Foods Containing B12 & Other B Vitamins

Vitamin B12 is mainly responsible for metabolism and energy levels. Other B vitamins including folate, biotin, pantothenic acid, niacin, vitamin B6 and riboflavin. All of which are essential for good health. This article will show you how to eat a varied diet, so you can meet your vitamin B requirements.

Roasted Chicken

Three ounces of roasted skinless chicken has .3 mcg of vitamin B12 and .51 mg of vitamin B6.
Chicken is high in protein and low in calories and fat.

Roasted Turkey

Three ounces of cooked, skinless turkey contains .3 mcg of vitamin B12 and .39 mg of vitamin B6.

Eggs

One large poached egg contains .6 mcg of vitamin B12, .27 mg of riboflavin (vitamin B2), .61 mg of pantothenic acid and vitamin B5.

Cooked Salmon

Vitamin B12 and biotin are present in baked salmon. Salmon also contains about .12 mg of riboflavin (vitamin B2).

Red Meat

Three ounces of cooked beef provides 2 mcg of vitamin B12 and .16 mg of riboflavin. Lean beef provides 3.1 mg of niacin (vitamin B3).

Shellfish

Steamed clams are a great source of vitamin B12 with 84 mcg in every 3 ounces. Steamed mussels offer 20 mcg of B12, while steamed crabs offer nearly 9 mcg of B12 in every 3-ounce servings.

References

• All about B vitamins