If you’re here, then you probably Google’d: vitamin b6 and b12 foods. We will do our best to answer this and many other similar questions in this article which should ease your mind regarding this subject.
Why You Need B Vitamins
Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. 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.
Citrus Fruits
Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain:
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Folate or “folic acid” (B9)
5. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6.
Other health benefits of avocados include:
6. ), poultry (chicken, turkey, etc. ), and fish (tuna, salmon, etc.).
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.
What Is Vitamin B12?
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. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells.
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.
1. Salmon
Alternatively, a food that contains 10–19% of the RDI is considered a good source (2). Here are 15 healthy foods high in one or more B vitamin.