What Foods Contain Vitamin B1 B6 And B12

In addition to getting a good dose of vitamin b12 you ll get a healthy amount of vitamin d.

What foods contain vitamin b1 b6 and b12.

The recommended dietary allowance or rda for vitamin b1 is 1 1 mg for women and 1 2 mg for men. In addition it contains other b complex vitamins such as riboflavin niacin vitamin b5 and vitamin b6. Consuming sufficient amounts of the b complex vitamins including vitamins b 6 and b 12 will help ensure proper nervous system function and metabolism and keep your eyes hair liver and skin healthy. Adults aged 19 to 64 need about 1 5 micrograms a day of vitamin b12.

Your brain depends on vitamin b 1 to metabolize glucose and your nerves need it to function properly. Vitamin b12 is needed to form red blood cells and build genetic material. Vitamin b 1 or thiamin helps your body convert food into energy. The rda for vitamin b12 is 2 4 mcg for both men and women 3.

Women need 1 1 milligrams and men should get 1 2 milligrams of vitamin b 1 daily. Below is a list high vitamin b6 foods sorted by a common serving size see the nutrient ranking of all foods high in vitamin b6 to sort by 100 grams or 200 calories. Vitamin b6 comes in protein rich foods like turkey and beans as well as potatoes spinach and enriched cereal grains. Foods high in vitamin b6 include fish chicken tofu pork beef sweet potatoes bananas potatoes avocados and pistachios.

The daily value for vitamin b 6 is 2 milligrams and the dv for vitamin. The daily value dv for vitamin b6 is 1 7mg per day. Meats milk and fish also contain vitamin b12 a powerful immune booster. Half a cup of cooked brown rice has 7 of your dv of thiamine.

If you eat meat fish or dairy foods you should be able to get enough vitamin b12 from your diet. Half a cup of cooked brown rice has 7 of your dv of thiamine. Alternatively a food that contains 10 19. The best sources of vitamins b 6 b 12.

Eggs are one of the few foods that naturally contain it with 11 of the dv in two large eggs. But as vitamin b12 is not found naturally in foods such as fruit vegetables and grains vegans may not get enough of it. 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.