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:

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:

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:

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:

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:

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:

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.

8. Yogurt: Rich in good bacteria, one cup (245 grams) of low-fat, plain yogurt delivers 154 kcal and the following B vitamins:

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:

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