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Wednesday, 3 November 2021

B Vitamins - Good Food Sources

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, see what you think here

Dear reader, you will find a variety of articles and recipes within this blog, 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

28 comments:

babYpose said...

Thank you for sharing, love to know these, boosters of the day. Happy greetings.

My name is Erika. said...

I knew there were so many types of vitamin B, but I didn't know specific foods for each. Interesting post again today!

Kim said...

Thanks for the info!

Tom said...

...I'm not a fan of Organ meats!

Christine said...

Thanks for this list.

J.P. Alexander said...

Siempre hay que tomar vitamina b. Te mando un beso

Elephant's Child said...

Some of these I eat happily and some I reject. Thank you.

Jules said...

Thank you for this. My vitamin B intake is something I need to keep in check. X

Margaret D said...

Interesting our bodies are very complex.

Jo said...

I eat lots of the food listed so I must be getting plenty of B vitamins in my diet.

eileeninmd said...

Thank you for sharing this list and info.
Take care, have a great day!

Jeanie said...

I'll pass on the oysters but the rest look pretty good!

Divers and Sundry said...

I include several of these regularly, just never know if I'm getting enough *sigh*

DVArtist said...

Good post. You always share the best info.

happyone said...

All sounds good and healthy.

Sandra Cox said...

Thanks. This was helpful, Jan.

Hootin' Anni said...

Everything but oysters & mussels I eat. And love.

Victor S E Moubarak said...

Everything OK except oysters. Why do they eat them raw? Why not cook them like mussels, shrimps and lobsters?

God bless.

Lowcarb team member said...

Victor S E Moubarak said...
Everything OK except oysters. Why do they eat them raw? Why not cook them like mussels, shrimps and lobsters?

God bless.

Hello Victor
It is more customary to eat them raw, but they can be poached it preferred.
More about oysters here
https://www.bbcgoodfood.com/howto/guide/ultimate-guide-oysters

All the best Jan

Conniecrafter said...

so nice when there are so many different foods to get our vitamins from

Bleubeard and Elizabeth said...

Some of these are high on my list of food choices. Some not so much. Still, quite interesting, Jan.

Veronica Lee said...

I eat everything on the list except organ meats. Eeeeew!

Happy Thursday!

Victor S E Moubarak said...

Thank you for your response about oysters.

God bless.

baili said...

great and informative sharing !

thank you for guiding your friends dear Jan ,this is act of kindness certainly!
health ,peace an djoy to you and loved ones!

Rose said...

I take a vitamin B12 and it really helps me all the way around.

Snowbird said...

I'm glad I enjoy leafy greens and manage to grow them throughout the winter.xxx

Sue said...

This is a love 'em or hate 'em list for me. I'll stick with the salmon thank you. Take care, Sue xx

Teresa said...

Gracias por tan buen reportaje. Besos.