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. Alternatively, a food that contains 10–19% of the RDI is considered a good source.

Here are 5 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. 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.

5. 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.

If you wonder whether you’re getting enough B vitamins, try a free online program to track and analyze your food intake throughout the week. You can then adjust your eating habits to ensure you’re getting the vitamins you need.

All evidence & citations are from US National Library of Medicine National Institutes of Health

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