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Additionally, salmon is a low mercury fish that is high in beneficial omega-3 fats, as well as protein and selenium ( 4). summary One large egg contains 35% of the DV for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin — only liver contains more ( 16, 17). For example, in an older observational study in more than 36,000 adults in Europe, dairy products supplied 22%–52% of the riboflavin in people’s diets ( 20). In an observational study of eating habits in about 2,000 people in Spain, meat and meat products were the main sources of thiamine, niacin, and pyridoxine ( 19). Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word “pantos,” meaning “everywhere,” because it’s found in most plant and animal foods, though usually only in small amounts ( 57).
Salmon is high in riboflavin, niacin, vitamin B6, and vitamin B12, as well as a good source of thiamine Wondering what vitamins are most important during pregnancy? B complex, which contains the spectrum of B vitamins, will keep your body strong while… READ MORE 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. Consuming adequate amounts of the eight B complex vitamins puts you on the path to a nutritious diet.
Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells ( 1). This all-around nutritious fish is high in several B vitamins. In fact, a 3.5-ounce (oz), or 100-gram (g), cooked serving of salmon contains ( 3): Nutritional yeast and brewer’s yeast are inactive, meaning you can’t use them to make bread. Rather, people use them to boost the flavor and nutrient profile of dishes.
Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains. Select a product with less than 5 g of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient. summary If you don’t eat eggs, meat, or other animals products, you can meet your biotin needs by consuming foods like vegetables, fruits, nuts, seeds, and whole grains, which all contain small amounts of biotin ( 16). summary Each cup, or 240 milliliters (mL), of milk provides 26% of the DV for riboflavin, as well as smaller amounts of other B vitamins, including ( 18): Additionally, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury ( 4, 56). summary Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate ( 5, 6, 7, 8, 9):What’s more, vitamin B12 is well-absorbed from milk and other dairy products, with an absorption rate of 65% ( 21). summary take painkillers like paracetamol and ibuprofen – ask your doctor for advice about how much paracetamol you should take as you may not be able to take a normal dose Here’s the amount of B vitamins in a 3.5-oz (100-g) cut of sirloin steak, which is about half the size of the smallest steak typically served in restaurants ( 22):
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