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Here’s the amount of B vitamins in a 3.5-oz (100-g) cut of sirloin steak, which is about half the size of the smallest steak typically served in restaurants ( 22): Additionally, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury ( 4, 56). summary These shellfish are also high in protein and several minerals, including iron, zinc, selenium, and manganese. They’re a good source of omega-3 fats as well ( 23, 24, 25). summary Wondering what vitamins are most important during pregnancy? B complex, which contains the spectrum of B vitamins, will keep your body strong while… READ MORE

Bear in mind that raw egg whites contain avidin, a protein that binds with biotin and prevents its absorption in your gut if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces food safety risks ( 16).Nutritional yeast and brewer’s yeast are inactive, meaning you can’t use them to make bread. Rather, people use them to boost the flavor and nutrient profile of dishes. This all-around nutritious fish is high in several B vitamins. In fact, a 3.5-ounce (oz), or 100-gram (g), cooked serving of salmon contains ( 3): Like other animal products, milk also is a good source of B12, supplying 46% of the DV per 1-cup (240-mL) serving ( 18).

Here is the folate content of a 1/2-cup cooked serving of some commonly eaten legumes ( 26, 27, 28, 29, 30, 31, 32, 33):If you’re unaccustomed to liver’s strong flavor or view organ meats as unappetizing, try them ground and mixed with traditional cuts of ground meat. You can also try adding them to highly seasoned foods, such as chili. summary Hepatitis B is a liver infection that is spread through blood, semen and vaginal fluids. The chance of getting it in the UK is low. There's a vaccine if you're at high risk or travelling to a country where it's more common. Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10%–19% of the RDI is considered a good source ( 2). If you're pregnant and have hepatitis B, you can also pass it onto your baby during pregnancy or birth. Higher risk areas take painkillers like paracetamol and ibuprofen – ask your doctor for advice about how much paracetamol you should take as you may not be able to take a normal dose