[ciupicri]

If you get rid of grains from where are you going to get the B vitamins? The grains have the advantage of having a lot of B vitamins while being ubiquitous.

P.S. I eat pork muscle, chicken breast, tuna, sardines, mackerel and eggs and while they are rich in vitamin B12 and some of the others, they don't seem to provide the full spectrum of B vitamins. On the other hand with grains you can't go wrong, you can be sure that you're going to get B1-B9 vitamins, especially if you eat a lot of bread like I used to.

[Evgeny]

Wikipedia suggests that B vitamins are particularly concentrated in meat such as turkey and tuna, in liver and meat products.

[ciupicri]

http://www.nal.usda.gov says that 70 grams (~ a can) of "Fish, tuna, light, canned in water, drained solids" has:

- 0.022 mg of Thiamin; RDA is 1.4 mg

- 0.052 mg of Riboflavin; RDA is 1.2 mg

- 9.296 mg of Niacin; RDA is 16 mg

- 0.150 mg of Pantothenic acid; RDA is 5 mg

- 0.245 mg of Vitamin B-6; RDA is 1.3 mg

- 2.09 mcg of Vitamin B-12; RDA is 2.4

So while tune does have enough of some B vitamins, it does not have enough of the others.

[robchez]

Meat. You would be surprised how nutritionally dense a good steak is!