Shellfishes
Shellfish like oysters, clams, and mussels are exceptional sources of B12 and riboflavin. They also provide thiamine, niacin, and folate. A 3.5-oz serving of these shellfish can significantly boost your B vitamin intake, with clams offering an astounding 4,121% of the DV for B12. Additionally, these shellfish are rich in protein and minerals such as iron, zinc, selenium, and manganese, and they offer beneficial omega-3 fatty acids.
Including oysters, clams, and mussels in your diet not only enriches your nutrient intake but also adds variety to your meals.
Legumes
Legumes, including black beans, chickpeas, lentils, and peas, are particularly noted for their folate content, which is crucial for DNA synthesis and repair. For example, a half-cup serving of cooked lentils provides 45% of the DV for folate, making legumes a critical food group for anyone, especially pregnant women who need higher amounts of this vitamin. Legumes also supply thiamine, riboflavin, niacin, pantothenic acid, and B6, albeit in smaller quantities.
They are not only beneficial for their vitamin content but also for their fiber, protein, and mineral content, contributing to heart health and aiding in weight management. [5]
