22 Healthy Foods High in B Vitamins

22 Healthy Foods High in B Vitamins

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:

B vitamin
Quantity
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:

B vitamin
Quantity
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
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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:

B vitamin
Quantity
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:

B vitamin
Quantity
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:

B vitamin
Quantity
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:

B vitamin
Quantity
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.

B vitamin
Quantity
Thiamin 0.14 mg
Riboflavin 0.34 mg
Niacin 0.26 mg
Vitamin B6 0.15 mg
Folate 0
Vitamin B12 1.32 µg
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8. Yogurt: Rich in good bacteria, one cup (245 grams) of low-fat, plain yogurt delivers 154 kcal and the following B vitamins:

B vitamin
Quantity
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:

B vitamin
Quantity
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:

  1. Nutritional yeast
  2. Fortified foods like cereals and juices
  3. Soy milk
  4. Edamame
  5. Lentils
  6. Oysters
  7. Clams
  8. Mussels
  9. Mushrooms

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