Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins.
One of the most Vitamin B12-rich fruits is bananas. Bananas contain fiber and vitamins, which aid in blood pressure management, stress reduction, constipation relief, and ulcer relief.
Spinach. Spinach is rich in vitamins and minerals, including high levels of B2, B6, and folate. Raw spinach will provide you with 25% more folate than cooked spinach. Other leafy green vegetables high in folate include turnip greens and collard greens.
Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain: Thiamin (B1)
Causes of a vitamin B12 or folate deficiency
a lack of these vitamins in your diet – this is uncommon, but can happen if you have a vegan diet and do not take vitamin B12 supplements or eat foods fortified with vitamin B12 , follow a restrictive diet or have a generally poor diet for a long time.
Lentils (and Other Legumes)
A cooked cup of lentils provides 90 percent of the DV for B9, making it a delicious folate source for those who are pregnant and following a plant-based diet. Lentils also contain over 10 percent of the DV for B1, B5, and B6, and more than 10 percent of the DV for B3 and B2.
Believe it or not, beef liver is a good source of B vitamins. If that's not on your favorites list, try spinach and other dark green leafy vegetables. Other sources include lentils, black beans, salmon, sardines, cheese and whole eggs. These are foods that are easy to incorporate into your everyday, if not every meal.
Vitamin B12. Vitamin B12 keeps our nerve and blood cells healthy—but because you need stomach acid to absorb the vitamin and our production of stomach acid declines as we age, getting enough B12 can be a challenge.
Clams. Other body benefits: Not only do clams have the highest concentration of vitamin B12 of any food, they're also filled with potassium.
Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
Symptoms of vitamin B12 or folate deficiency
extreme tiredness. a lack of energy. pins and needles (paraesthesia) a sore and red tongue.
Conditions affecting the stomach
Some stomach conditions or stomach operations can prevent the absorption of enough vitamin B12. For example, a gastrectomy, a surgical procedure where part of your stomach is removed, increases your risk of developing a vitamin B12 deficiency.
Thiamin is used to support healthy cell growth and development. Vitamin B2, also known as riboflavin, is mostly found in organ meats and green veggies like asparagus and broccoli, according to the NIH. Riboflavin is important for cell growth but also helps your body turn food into energy.
Some nuts are an excellent source of B6. If you want more of it in your diet then focus on raw pistachios, raw walnuts, dry roasted or raw hazelnuts – and even the edible European Chestnut!
Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12.
How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.