Foods High In Vitamin B 6 And 12
Vitamin B6 and B12 are essential nutrients that play vital roles in our body, including brain function, red blood cell production, and DNA synthesis. Both vitamins can be found in various foods, including animal products, grains, and vegetables. Here are some of the best foods high in vitamin B6 and B12:
Foods High in Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a critical role in our body's metabolism. Here are some of the foods high in vitamin B6:
1. Chickpeas
Chickpeas, also known as garbanzo beans, are an excellent source of vitamin B6. One cup of cooked chickpeas contains 1.1 mg of vitamin B6, which is about 55% of the recommended daily intake (RDI).
2. Tuna
Tuna is a great source of vitamin B6, with 3 ounces of cooked tuna containing 0.9 mg of vitamin B6, which is about 45% of the RDI.
3. Potatoes
Potatoes are a good source of vitamin B6, with one medium-sized potato containing 0.4 mg of vitamin B6, which is about 20% of the RDI.
4. Bananas
Bananas are a tasty and convenient source of vitamin B6, with one medium-sized banana containing 0.4 mg of vitamin B6, which is about 20% of the RDI.
5. Fortified Cereals
Fortified cereals are a good source of vitamin B6, with one cup of fortified cereal containing 0.5-2.5 mg of vitamin B6, which is about 25-125% of the RDI.
Foods High in Vitamin B12
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in our body's nerve function and DNA synthesis. Here are some of the foods high in vitamin B12:
1. Clams
Clams are an excellent source of vitamin B12, with 3 ounces of cooked clams containing 84 mcg of vitamin B12, which is about 1400% of the RDI.
2. Beef Liver
Beef liver is another great source of vitamin B12, with 3 ounces of cooked beef liver containing 70.7 mcg of vitamin B12, which is about 1178% of the RDI.
3. Trout
Trout is a tasty and healthy source of vitamin B12, with 3 ounces of cooked trout containing 3.5 mcg of vitamin B12, which is about 58% of the RDI.
4. Salmon
Salmon is a nutritious and delicious source of vitamin B12, with 3 ounces of cooked salmon containing 2.4 mcg of vitamin B12, which is about 40% of the RDI.
5. Fortified Soy Milk
Fortified soy milk is a good source of vitamin B12, with one cup of fortified soy milk containing 1.2-3 mcg of vitamin B12, which is about 20-50% of the RDI.
Conclusion
Vitamin B6 and B12 are crucial nutrients that are essential for our body's proper functioning. Incorporating foods high in vitamin B6 and B12 into our diet can help us maintain optimal health and prevent vitamin deficiencies. So, make sure to include some of these foods in your daily diet to ensure that you are getting enough of these vital vitamins.