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There are eight types of B vitamins, each with distinct functions, the most basic of which is energy production and the creation of important molecules in cells. You can get vitamin B through food every day. Apart from B12, the body cannot store these B vitamins for long, so you must get them regularly through food.Foods are rich in B vitamins when they contain at least 20% of the Recommended Daily Intake (RDI). Here are some healthy foods rich in B vitamins.
1. Salmon is a food rich in B vitamins Salmon is a very nutritious fish and has many B vitamins. A 100g serving of cooked salmon contains:
Vitamin B1: 18% RDI Vitamin B2: 29% RDI Vitamin B3: 50% RDI Vitamin B5: 19% RDI Vitamin B6: 47% RDI Vitamin B12: 51% RDI In addition, Salmon is a low-mercury fish that is packed with beneficial omega-3 fats, as well as protein and selenium.
2. Green Leafy Vegetables Some green leafy vegetables stand out for their high vitamin B9 content. Here are the varieties that contain the highest levels of vitamin B9.
Raw Spinach: 41% of the RDI in 1/2 cup (85 grams) Cooked Spinach: 31% of the RDI in 1/2 cup (85 grams) Cooked Collard Greens: 20% of the RDI in 1/2 cup (85 grams) Cooked turnip greens: 25% of the RDI in 1/2 cup (85 grams) Raw Romaine lettuce: 29% of the RDI in 2 cups (85 grams) Notably, some vitamin B9 is destroyed by heat while cook. To minimize vitamin B9 loss during cooking, steam greens until mid-soft and crispy.
Rau bina nổi bật với hàm lượng vitamin B9 cao
3. Liver and other organ meats Although less common, organ meats — especially liver — are packed with B vitamins, whether it's liver from beef, pork, lamb or chicken.
For example, a 100-gram serving of beef liver contains:
Vitamin B1: 12% RDI Vitamin B2: 201% RDI Vitamin B3: 87% RDI Vitamin B5: 69% RDI Vitamin B6: 51% RDI Vitamin B7: 138% RDI Vitamin B9: 65% RDI Vitamin B12: 1.386% RDI If you're not used to eating organ meats. Try mixing them with a meat you love or add in some of your favorite seasonings, like chili.
4. Eggs are a vitamin B-rich food One large egg contains 33% of the RDI for vitamin B7. In fact, eggs are one of the top sources of B7, and only liver is recognized to contain more. Eggs also contain small amounts of vitamin B. One large egg (50 grams) contains:
Vitamin B2: 15% RDI Vitamin B5: 7% RDI Vitamin B7: 33% RDI Vitamin B9: 5% RDI Vitamin B12: 9 % RDI If you don't eat eggs, meat or other animal products, you can meet your B7 needs by consuming foods like vegetables, fruits, seeds, whole grains. However, they only contain a small amount of biotin.
Trứng là một trong những nguồn B7 hàng đầu
5. Milk is a vitamin B-rich food One 240ml cup of milk provides 26% of the RDI for vitamin B2, as well as small amounts of other B vitamins:
Vitamin B1: 7% RDI Vitamin B2: 26% RDI Vitamin B5: 9% RDI Vitamin B12: 18% of the RDI Studies show that milk and other dairy products are generally the top sources of vitamin B2, followed by meat and whole grains. Like other animal products, milk is also a good source of B12, providing 18% of the RDI per cup of about 240 ml. What's more, your body will best absorb B12 from milk and dairy products - with absorption rates up to 51 - 79%.
6. Beef is a food rich in B vitamins Beef can provide an abundant amount of B vitamins. The amount of B vitamins in a 100g steak includes
Vitamin B1: 5% RDI Vitamin B2: 8% RDI Vitamin B3: 39% RDI Vitamin B5: 6% RDI Vitamin B6: 31% RDI Vitamin B12: 29% RDI
7. Oysters, mussels and mussels Oysters, mussels and mussels are excellent sources of B12 and B2. They also provide a smaller amount of B1, B3 and B9. A 100-gram cooked serving of each provides
| Vitamin B | Hàu, % RDI | Trai, % RDI | Hến, % RDI |
| Vitamin B1 | 8% | 10% | 20% |
| Vitamin B2 | 26% | 25% | 25% |
| Vitamin B3 | 18% | 17% | 15% |
| Vitamin B9 | 4% | 7% | 19% |
| Vitamin B12 | 480% | 1,648% | 400% |
These shellfish are also rich in protein and several minerals, including iron, zinc, selenium and manganese. They are also a good source of omega-3 fats.
8. Legumes Legumes are the most notable food for providing high levels of folate (B9). They also provide small amounts of other B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B6).
Here is the B9 content of 1/2 cup (85 grams) of cooked beans:
Black beans: 32% of the RDI Chickpeas: 35% of the RDI Kidney beans: 29% of the RDI Lentils: 45% RDI Pinto beans: 37% of the RDI Roasted soybeans: 44% of the RDI Vitamin B9 - or folic acid, is very important for reducing the risk of birth defects. Note that the percentage/RDI above is based on an RDI of 400 mcg, but pregnant women need more, 600 mcg per day.
Các loại đầu chứa lượng lớn vitamin B9
9. Chicken and turkey Chicken and turkey are most notably rich in niacin (B3) and pyridoxine (B6). White meat - such as chicken breast - provides more of these vitamins than dark meat - such as thigh: A 100-gram serving of cooked, skinless chicken provides:
| Vitamin B | Ức gà, % RDI | Ức gà tây, % RDI | Thịt gà sẫm màu, % RDI | Gà tây, thịt sẫm màu, % RDI |
| Vitamin B2 | 7% | 8% | 13% | 15% |
| Vitamin B3 | 69% | 37% | 33% | 17% |
| Vitamin B5 | 10% | 7% | 12% | 14% |
| Vitamin B6 | 30% | 28% | 18% | 19% |
| Vitamin B12 | 6% | 7% | 5% | 7% |
If you want to remove the skin to reduce calories from fat, don't worry - most of the B vitamins are found in the meat, not the skin.
10. Yogurt Yogurt contains a lot of B2 and B12. One average serving of yogurt provides:
| Vitamin B | Sữa chua nguyên chất, % RDI trong mỗi 2/3 cốc (170 gram) | Sữa chua vani,% RDI mỗi 2/3 cốc (170 gram) | Sữa chua vani đông lạnh,% RDI mỗi 2/3 cốc (95 gram) |
| Vitamin B2 | 18% | 26% | 20% |
| Vitamin B12 | 26% | 35% | 11% |
Sữa chua chứa nhiều B2 và B12 vì vậy người dùng nên dùng sữa chua hợp lý
11. Nutritional yeast and brewer's yeast Nutritional yeast and inactivated brewer's yeast can be used to make bread or to add flavor to dishes. You can check product labels to see if they are added to dishes. With a serving equivalent to 2 tablespoons (15 - 30 grams), they provide the following nutrients:
| Vitamin B | Nấm men dinh dưỡng, % RDI | Nấm bia, % RDI |
| Vitamin B1 | 640% | 80% |
| Vitamin B2 | 570% | 90% |
| Vitamin B3 | 280% | 50% |
| Vitamin B5 | 10% | 6% |
| Vitamin B6 | 480% | 40% |
| Vitamin B9 | 60% | 15% |
| Vitamin B12 | 130% | 5% |
12. Pork Like other common meats, pork provides a lot of B vitamins. It is particularly notable for its high vitamin B1 content, of which beef provides very little. A 100-gram serving of pork tenderloin provides:
Vitamin B1: 69% of the RDI Vitamin B2: 24% of the RDI Vitamin B3: 24% of the RDI Vitamin B5: 9% of the RDI Vitamin B6: 27% of the RDI Vitamin B12: 14% of the RDI Choose sirloins, as they are lower in fat and calories than shoulder cuts. Hence more health benefits.
Thịt lợn là một trong các loại thịt thông dụng và chứa nhiều vitamin nhóm B
13. Fortified cereal Breakfast cereals are often fortified with vitamins, including B vitamins. The B vitamins commonly added to cereals are B1, B2, B3, B6, B9 and B12.
| VitaminB | % RDI trên 3/4 cốc (30 gram) |
| Vitamin B1 | 100% |
| Vitamin B2 | 100% |
| Vitamin B3 | 100% |
| Vitamin B5 | 100% |
| Vitamin B6 | 100% |
| Vitamin B9 | 100% |
| Vitamin B12 | 100% |
Remember that many fortified breakfast cereals are high in sugar and refined grains. Choose a product with less than 5 grams of sugar per serving and choose whole grains - such as whole wheat or whole oats.
14. Salmon Salmon is a freshwater fish and they are packed with B vitamins. A 100-gram serving of salmon provides:
Vitamin B1: 28% of the RDI Vitamin B2: 25% of the RDI Vitamin B3: 29% of the RDI Vitamin B5: 22% of the RDI Vitamin B6: 12% of the RDI Vitamin B12: 125% of the RDI In addition, salmon is an excellent source of protein. They are also rich in healthy omega-3 fats.
15. Sunflower seeds Sunflower seeds are one of the best plant sources of pantothenic acid (B5). It's found in most animal and plant foods — but usually in small amounts. A 28-gram serving of sunflower seeds contains 20% of the RDI for pantothenic acid (B5). Sunflower seeds are also a good source of B3, B6 and B9. Sunflower seed butter is a great choice for people with nut allergies.
Here is a comparison table of the vitamin B content of sunflower seeds and sunflower seed butter:
| Vitamin B | Hạt hướng dương,% RDI mỗi 28 gram | Bơ hạt hướng dương,% RDI mỗi 2 muỗng canh (32 gram) |
| Vitamin B3 | 10% | 8% |
| Vitamin B6 | 11% | 12% |
| Vitamin B5 | 20% | 22% |
| Vitamin B9 | 17% | 18% |
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Reference source: healthline.com
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