15 Healthy Foods High in B Vitamins

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. Most 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 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 - used to add flavor 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 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.

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