Leafy greens, especially spinach, collards, turnip greens and romaine lettuce, are among the best vegetable sources of folate. Enjoy them raw or steam them briefly to retain the most folate.

3. Organ meats — particularly liver — are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.

4. Eggs, are a top source of biotin, second only to liver. They supply 1/3 of the RDI for biotin per one whole, cooked egg. 

5. Milk, and other dairy products pack about a third of your daily riboflavin requirement in just 1 cup (240 ml). Milk is also a good source of well-absorbed B12.

6. Beef, boasts high amounts of B3, B6 and B12. A 3.5-ounce (100-gram) serving supplies about a third of the RDI for each of these vitamins, in addition to smaller amounts of other B vitamins.

7. Oysters, clams and mussels, each supply at least four times the RDI for vitamin B12 per serving. They’re also high in riboflavin and provide smaller amounts of thiamine, niacin and folate. 

8. Legumes, such as pinto beans, black beans and lentils are high in folate, a B vitamin important for reducing the risk of certain birth defects. 

9. Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are in the meat, not the skin.

10. Yogurt, is naturally high in B2 and B12, but non-dairy yogurt alternatives aren’t good sources of these vitamins unless they’re fortified. Limit your intake of sugar-sweetened yogurt.

11. Nutritional yeast and brewer’s 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 flavour or nutrients to other foods.

12. Pork, is especially high in thiamine, riboflavin, niacin and B6. Pork loin cuts are much leaner and lower in calories than shoulder cuts, spareribs and bacon.

13. Breakfast cereals, often have added thiamine, riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI for these vitamins. Still, it’s important to choose cereals made with whole grains and minimal sugar. *

14. Trout, is high in thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains ample protein and omega-3 fats.

15. Sunflower seeds, and their butter are among the highest plant sources of pantothenic acid, a B vitamin found only in small amounts in most foods. 

The Bottom Line:
Consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase."

The above is only a snippet of Marsha's article.
You can read it in full, with related links, here 

Low Carb Breakfast Cereals*
For so many of us the 'go to' breakfast does seem to be cereal. But the highly coloured packaged varieties you see on supermarket shelves do contain a high amount of carbs and sugar, so you may wish to consider a lower carb version. Here are three for you to have a look at, why not see what you think here 

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.

Please note, not all may be suitable for you.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Sussi said...

interesting and useful information!

Martha said...

Good information. Thank you! I eat most of these foods.

Christine said...

I like most of the items on this list.

PerthDailyPhoto said...

I incorporate nine out of the list above in our diet Jan, hopefully that's enough ✨

Tom said...

...I enjoy them all.

R's Rue said...


Out on the prairie said...

i have grown a beet that is specific for greens.I like to thin them and put into salads

DUTA said...

Very informative post! We all know more or less about the importance of the B vitamins, but it's good to be reminded.

Teresa said...

Tus reportajes siempre son muy interesantes. Un beso.

Valerie-Jael said...

Very valuable information, thanks. Valerie

Snowbird said...


Iris Flavia said...

Yay for eggs!

Mary Kirkland said...

I like everything listed except for liver.

David M. Gascoigne, said...

I really enjoy all those leafy green vegetables, but it has take a while to get used to kale!

Miss Val's Creations said...

Bs is a tricky one for me to get in my diet as a vegetarian. Great list here. I should probably switch to a fortified cereal in the morning instead of oatmeal.

Elephant's Child said...

Echoing Miss Val. I do love my leafy greens and legumes though.

Sue (this n that) said...

Good to see them all listed like that.

William Kendall said...

I do draw the line at seafood, however, but there's quite a mix.

Magic Love Crow said...

Excellent post! Thank you Jan! Big Hugs!

peppylady (Dora) said...

Brewers Yeast is real good on pop corn
Coffee is on

Sami said...

Great information Jan.

Ygraine said...

This will be a great help for so many people.
The B Vitamins are so important for health, and some of them can be absent in some people's diets.
I have certainly learned a lot here today!
Thank you so much for this valuable information!😊

sandy said...

reading the list i must have a lot of vitamin B - i eat a lot of spinach salads with hard boiled and other veggies in it.

~Lavender Dreamer~ said...

I appreciate this info too! We are going to have eggs tonight...we wanted something light. Thanks for always keeping us informed! I've strayed! hahaha! (my post today gives me away) Hugs!

Kezzie said...

This is very useful!! I like to know what vitamins things have in them. I also had some feeling that a Vitamin B complex was good at making your blood less desirable to mozzies!

baili said...

THANK YOU SOOOOOOOOOOOO MUCH my friend!!!!!!!!!!!!!!!!!!!

liver is not my thing and eggs is banned due to protein source ,vegetables are allowed and yes fish too

Phil Slade said...

I seem to be getting plenty of "Bs". many thanks for that information Jan.

carol l mckenna said...

another wonderfully informative post!

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)