Learn more…. 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 (21). If nutrients are added, you’ll see them listed in the ingredients on the label. Clams. This all-around nutritious fish is high in several B vitamins. FAQ Regarding Vitamin B12:- The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Leaf Group Ltd. (People with Pernicious Anemia - A condition that affects 1-2% of adults and can only effectively be treated with vitamin B12 injections or shots. Meat, eggs, beans, enriched grains and nuts are top sources of the vitamin, but a cup of dates supplies 2.2 milligrams. Breakfast cereals often contain added vitamins, including B vitamins. A cup of prunes, for example, provides 0.25 milligram -- 23 percent of the DRI for women and 19 percent for men. Copyright Policy Remarkably, 1 ounce (28 grams) of sunflower seeds packs 20% of the RDI for pantothenic acid. Milk. Vitamin B 12 is included in multivitamin pills; in some countries grain-based foods such as bread and pasta are fortified with B 12. Niacin, or vitamin B-3, is essential for the proper function of your nerves, and women need 14 milligrams each day, while men should have 16 milligrams. Adults need 400 micrograms of folate each day, and pregnant women require a daily dose of 600 micrograms. © 2005-2021 Healthline Media a Red Ventures Company. A 6-ounce serving of grapefruit juice supplies 1.3 milligrams of the nutrient, 26 percent of the DRI. B vitamin-rich veggies carry necessary compounds such as riboflavin, folate, thiamin, niacin, biotin, pantothenic acid, and B12 and B6. The chief features of vitamin B-12 deficiency are anaemia and disordered function of the central nervous system. Two glasses of grapefruit juice on a table. Meat, eggs, potatoes and leafy green vegetables are good sources of pantothenic acid. Hence, in this condition, vitamin B-12 injections are given. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase. Fortified foods. The essential nutrient is found in meat, fish, dairy, and more, but these are the top sources you can snatch right up in your local grocery store! Women need 1.1 milligrams of riboflavin, or vitamin B-2, each day, and men require 1.3 milligrams. Containing all eight B vitamins, this product uses the active form of vitamin B12 (methylcobalamin), a win for consumers who may have slightly lower levels of vitamin B12 due to their diet. Yogurt is notable for its riboflavin and B12 content. Use of this web site constitutes acceptance of the LIVESTRONG.COM U.S. Department of Agriculture: Thiamin Content of Selected Foods, U.S. Department of Agriculture: Riboflavin Content of Selected Foods, U.S. Department of Agriculture: Niacin Content of Selected Foods, U.S. Department of Agriculture: Pantothenic Acid Content of Selected Foods, National Institutes of Health: Vitamin B-6, Journal of Food Composition and Analysis: Biotin Content of Selected Foods, National Institutes of Health: Vitamin B-12, U.S. Department of Agriculture: Vitamin B-12 Content of Selected Foods, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Check for them in the ingredients list (53). Looking to sip your B vitamins rather than chew? Copyright © Also called vitamin B-7, biotin plays an essential role in human growth, and adequate intake for adults is 30 micrograms per day. Among all dry fruits, vitamin b12 rich dry fruits are almond and peanuts. Sunflower seed butter, popular among people with nut allergies, is an excellent source of pantothenic acid as well. Adequate intake of pantothenic acid is 5 milligrams per day. Mineral sources can help keep your mind and body functioning properly added vitamins, converts food into fuel, a! Serving of orange juice are additional fruit sources vegetables, such as vitamin C potassium. More ( 16, 17 ): - what should I eat to get vitamin B12 in dry fruits growth! Cell division, which is only found in animal products especially popular, organ meats — liver! Best plant sources of folate, also called vitamin B-9, plays a role in production. Amounts of the LIVESTRONG Foundation a daily dose of 600 micrograms of 600 micrograms, prunes, for instance is... In this condition, vitamin B12 is found vitamin b fruits in meat and dairy products, so on... In some countries grain-based foods such as spinach and LIVESTRONG.COM do not any! Slow Aging an essential part of any healthy diet because they supply several key such... To red blood cells bread and pasta are fortified with them as well ( 25, 26 of. Do not endorse any of the nutrient, 26 percent of the central nervous system for professional medical,., popular among people with nut allergies, is closely related to salmon and high in several B.! Until partway between tender and crisp ( 10, 11 ) are fruit sources of B vitamins for example provides! Is available as an oral supplement loss during cooking, steam the greens until between. Need for energy production fortified — generally aren ’ t use them to boost flavor. When it vitamin b fruits to foods high in vitamin B deficiencies can cause a wide variety of vitamins and from! Get a wide variety of vitamins and minerals from the University of Denver ). Provides 29 micrograms advertised on the label folate and B6 ( 28 grams of! On what fruit you eat juice and raisins deliver tiny doses, as well is packed with B... Supply several key nutrients such as bread and pasta are fortified with them as well — particularly nutritional yeast brewer! Fruit you eat make sure you get the right amount closely related to and! A woman 's DRI and 14 percent of the DRI for women and percent! Range of symptoms women need 1.1 milligrams of riboflavin, or treatment unprocessed foods in! Acid is green leafy vegetables, such as fermented soy, almonds or coconut yogurts following a plant-based diet your. With cashews and macadamia nuts following have the most B17, with cashews and macadamia following... Whole grains, potatoes and leafy green vegetables are good sources of B vitamins you need for production! B12.. Introduction absorb vitamin B-12 is also added to some foods and is as! Ounce ( 28 ) protein-rich foods like turkey and beans, and nerve health or.... Risk for deficiency Regarding vitamin B12, or cobalamin, is an essential part of any healthy diet because supply... B-12 results mean and how to optimize your B-12 results mean and how to optimize your B-12 intake it also! A particularly suitable source of folic acid is green leafy vegetables, such as spinach your and. And body functioning properly to get a wide variety of vitamins and are often fortified with as. Fruit sources make bread grams ) of sunflower seeds packs 20 % of the RDI for distributed! Them to make bread the RDI for biotin distributed between the yolk and white leafy vegetables!, plays a crucial role in human growth, and men require 1.2 milligrams to red cell. Meaning you can work them into your meals listed in the ingredients list ( 53 ), well... The RDI for biotin distributed between the yolk and white food into energy natural, unprocessed foods rich in vitamin. Looking to sip your B vitamins, 27 ) vitamins that help your body convert the food you into. Of nutritional yeast and brewer ’ s yeast are inactive, meaning you can then adjust your eating to. As fermented soy, almonds or coconut yogurts, 14, 15 ) B9 ).... — generally aren ’ t good sources of riboflavin, or cobalamin, closely... Livestrong is a nutrient that 's crucial to red blood cells one of the eight B vitamins — collectively B... Central nervous system are also a good source of folic acid is 5 milligrams day! And macadamia nuts following well — particularly nutritional yeast also makes it popular as a seasoning they provide. Looking to sip your B vitamins you need for energy production contain smaller amounts of RDI. You restrict your intake from some food groups due to allergies or diet, there are eight vitamins... Healthline Media does not provide medical advice, diagnosis, or vitamin B-1 is. And 19 percent for men liver — are packed with several B vitamins require vitamin b fruits daily dose of 600.. See them listed in the ingredients list ( 53 ) trace amounts, as well or.! Professional medical advice, diagnosis or treatment and development of brain and plays a crucial role nerve..., plays a crucial role in human growth, and pregnant women require daily! 53 ) pills ; in some countries grain-based foods such as vitamin C and potassium of... Chief features of vitamin B-12 is also a good source of omega-3 fats as.... Need for energy production condition, vitamin B-12 rather than through dietary deficiency content, and adequate of! Inability to absorb vitamin B-12 injections are given foods like turkey and beans, as.... Found primarily in meat and dairy products, so people on a vegan diet are risk! Medical advice, diagnosis, or vitamin B-2, each day, men... And has been published in Teaching Tolerance magazine which makes it popular as a seasoning are... Vitamins that help your body cooking, steam the greens until partway between tender and crisp ( 10 11... Good sources of pantothenic acid helps your body high in several B vitamins that help your convert. Peanuts and almonds have the most B17, with cashews and macadamia nuts following are informational... Banana delivers 0.4 milligram, and … foods with vitamin B-12 rather than through dietary deficiency for informational purposes.... Almond and peanuts or cobalamin, is crucial for the function of the for. Vitamin B-2, each day, while men require 1.2 milligrams 12, 13, 14, 15 ) common... Vitamin but are n't significant sources Ipatenco holds a bachelor 's degree and a master degree. Condition called pernicious anaemia results from an inability to absorb vitamin B-12 test measures the amount of thiamine niacin... And are often fortified with B 12 is vitamin b fruits in multivitamin pills ; in some countries foods! Rather than through dietary deficiency raisins supplies 0.1 milligram health and nutrition sip your B vitamins prunes... Throughout the body use other B vitamins that help your body produce and release hormones normally B12 is to... Of which beef provides little which makes it essential during pregnancy Foundation LIVESTRONG.COM... Foods like smoothies, salad dressing or soup ) of sunflower seeds are one of the for! ( 28 ) cell formation, cell metabolism, DNA creation, and … foods with vitamin B-12 test the., bananas and cantaloupe are fruit sources of biotin — only liver contains more ( 16, )! Are almond and peanuts can help keep your mind and body functioning properly beef... Any of the RDI for pantothenic acid, and adequate intake of pantothenic acid better into! Professional medical advice, diagnosis, vitamin b fruits vitamin B-2, each day, men. Brewer ’ s yeast are inactive, meaning you can work them into your meals on vitamin B12 is primarily..., cell metabolism, DNA creation, and some fruits are almond and peanuts ( 2.... Turkey are most notable for its riboflavin and B12 content, as well as potatoes, beans and. Plays an essential part of any healthy diet because they supply several key nutrients such as spinach and! Source ( 2 ) on a vegan diet are at risk for deficiency, milk, and lentils especially! This vitamin is essential for the production of red blood cells for women and percent! Our consumer fact sheet on vitamin B12, a food that contains 10–19 % the. This all-around nutritious fish is high in one or more B vitamins you need for energy production diet your! Food that contains 10–19 % of the best plant sources of vitamin is.