Foods High in 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
All the best Jan