KOMPAS.com – Vitamin B is a group of essential vitamins known as vitamin B complex. Consists of eight types, namely:
Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), and Cobalamin (B12)
This vitamin plays an important role in producing energy and forming important molecules in the body.
Also read: Foods High in Vitamin A for Body Health
Apart from vitamin B12, the body cannot store it long term, so it must be obtained regularly from food.
Here are 14 healthy foods that are high in B vitamins:
1. Salmon
Salmon is rich in various B vitamins, including B1 (23 percent), B2 (37 percent), B3 (63 percent), B5 (38 percent), B6 (56 percent), and B12 (127 percent of daily requirements). Salmon is also low in mercury and contains beneficial omega-3s.
2. Green vegetables
Vegetables such as spinach, romaine lettuce, and chard are rich in folate (B9). For example, 1 cup of raw spinach contains 12 percent of the daily requirement for folate. Cooking it by steaming can help maintain the folate content.
3. Liver and offal
Offal, especially beef liver, contains high amounts of B vitamins. For example, beef liver provides 263 percent B2, 109 percent B3, 139 percent B5, and 2,917 percent B12 of the daily requirement in 100 grams.
Also read: 4 Benefits of Melon, Source of Vitamin A and Fiber
Even though it is high in vitamin B, don’t eat too much offal because it can actually have a bad impact on your health.
4. Eggs
Eggs are the best source of biotin (B7) after liver. One cooked egg contains 35 percent B7, 20 percent B2 and 23 percent B12 of the daily requirement.
5. Milk
Milk illustration. The Ministry of Agriculture (Kementan) confirmed that there are no plans to import 1.8 million tons of milk from Vietnam to support the Free Nutritious Meal Program launched by President Prabowo Subianto.A glass of milk (240 ml) provides 26 percent B2 and 46 percent B12 of daily requirements. Vitamin B12 in milk is easily absorbed by the body.
6. Beef
Beef, especially the sirloin, contains B3 (49 percent), B6 (36 percent), and B12 (72 percent of the daily requirement in 100 grams.
7. Mussels and oysters
Clams, oysters, and mussels are rich in B12, B2, thiamin (B1), niacin (B3), and folate (B9).
Also read: Are Green Mussels Safe to Eat?
8. Nuts
Beans such as lentils, black beans, and kidney beans are rich in folate. Half a cup of cooked lentils contains 45 percent of the daily requirement of folate.
