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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 The infection usually only lasts for a few months, but some people can have hepatitis B long-term. How you can get hepatitis B

What’s more, vitamin B12 is well-absorbed from milk and other dairy products, with an absorption rate of 65% ( 21). summarySeveral leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate ( 5, 6, 7, 8, 9): you are travelling to a high-risk country – you may have to pay for a hepatitis B vaccine for travel Many foods are high in B vitamins, including certain types of meat, fish, and poultry, legumes, seeds, eggs, dairy products, and leafy greens. If you're travelling abroad, get advice from a travel clinic, GP, nurse or pharmacist before you go. Other ways to reduce your risk

Like other animal products, milk also is a good source of B12, supplying 46% of the DV per 1-cup (240-mL) serving ( 18). 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):Salmon is high in riboflavin, niacin, vitamin B6, and vitamin B12, as well as a good source of thiamine Additionally, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury ( 4, 56). summary 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

If you're pregnant and have hepatitis B, you can also pass it onto your baby during pregnancy or birth. Higher risk areas your job puts you at risk of infection – for example, you're a healthcare worker or work in a prison Notably, some folate is destroyed by heat during cooking, and some can transfer to the cooking water as well. To minimize folate loss during cooking, steam the greens until partway between tender and crisp ( 10, 11). summary

Folate — 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 Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds, and fortified foods, such as breakfast cereal and nutritional yeast. 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. 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. Bear in mind that raw egg whites contain avidin, a protein that binds with biotin and prevents its absorption in your gut if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces food safety risks ( 16).