Vitamin B1 Foods
1) Green Peas1 cup: 0.386 mg (26% DV)
Spinach1 bunch: 0.265 mg (18% DV)
Asparagus1 cup: 0.19mg (13% DV)
Asparagus1 cup: 0.19mg (13% DV)
Sunflower seeds¼ cup: 0.17 mg (11% DV)
Pistachios 1 oz: 0.247 mg (16% )
Pistachios 1 oz: 0.247 mg (16% )
B2
Beef liver3 oz: 2.9 mg (over 100%
yogurt1 cup: 0.57 (34%
Spinach½ c: 0.21 mg (12%
Eggs1 large: 0.228 mg (13%
Almonds1 oz: 0.323 mg (19%
Salmon (wild)3 oz: 0.135 mg (8%
Almonds1 oz: 0.323 mg (19%
Salmon (wild)3 oz: 0.135 mg (8%
B3 Niacin
1) Turkey1 breast: 101 mg (over 100% DV)
2) Chicken breast3 oz: 8.9 mg (44% DV)
5) Liver1 slice: 11.9 mg (60% DV)
6) Tuna3 oz: 11.3 mg (56% DV)
7) Green peas1 cup: 3 mg (15%
Avocado1 whole fruit: 3.5 (17% B5 Rich Foods
1) Chicken Liver3 oz: 8.3 mg (83%
3) Salmon3 oz: 1.9 mg (20% DV)
4) Avocados1 fruit: 2 mg (20% DV)
7) Broccoli1 cup: 0.52 mg (5% DV)
9) Cauliflower1 cup: 0.71 mg (7% DV)
10) Yogurt1 cup: 1.45 mg (14% DV)
| Tuna | 4 oz | 147.4 | 25.03 | 156 | 19.1 | excellent |
| Chicken | 4 oz | 187.1 | 15.55 | 97 | 9.3 | excellent |
| Turkey | 4 oz | 166.7 | 13.32 | 83 | 9.0 | excellent |
| Parsley | 0.50 cup | 10.9 | 0.40 | 3 | 4.1 | good |
| Spinach | 1 cup | 41.4 | 0.88 | 6 | 2.4 | good |
| Broccoli | 1 cup | 54.6 | 0.86 | 5 | 1.8 | good |
| Salmon | 4 oz | 157.6 | 9.02 | 56 | 6.4 | very good |
| Cabbage | 1 cup | 43.5 | 0.57 | 4 | 1.5 | good |
| Tomatoes | 1 cup | 32.4 | 1.07 | 7 | 3.7 | very good |
High Folate Foods
It is important to keep in mind that folic acid was relatively non-existent in our diet until being first introduced in 1943. After it was shown to help prevent the risk of developing neural tube defects in infants, it became part of the mandatory food fortification list in 1998.
Until then, humans received their vitamin B9 naturally in the foods that they ate.
The highest folate foods include:
- Citrus fruits and juices
- Dark green leafy vegetables
- Liver
- Soaked Beans
- Poultry
- Sprouted ancient grains
Here is an excellent chart listing out some of the best high folate foods… except for number 4 (breakfast cereal), which actually contains folic acid:
Top 10 Folate Rich Foods
1) chickpeas)½ cup: over 100% DV)
2) Liver3 oz: 221 mcg (55% DV)
5) Spinach1 cup: 56 mcg (14% DV)
6) Asparagus½ cup: 134 mcg (33% DV)
7) Avocado½ cup: 61 mcg (15% DV)
8) Beets½ cup: 68 mcg (17% DV)
9) Black eyed peas½ cup: 112 mcg (28% DV)
10) Broccoli1 cup: 57 mcg (14% DV)
