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22 Healthy Foods High in B Vitamins
The B vitamin group, also known as the vitamin B complex, is crucial for metabolic functions.
A deficiency of these vitamins can lead to various health conditions. Fortunately, you can obtain them from various food sources. A diverse diet ensures sufficient B vitamin intake.
The B vitamin group, containing the following vitamins, is essential for metabolic functions:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid/folate)
- B12 (cobalamin)
These vitamins support metabolic functions such as:
- Energy generation
- Cell metabolism
- Red blood cell formation
- Healthy skin, hair, and mucus membranes
- Functioning of nerve cells
- Development of a healthy nervous system in the fetus
22 Food Sources of B Vitamins
Twenty-two healthy food sources of B vitamins include:
Non-vegetarian foods including poultry
1. Organ meats: Especially the liver, organ meats are nutrient-dense with B vitamins, iron, and protein. They should be consumed in moderation due to their high cholesterol content. One slice of beef liver (about 85 grams) provides 161 kcal and the following B vitamins:
Thiamin | 0.16 mg |
Riboflavin | 2.89 mg |
Niacin | 14.8 mg |
Vitamin B6 | 0.86 mg |
Folate | 213 µg |
Vitamin B12 | 59.5 µg |
2. Eggs: Eggs are nutrient-rich and provide various health benefits. One hard-boiled egg (50 grams) provides 77.5 kcal and the following B vitamins:
Thiamin | 0.03 mg |
Riboflavin | 0.26 mg |
Niacin | 0.03 mg |
Pantothenic acid | 0.7 mg |
Vitamin B6 | 0.06 mg |
Folate | 22 µg |
Vitamin B12 | 0.55 µg |
3. Chicken: Another source of B vitamins, chicken is protein-rich. A 272-gram portion of raw boneless chicken breast provides 326 kcal and the following B vitamins:
Thiamin | 0.26 mg |
Riboflavin | 0.48 mg |
Niacin | 26.1 mg |
Vitamin B6 | 2.21 mg |
Folate | 24.5 µg |
Vitamin B12 | 0.57 µg |
Pantothenic acid | 4.08 mg |
4. Turkey: Turkey is a healthy source of B vitamins, especially niacin, B6, and B12. A 100-gram serving of raw turkey breast provides 114 kcal and the following B vitamins:
Thiamin | 0.04 mg |
Riboflavin | 0.15 mg |
Niacin | 9.92 mg |
Vitamin B6 | 0.81 mg |
Folate | 7 µg |
Vitamin B12 | 0.63 µg |
Pantothenic acid | 0.77 mg |
5. Salmon: Besides being rich in omega-3 fatty acids and protein, salmon is a good source of B vitamins, especially niacin, folate, and vitamin B12. A three-ounce (85-gram) serving of raw salmon provides 177 kcal and the following B vitamins:
Thiamin | 0.18 mg |
Riboflavin | 0.13 mg |
Niacin | 7.37 mg |
Vitamin B6 | 0.54 mg |
Folate | 22.1 µg |
Vitamin B12 | 2.74 µg |
Pantothenic acid | 1.32 mg |
6. Trout: Like salmon, trout is rich in antioxidants, omega-3 fatty acids, B vitamins, and protein. One 79-gram fillet of raw trout provides 111 kcal and the following B vitamins:
Thiamin | 0.09 mg |
Riboflavin | 0.07 mg |
Niacin | 4.4 mg |
Vitamin B6 | 0.27 mg |
Folate | 8.69 µg |
Vitamin B12 | 3.4 µg |
Pantothenic acid | 1.32 mg |
Dairy
7. Milk: It is a good source of B vitamins, calcium, and protein. A cup of whole milk (about 250 mL) provides 146 kcal, almost half of your daily B12 needs.
Thiamin | 0.14 mg |
Riboflavin | 0.34 mg |
Niacin | 0.26 mg |
Vitamin B6 | 0.15 mg |
Folate | 0 |
Vitamin B12 | 1.32 µg |
8. Yogurt: Rich in good bacteria, one cup (245 grams) of low-fat, plain yogurt delivers 154 kcal and the following B vitamins:
Thiamin | 0.11 mg |
Riboflavin | 0.52 mg |
Niacin | 0.28 mg |
Vitamin B6 | 0.25 mg |
Folate | 27 µg |
Vitamin B12 | 1.37 µg |
Pantothenic acid | 1.45 mg |
Vegan foods
9. Leafy greens: Leafy greens such as spinach, Brussels sprouts, kale, mustard greens, collard greens, and turnip greens are rich in B vitamins, especially folate.
10. Whole grains: The outer fiber-rich layer of whole grains, called the bran, is a good source of B vitamins, minerals, and antioxidants. The U.S. dietary guidelines recommend consuming at least half of your grains as whole grains.
11. Fruits: Citrus fruits like oranges, mandarins, and clementines are excellent sources of most B vitamins (except B12). Moreover, fruits such as apples, bananas, and avocados are rich in B vitamins.
12. Nuts: Almonds, walnuts, pistachios, and peanuts are rich in B vitamins and healthy fats. One ounce (28.35 grams) of almonds provides 164 kcal and the following B vitamins:
Thiamin | 0.06 mg |
Riboflavin | 0.32 mg |
Niacin | 1.03 mg |
Vitamin B6 | 0.04 mg |
Folate | 12.5 µg |
Vitamin B12 | 0 |
Pantothenic acid | 0.13 mg |
13. Seeds: Antioxidant-rich seeds like chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds are packed with healthy fats and B vitamins. However, some individuals may be allergic to certain seeds, such as sunflower seeds.
Miscellaneous food sources include:
- Nutritional yeast
- Fortified foods like cereals and juices
- Soy milk
- Edamame
- Lentils
- Oysters
- Clams
- Mussels
- Mushrooms