Which foods are substitute for B complex or vitamin B?!
Which foods are substitute for B complex or vitamin B?
Answers:
Today, unfortunately, it is harder than ever to find the B vitamins in packaged foods. After the new nutrition labeling went into effect a few years ago, it was no longer necessary to list the B vitamin content of foods, with the exception of those that are fortified, like cold cereals.
But it is usually not that difficult to get sufficient amounts of B6, B12 and folate from normal serving sizes of a combination of many foods. Good sources of folate include orange juice, black-eyed peas, asparagus, spinach, dried peas, beans and lentils, leafy greens, fish, broccoli, cantaloupe and chicken liver. Good sources of B6 are bananas, chicken, turkey, dried beans, whole grains, salmon, tuna, nuts and beef liver. B12, however, is found almost exclusively in animal products -- turkey, fish, red meat, eggs, milk -- but it is only needed in small quantities, 5 to 15 micrograms a day. There is also a small amount in wheat germ