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Food sources of both of these nutrients include pork fish soy products and fortified foods.
What foods contain vitamin b1 b6 and b12. The daily value dv for vitamin b6 is 1 7mg per day. The rda for vitamin b12 is 2 4 mcg for both men and women 3. Vitamin b12 is needed to form red blood cells and build genetic material. If you eat meat fish or dairy foods you should be able to get enough vitamin b12 from your diet.
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. Foods high in vitamin b6 include fish chicken tofu pork beef sweet potatoes bananas potatoes avocados and pistachios. Women need 1 1 milligrams and men should get 1 2 milligrams of vitamin b 1 daily. The best sources of vitamins b 6 b 12.
Vitamin b 1 or thiamin helps your body convert food into energy. Consuming sufficient amounts of the b complex vitamins including vitamins b 6 and b 12 will help ensure proper nervous system function and metabolism and keep your eyes hair liver and skin healthy. Below is a list high vitamin b6 foods sorted by a common serving size see the nutrient ranking of all foods high in vitamin b6 to sort by 100 grams or 200 calories. Adults aged 19 to 64 need about 1 5 micrograms a day of vitamin b12.
How much vitamin b12 do i need. Half a cup of cooked brown rice has 7 of your dv of thiamine. Alternatively a food that contains 10 19. Half a cup of cooked brown rice has 7 of your dv of thiamine.
Your brain depends on vitamin b 1 to metabolize glucose and your nerves need it to function properly. In addition it contains other b complex vitamins such as riboflavin niacin vitamin b5 and vitamin b6. The recommended dietary allowance or rda for vitamin b1 is 1 1 mg for women and 1 2 mg for men. The daily value for vitamin b 6 is 2 milligrams and the dv for vitamin.
Meats milk and fish also contain vitamin b12 a powerful immune booster. Vitamin b6 comes in protein rich foods like turkey and beans as well as potatoes spinach and enriched cereal grains. In addition to getting a good dose of vitamin b12 you ll get a healthy amount of vitamin d.
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