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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. 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. Like other animal products, milk also is a good source of B12, supplying 46% of the DV per 1-cup (240-mL) serving ( 18).

Unsurprisingly, studies indicate that milk and other dairy products are generally people’s top source of riboflavin, followed by meat and grains ( 19, 20). Stores also sell many non-dairy yogurt alternatives, such as fermented soy, almond, or coconut yogurts. However, these products — unless fortified — generally aren’t good sources of riboflavin or B12 ( 45, 46). summary 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): Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3–4 teaspoons (5 g) of added sugars per 2/3-cup (96–163 g) serving, so enjoy them in moderation ( 41, 42, 43, 44). 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

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. If you're pregnant and have hepatitis B, you can also pass it onto your baby during pregnancy or birth. Higher risk areas Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate ( 5, 6, 7, 8, 9): 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):

Consuming adequate amounts of the eight B complex vitamins puts you on the path to a nutritious diet. 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). 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.The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer’s yeast, however, can taste bitter and may be better mixed into foods like smoothies, salad dressing, or soup. summary Sunflower seed butter, which is popular among people with nut allergies, provides some pantothenic acid as well ( 59). 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. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food ( 1). 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).