Spinach, collards, turnip greens, and romaine lettuce are folate-rich. Raw or slightly steamed to keep folate.
Leafy Greens
Liver is abundant in B vitamins, especially. To make liver more palatable, mix it with other meats or season it heavily.
Liver & Other Organ Meats
One large egg's yolk and white contain 33% of the RDI for biotin. Only liver has more biotin than eggs. Eggs also include additional B vitamins.
Eggs
1 cup of milk and other dairy products provides a third of your daily riboflavin (240 ml). Milk contains well-absorbed B12.
Milk
Beef contains B3, B6, and B12. A 3.5-ounce (100-gram) meal provides a third of the RDI for these vitamins and additional B vitamins.
Beef
Oysters, clams, and mussels provide at least four times the RDI per serving. They're strong in riboflavin and include thiamine, niacin, and folate in lower amounts.
Oysters
Pinto beans, black beans, and lentils are abundant in folate, a B vitamin that reduces birth abnormalities.
Legumes
Non-dairy yoghurt substitutes aren't good sources of B2 and B12 unless fortified. Limit sugary yoghurt.
Yogurt
Cereals provide thiamine, riboflavin, niacin, folate, B6 and B12. Others have 100% RDI. Choose whole-grain, low-sugar cereals.