How to Eat More Vitamin B

The B vitamins are essential for healthy nerves, skin, eyes and hair, and for a healthy liver.

Things You'll Need

• Fish
• Fruits
• Livers
• Seafood
• Soy Products
• Vegetables
• Wheat Germ
• Whole-grain Bread
• Brewer's Yeast

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Instructions

• 1

  Eat leafy green vegetables, cantaloupe, asparagus, beets and brewer's yeast to get enough folic acid.

• 2

  Add enriched whole-grain products, broccoli, asparagus, mushrooms, leafy green vegetables, Brussels sprouts and grains such as millet to your diet for adequate B-2, or riboflavin.

• 3

  Spike your diet with soy products, yeast and cereals for biotin. Beef liver and clams are also a good source.

• 4

  Eat whole grains, brewer's yeast, wheat germ, oysters and enriched bread for B-1, or thiamine.

• 5

  Feast on chicken, salmon, potatoes and whole-grain products for B-3, or niacin. Peanuts and peanut butter are also good sources of niacin.

• 6

  Eat brown rice, soy products, whole grains, bananas, strawberries, leafy green vegetables, wheat germ and oatmeal for B-6, or pyridoxine. Other sources include broccoli, asparagus, fish, chicken and watermelon.

• 7

  Eat foods of animal origin for B-12, or cobalamin. Vegetarians can get B-12 from fortified products, some fermented soy foods such as miso, and Red Star brand Y3365 yeast.

• 8

  Find pantothenic acid in a wide variety of plant and animal sources, including eggs, avocados, mushrooms, chicken and oranges.