Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word “pantos,” meaning “everywhere,” because it’s found in most plant and animal foods, though usually only in small amounts ( 57). Legumes are most notable for their high folate content. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B6. 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 Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains. Select a product with less than 5 g of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient. summary These yeasts naturally contain B vitamins and are often fortified with them as well — particularly nutritional yeast. If nutrients are added, you’ll see them listed in the ingredients on the label.

Each cup, or 240 milliliters (mL), of milk provides 26% of the DV for riboflavin, as well as smaller amounts of other B vitamins, including ( 18): Babies born to mothers with hepatitis B are given additional vaccinations at birth, 4, weeks and 1 year, to reduce the risk of them getting the infection. In an observational study of eating habits in about 2,000 people in Spain, meat and meat products were the main sources of thiamine, niacin, and pyridoxine ( 19).

Additionally, salmon is a low mercury fish that is high in beneficial omega-3 fats, as well as protein and selenium ( 4). summary Like other animal products, milk also is a good source of B12, supplying 46% of the DV per 1-cup (240-mL) serving ( 18).

If you don’t eat eggs, meat, or other animals products, you can meet your biotin needs by consuming foods like vegetables, fruits, nuts, seeds, and whole grains, which all contain small amounts of biotin ( 16). summaryFolate — or its synthetic form folic acid — is important for reducing the risk of certain birth defects. Note that the DV percentages above are based on an RDI of 400 micrograms (mcg), but pregnant people need 600 mcg daily ( 34). summary If you're travelling abroad, get advice from a travel clinic, GP, nurse or pharmacist before you go. Other ways to reduce your risk If left untreated, chronic hepatitis B can cause liver damage ( cirrhosis) and increase your risk of getting liver cancer. One large egg contains 35% of the DV for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin — only liver contains more ( 16, 17).

If you're pregnant and have hepatitis B, you can also pass it onto your baby during pregnancy or birth. Higher risk areas 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): What’s more, vitamin B12 is well-absorbed from milk and other dairy products, with an absorption rate of 65% ( 21). summarySunflower seed butter, which is popular among people with nut allergies, provides some pantothenic acid as well ( 59). 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 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 If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase.

Vaccination is the best way to prevent hepatitis B. In the UK, the hepatitis B vaccine is given to babies as part of the 6-in-1 vaccine. If you skip fatty poultry skin to cut calories, don’t worry — most of the B vitamins are in the meat rather than the skin ( 39, 40). summary The infection usually only lasts for a few months, but some people can have hepatitis B long-term. How you can get hepatitis B Oysters, clams and mussels are a stellar source of B12 and an excellent source of riboflavin. They also supply smaller amounts of thiamine, niacin, and folate.Additionally, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury ( 4, 56). summary