Milk
Milk is a primary source of riboflavin (B2) and provides 26% of the DV per cup. It also contains thiamine, pantothenic acid, and a significant amount of cobalamin (B12). Known for its role in bone health due to its calcium and vitamin D content, milk also contributes to your intake of B vitamins, supporting energy production and cell health. Drinking milk regularly can be an easy way to ensure you’re getting these essential nutrients.
Research indicates that milk and dairy products are significant sources of riboflavin in many people’s diets. Milk’s high B12 content is also notable, with a 1-cup serving covering 46% of the DV. B12 is vital for nerve function and the production of DNA and red blood cells. Milk’s B12 is also highly absorbable, making it an excellent choice for maintaining adequate levels of this vital vitamin. [4]
Liver
Liver and organ meats are treasure troves of B vitamins, particularly beef liver, which boasts a staggering 2,917% of the DV for vitamin B12 in just a 3.5-oz serving. These meats are also rich in thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, and folate. Although organ meats might not be everyone’s favorite due to their distinctive taste, they can be incorporated into diets in creative ways, such as mixing ground liver with other meats or adding it to flavorful dishes like chili.
The nutritional benefits of liver and organ meats extend beyond B vitamins; they are also high in protein, iron, and other minerals. Eating organ meats can support muscle function, improve energy levels, and help prevent anemia.
