Spinach, collards, turnip greens, and romaine lettuce are folate-rich. Raw or slightly steamed to keep folate.
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.
1 cup of milk and other dairy products provides a third of your daily riboflavin (240 ml). Milk contains well-absorbed B12.
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.
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.
Pinto beans, black beans, and lentils are abundant in folate, a B vitamin that reduces birth abnormalities.
Non-dairy yoghurt substitutes aren't good sources of B2 and B12 unless fortified. Limit sugary yoghurt.
Cereals provide thiamine, riboflavin, niacin, folate, B6 and B12. Others have 100% RDI. Choose whole-grain, low-sugar cereals.