When considering the foods that contain the most of certain B vitamins per gram, a few herbs make the list. Although herbs can provide some B vitamins, cooks use them in such small amounts that they don't contribute much toward meeting the daily value for these nutrients. You'll need to get most of your B vitamins from other foods.
Coriander Leaf Benefits
Coriander leaf, also called cilantro, is one of the foods with the highest amounts of thiamine, or vitamin B-1, per gram. But a typical serving of about a teaspoon only provides about 1 percent of the DV for thiamine. This herb may also bind with heavy metals, such as lead, and help remove them from your body, although research in this area is still in the preliminary stages, according to the Medical News Today website. Cilantro is commonly used in Mexican dishes, and goes well with fish, eggs, beans, cheese and salads. Try a trout or salmon dish seasoned with cilantro for a double dose of thiamine.
By weight, parsley is high in both riboflavin, or vitamin B-2, and folate, or vitamin B-9. But a teaspoon of dried parsley provides 1 percent of the DV for riboflavin, and a tablespoon of fresh parsley has only 2 percent of the DV for folate. Parsley goes particularly well with fish, eggs, cheese, tomatoes, peas, potatoes and carrots. Cheese, fish and eggs also tend to be high in riboflavin, and beans are good sources of folate. Pregnant women shouldn't use more parsley than what typically occurs in foods because it may bring on menstrual flow and cause a miscarriage in high amounts, according to Drugs.com. You may also want to avoid dishes that contain exceptionally high amounts of parsley, such as tabbouleh.
Dried sage is high in vitamin B-6 by weight, but a typical 1 teaspoon serving has just 1 percent of the DV for this vitamin. Sage in higher amounts may help safely lower blood sugar and cholesterol levels, according to a study published in "Complementary Therapies in Medicine" in October 2013. This herb goes well with carrots, peas and tomatoes and with protein sources like fish, pork and poultry, which are good sources of vitamin B-6 as well.
Adding basil to your food can help you get a bit more folate, or vitamin B-9, in your diet, with each teaspoon of dried basil providing 1 percent of the DV. This herb is a staple in Italian, Thai, Indonesian and Vietnamese dishes and goes well with green beans, peas, squash, tomatoes, eggs, cheese, fish and poultry.
- HealthAliciousNess.com: Top 10 Foods Highest in Thiamin (Vitamin B1)
- HealthAliciousNess.com: Top 10 Foods Highest in Vitamin B2 (Riboflavin)
- HealthAliciousNess.com: Top 10 Foods Highest in Vitamin B6
- HealthAliciousNess.com: Top 10 Foods Highest in Vitamin B9 (Folate)
- Drugs.com: Parsley
- Complementary Therapies in Medicine: Improved Glycemic Control and Lipid Profile in Hyperlipidemic Type 2 Diabetic Patients Consuming Salvia officinalis L. Leaf Extract
- Medical News Today: What Are the Health Benefits of Basil?
- Medical News Today: What Are the Health Benefits of Cilantro?
- Colorado State University Extension: Sodium and the Diet