Vitamin B1 (Thiamin): Reference and Dietary Sources
Food sources of thiamin include whole grains, meat, and fish. Breads, cereals, and infant formulas in the United States and many other countries are fortified with thiamin.
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Dietary Sources of B-Vitamins
Vitamin B2 (Riboflavin): Reference and Dietary Sources
The largest dietary contributors of total riboflavin intake are milk and milk drinks, bread and bread products, mixed foods whose main ingredient is meat, ready-to-eat cereals, and mixed foods whose main ingredient is grain.
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Vitamin B3 (Niacin): Reference and Dietary Sources
Niacin is present in a wide variety of foods. Many animal-based foods—including poultry, beef, and fish—provide about 5-10 mg niacin per serving, primarily in the highly bioavailable forms of NAD and NADP. Plant-based foods, such as nuts, legumes, and grains, provide about 2-5 mg niacin per serving, mainly as nicotinic acid.
Read MoreVitamin B5 (Pantothenic Acid): Reference and Dietary Sources
Some of the richest dietary sources of pantothenic acid are beef, chicken, organ meats, whole grains, and some vegetables. Limited data indicate that the body absorbs 40%–61% (or half, on average) of pantothenic acid from foods.
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Vitamin B6: Reference and Dietary Sources
Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, poultry, beef liver and other organ meats, potatoes and other starchy vegetables, fruit (other than citrus), and fortified cereals. About 75% of vitamin B6 from a mixed diet is bioavailable.
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Folate (Vitamin B9): Reference and Dietary Sources
Folate is naturally present in vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains. Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest folate levels.
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Vitamin B12 (Cobalamin): Reference and Dietary Sources
Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Some nutritional yeast products also contain vitamin B12. Fortified foods vary in formulation.
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Biotin: Recommendations and Dietary Sources
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes).
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