This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex.
Why You Need B Vitamins
store all of the B-group vitamins, it’s important that you continuously get them through your diet. Eggs
Eggs are a good source of B vitamins, especially pantothenic acid (B5) and Cyanocobalamin (B12). Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2.
In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6. ), and fish (tuna, salmon, etc.).
Are excellent sources of vitamin B3, vitamin B6, and vitamin B12. Fortified Breakfast Cereals
Many types of breakfast cereals are fortified with various B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12. Liver
Animal liver is an excellent source of thiamin (vitamin B1) and folate.
Eating liver can also provide vitamin A, riboflavin, copper, iron, and cholin.
1. Salmon
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).
Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1). 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.
What Is Vitamin B12?
This water-soluble vitamin has many essential functions in your body.
It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function. Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use. You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you don’t eat enough vitamin-B12-rich foods Luckily for those on vegans diets, fortified foods can be good sources of this vitamin, too Below are 12 healthy foods that are very high in vitamin B12.