9 foods to eat for vitamine B deficiency
Whole Grains
Foods like brown rice, oats, and whole wheat are rich in B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid).
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Legumes
Beans, lentils, and chickpeas are excellent sources of B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B9 (folate).
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Eggs
Eggs provide B2 (riboflavin), B5 (pantothenic acid), B7 (biotin), B9 (folate), and B12 (cobalamin).
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Dairy Products
Milk, yogurt, and cheese are rich in B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin).
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Leafy Green Vegetables
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Spinach, kale, and other leafy greens are excellent sources of B9 (folate).
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Meat and Poultry
Chicken, turkey, beef, and pork provide B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
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Fish and Seafood
Salmon, trout, tuna, and shellfish are rich in B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
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Nuts and Seeds
Almonds, sunflower seeds, and flaxseeds are good sources of B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B9 (folate).
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Fortified Foods
Many cereals, bread, and plant-based milk alternatives are fortified with B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B9 (folate), and B12 (cobalamin).
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