15 Foods High in B Vitamins

Salmon

This nutritious fish is rich in several B vitamins. A 100-gram serving of cooked salmon contains ():

• Thiamine (B1) : 18% of the RDI
• Riboflavin (B2) : 29% of RDI
• Niacin (B3) : 50% of RDI
• Pantothenic acid (B5) : 19% of the RDI
• Pyridoxine (B6) : 47% of the RDI
• Cobalamin (B12) : 51% of RDA

In addition, salmon is a low-mercury fish that contains high amounts of omega-3 fatty acids, as well as protein and selenium ().

Summary:

Salmon contains high amounts of riboflavin, niacin, B6 and B12, and is also a good source of thiamine and pantothenic acid. Additionally, it contains virtually no mercury and is rich in omega-3 fats and protein.

Green leafy vegetables

Several green leafy vegetables contain high amounts of folate (B9). They are among the richest plant sources of folate (, , , , ):

• Spinach, raw : 41% of RDI per 85-gram serving
• Spinach, cooked : 31% of RDI per 85-gram serving
• Collard greens, cooked : 20% of the RDI per 85-gram serving
• Turnip tops, cooked : 25% of the RDI per 85-gram serving
• Lettuce, raw : 29% of the RDI per 85-gram serving

Notably, some folate is destroyed by heat during cooking, and some may be released into the water in which vegetables are cooked. To minimize folate loss during cooking, steam green leafy vegetables until they are soft and tender (,).

Summary:

Green leafy vegetables, especially spinach, kale, turnip tops and lettuce, are some of the best plant sources of folate. Eat them raw or steamed to retain most of the folate.

Spinach and other leafy greens

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Leafy greens—especially spinach, lettuce, collard greens, and turnip greens—are the richest plant source of folic acid (vitamin B9). For example, 85 g of raw spinach contains Spinach, raw over 40% of the daily requirement of this substance. In the same amount cooked (boiled or baked in a pie) - about 30%.

Liver and other by-products

Although organ meats are not particularly popular, they (especially liver) contain a huge amount of B vitamins. This applies to organ meats from a variety of animals and poultry, be it beef, pork, lamb or chicken (, , , ).

For example, a 100-gram serving of beef liver contains (,):

• Thiamine (B1) : 12% of the RDI
• Riboflavin (B2) : 201% of RDI
• Niacin (B3) : 87% of RDI
• Pantothenic Acid (B5) : 69% RDI
• Pyridoxine (B6) : 51% of the RDI
• Biotin (B7) : 138% of RDI
• Folate ( B9) : 65% of RDI
• Cobalamin (B12) : 1386% of RDI

If you are not used to the special taste and smell of liver or you simply do not like this product, try grinding it and mixing it with minced meat or adding various seasonings such as chili to it.

Summary:

Organ meats (especially liver) contain a huge amount of B vitamins. To make the liver more pleasant to smell and taste, chop it and add it to minced meat or use various seasonings.

Vitamin B6 (pyridoxine)

Pyridoxine is necessary for metabolic processes in the body. For example, without it the synthesis of more than 60 different enzymes is impossible. In addition, it is needed for the formation of prostaglandins - chemical compounds that regulate the activity of the heart.

Lack of pyridoxine causes drowsiness, irritability, polyneuritis, and anemia. The lack of this substance is especially dangerous for children, pregnant women, and those suffering from atherosclerosis and liver diseases.

Eggs

One large egg contains 33% of the RDA for biotin, distributed between the yolk and white. In fact, eggs are one of the best sources of biotin—only liver contains more (, ).

Eggs also contain lower amounts of other B vitamins. One large (50 grams) cooked egg contains (,):

• Riboflavin (B2) : 15% of RDI
• Pantothenic acid (B5) : 7% of the RDI
• Biotin (B7) : 33% of RDI
• Folate (B9) : 5% of RDI
• Cobalamin (B12) : 9% of the RDI

Keep in mind that raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption in the intestines if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces the risk of food poisoning (,).

If you don't eat eggs, meat or other animal products, you can meet your biotin needs by consuming foods such as vegetables, fruits, nuts, seeds and whole grains that contain small amounts of biotin (,).

Summary:

Eggs are the main source of biotin, second only to liver. One large cooked egg contains 1/3 of the RDA for biotin.

Pantothenic acid

It is quite difficult to say what exactly vitamin B5 is responsible for in the human body. Almost all metabolic processes occur with its participation, all tissues and systems depend on its normal supply. In addition, pantothenic acid is a kind of elixir of youth, which improves the condition of the skin and normalizes the functioning of the central nervous system. This is the only vitamin that can be absorbed through the skin, so it can be used to prepare various masks. You need to consume 10-12 mg per day. Vitamin B5 is found in buckwheat and oatmeal, yeast and nuts, and legumes. Liver and fish, greens and egg yolk, and many vegetables and fruits are also sources.

Milk

One cup (240 ml) of milk contains 26% of the RDA for riboflavin, as well as smaller amounts of other B vitamins ():

• Thiamine (B1) : 7% of the RDI
• Riboflavin (B2) : 26% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Cobalamin (B12) : 18% of the RDI

Research shows that milk and other dairy products tend to be the main source of riboflavin for people, followed by meat and grains (,).

For example, an observational study of more than 36,000 European adults found that dairy products provided 22-52% of the RDA for riboflavin ().

Like other animal products, milk is also a good source of B12, supplying 18% of the RDA per 1 cup (240 ml) ().

What's more, you absorb B12 best from milk and other dairy products, with absorption rates ranging from 51-79% ().

Summary:

Milk and other dairy products provide many people with about a third of their daily requirement of riboflavin, with just 1 cup (240 ml) consumed. Milk is also a good source of vitamin B12, which is also highly absorbable.

Vitamin B overdose

Since vitamin B is water-soluble, it does not tend to accumulate in the body when consumed with food. Its absorption occurs quickly, and the excess comes out with processed products. An increase in the norm can only be associated with additional injection or oral use. In such situations, an allergic reaction, fatty liver degeneration and general intoxication of the body may occur.

Beef

Eating beef can make a big contribution to your B vitamin intake.

An observational study of the dietary habits of about 2,000 people in Spain found that the main sources of thiamine, niacin and pyridoxine were meat and meat products ().

Here is the amount of B vitamins in a 100-gram serving of beef fillet ():

• Thiamine (B1) : 5% of the RDI
• Riboflavin (B2) : 8% of RDI
• Niacin (B3) : 39% of RDI
• Pantothenic acid (B5) : 6% of the RDI
• Pyridoxine (B6) : 31% of the RDI
• Cobalamin (B12) : 29% of the RDI

Summary:

Beef contains large amounts of vitamins B3, B6 and B12. A 100-gram serving of fillet contains about a third of the RDA for each of these vitamins, in addition to smaller amounts of other B vitamins.

Introduction

Vitamin B1 (aneurin, thiamine) is called anti-neurotic. It is part of enzymes that regulate carbohydrate and amino acid metabolism. Thiamine compounds promote the metabolism of nervous tissue.

Only thanks to this vitamin, glucose is absorbed by neurons. The only substance from which they draw energy.

A lack of vitamin makes a person irritable, forgetful and absent-minded. Children who don't get enough vitamin B1 fall behind in school. How much vitamin B1 is contained in what foods is necessary to know to prevent hypovitaminosis.

Oysters, clams and mussels

Oysters, clams and mussels are an incredible source of B12 and an excellent source of riboflavin. They also contain lower amounts of thiamine, niacin and folate.

A cooked 100 gram serving contains (, , ):

*Content of B vitamins in shellfish: Table

These shellfish also contain high amounts of protein and several minerals, including iron, zinc, selenium and manganese. They are also a good source of omega-3 fatty acids (, ,).

Summary:

Oysters, clams and mussels contain more than four times the RDA for vitamin B12 per serving. They are also rich in riboflavin and contain lower amounts of thiamine, niacin and folate.

Legumes

Legumes are an excellent source of folate. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid and B6 ().

Here's how much folate is contained in an 85-gram serving of various types of cooked legumes (, , , , , , , ):

• Black beans : 32% of RDI
• Chickpeas : 35% of RDI
• Edamame (immature soybeans) : 60% of RDI
• Green peas : 12% of RDI
• Red beans : 29% of RDI
• Lentils : 45% of RDI
• Pinto beans : 37% of RDI
• Roasted soybeans : 44% of RDI

Folate (or its synthetic form called folic acid) is important in reducing the risk of some birth defects. Note that the RDA values ​​above are based on the recommended daily intake of 400 mcg, but pregnant women need 600 mcg daily ().

Summary:

Most legumes, such as pinto beans, black beans and lentils, are rich in folate, a B vitamin that is important in reducing the risk of some birth defects.

Chicken and turkey

Turkey meat and chicken contain a lot of niacin and pyridoxine. White meat, such as breast, contains more of these two vitamins than dark meat (such as thigh) as shown in the table below.

A 100-gram serving of cooked, skinless chicken or turkey contains (, , , ):

*Content of B vitamins in chicken and turkey meat: Table

If you remove the fatty skin of poultry to cut calories, you shouldn't worry as most B vitamins are found in the meat, not the skin (, ).

Summary:

Chicken and turkey (especially white meat) are rich in vitamins B3 and B6. Poultry also provides lower amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are found in the meat, not the skin.

Fish

It is a product with a high content of vitamin B. The content of nutrients in the body of fish is unevenly distributed. Internal organs contain more than muscle mass. In this regard, it is worth paying special attention to liver, milk and caviar.

Among all types of fish, tuna, cod, mackerel, sardines, pink salmon, trout, salmon, burbot and chum salmon can be distinguished.

Heat treatment of fish practically does not destroy the vitamin and mineral composition; during cooking, most of the vitamins pass into the broth. You can include canned fish, such as cod liver, in your diet. With canned foods, you have to be careful when it comes to salt content.

It is enough to consume 100-150 grams of fish per day.

Fish contains the most vitamins B1, B4, B6 and B9.

Yogurt

Yogurt has high levels of riboflavin and B12. Although nutrient amounts vary by brand, a serving of yogurt contains the following amounts of B vitamins (, , , ) on average:

*Content of B vitamins in different types of yogurt: Table

Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3-4 teaspoons of added sugars per serving. Therefore, consume them in moderation (, ,).

You can also sometimes find many dairy yogurt alternatives in stores, such as yogurt made from fermented soy milk, almond milk, and coconut milk. However, these foods (unless fortified) are generally not good sources of riboflavin or B12 ().

Summary:

Yogurt is naturally rich in vitamins B2 and B12, but plant-based alternatives are not good sources of these vitamins unless further fortified. Limit your consumption of yogurt with sugar.

Vitamin B3 (niacin), PP

It dissolves very well in water and is most resistant to chemical attack. Nicotinic acid is essential for the synthesis of enzymes, absorption of nutrients, and synthesis of hormones. In addition, it is involved in correcting errors when copying genetic information. From the nervous system, nicotinic acid is necessary for the functioning of the brain and spinal cord.

If the content of vitamin B3 is insufficient, a person feels constant fatigue, his taste is distorted, his skin becomes thinner, and becomes dry. Disturbances in memory processes are also common. With liver diseases and increased blood pressure, a deficiency of nicotinic acid is also observed in the body.

The norm for this vitamin for an adult is 20 mg.

Nutritional and brewer's yeast

Nutritional yeast and brewer's yeast are inactive, meaning you cannot use them to make bread. Rather, people use them to improve the taste and nutritional properties of dishes.

These yeasts naturally contain B vitamins and are often fortified with them (especially nutritional yeast). If they have added nutrients, you will see them in the ingredient list on the label.

Here are the B vitamin contents of 2 tablespoons (16-30 grams) of these two types of yeast, although these values ​​vary by brand (,):

*Content of B vitamins in nutritional and brewer's yeast: Table

Vegetarians and vegans typically use nutritional yeast because it is fortified with B12, which is difficult to get if you don't eat animal products ().

The nutty and cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer's yeast, however, can be bitter and may be better suited for mixing into foods such as cocktails, salad dressings, or soups.

Summary:

Nutritional yeast and brewer's yeast contain large amounts of B vitamins, but a significant portion of these vitamins in nutritional yeast, including B12, are added. These products can be used to enhance the taste or add nutrients to other foods.

Vitamin B groups

There are many healthy foods that contain B vitamins. Each of them has a different effect on the body, performing a number of functions inherent to it. Symptoms of deficiency and excess vary depending on the type of substance. To avoid health problems, you need a proper balanced diet and a healthy lifestyle.

Vitamin B1 content

Thiamine is involved in the processing of fats, proteins and carbohydrates. It has a positive effect on the functioning of the brain, heart, digestive tract, and ensures energy metabolism. You need to know what the vitamin contains: buckwheat, oatmeal, green peas, cabbage, nuts, dried apricots, spinach, beans.

Where is more vitamin B2

B2 takes part in metabolic processes occurring in the body, improves skin condition and vision function (riboflavin is contained in the retina of the eye and protects it), has a positive effect on brain function, and strengthens the body’s immune system. Let's look at which foods contain a lot of riboflavin: dairy foods, eggs, cabbage, liver, cereals, fish, liver.

Vitamin B3

B3 is involved in the synthesis of fats and proteins, normalizes carbohydrate metabolism and cholesterol levels in the blood, releases energy, lowers blood pressure, improves skin condition, has a beneficial effect on the functioning of the central nervous system, etc. Where the vitamin is found: in the liver, kidneys, fish, nuts , eggs, milk, legumes, mushrooms, green peas.

What does vitamin B4 contain?

B4 lowers blood sugar levels, has a beneficial effect on a person’s emotional health, and helps normalize fat metabolism (weight loss). It participates in the development of human intelligence and regulates the functioning of the gastrointestinal tract. You should know what vitamins are found in: eggs, liver, milk, legumes, spinach.

What you need to know about vitamin B5

B5 takes part in tissue regeneration (has a healing effect), in metabolic processes, improves the functioning of the nervous system and intestines, and releases energy. It helps increase life expectancy. Vitamin B is found in chicken, liver, legumes, cereals, nuts (hazelnuts), and fish.

Vitamin B6 content in foods

B6 is involved in carbohydrate metabolism, red blood cell regeneration and hemoglobin synthesis. It has a beneficial effect on the immune and cardiovascular systems. It reduces muscle pain and prevents aging of the body. His merits are healthy hair, clean elastic skin and strong nails.

You need to remember which foods contain pyridoxine: nuts, potatoes, cabbage, spinach, cereals, legumes, dairy foods, liver, fish, strawberries, oranges.

Vitamin B7

B7 ensures healthy skin and hair, has a beneficial effect on nerve tissue and bone marrow, regulates blood sugar levels, is responsible for cell growth, is involved in the metabolism of fats, proteins and carbohydrates, and relieves muscle pain. Vitamin-rich foods: tomato, spinach, eggs, mushrooms, liver, kidneys, bananas, peas, cereals, fish, dairy.

What foods contain vitamin B8

B8 normalizes cholesterol levels in the blood, allows you to cope with excess weight, prevents atherosclerosis, and has a beneficial effect on brain activity. It participates in metabolic processes, helps lower blood pressure, and regulates the functioning of the gastrointestinal tract. Let's look at what foods contain inositol: cereals, beef heart, green peas, oranges.

Where is the most vitamin B9?

B9 is involved in cell growth and division, protein metabolism. Its functions include the transmission of hereditary information, the synthesis of leukocytes and red blood cells, ensuring proper functioning of the brain, protection against the development of cancer, and strengthening the immune system.

It is most important at the stage of intrauterine development of the child and during early childhood. Women after childbirth need to take folic acid to stabilize their emotional background. There is a lot of vitamin B in the following foods: honey, oranges, bananas, legumes, liver, herbs, tomatoes, nuts, eggs.

Sources of Vitamin B12

B12 has a beneficial effect on a person’s emotional state, participates in the formation of red blood cells and DNA, and helps reduce cholesterol levels. It takes part in metabolic processes, has the function of cell and tissue regeneration, prevents the development of anemia, improves appetite, memory, and concentration. The vitamin is found only in foods of animal origin: chicken, liver, eggs, seafood.

Pork

Like other meats, pork contains high levels of several B vitamins. It is especially high in thiamine, which is low in beef.

A 100-gram serving of pork tenderloin contains ():

• Thiamine (B1) : 69% of RDI
• Riboflavin (B2) : 24% of RDI
• Niacin (B3) : 24% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Pyridoxine (B6) : 27% of the RDI
• Cobalamin (B12) : 14% of the RDI

To keep pork healthy, choose pork tenderloin, which contains much less fat and calories than fatty meats ().

Summary:

Pork is especially rich in thiamine, riboflavin, niacin and B6. Pork tenderloin contains much less fat and calories than lard meat.

Enriched Cereals

Breakfast cereals often contain added vitamins, including B vitamins. Check the ingredients list for these ().

The B vitamins most commonly added to grains are thiamine, riboflavin, niacin, B6, folate, and B12. Here are the quantities present in several popular brands (, , ):

*Content of B vitamins in popular breakfast cereal brands: Table

Keep in mind that many fortified breakfast cereals contain large amounts of added sugars and refined grains. Choose a product that has less than 5 grams of sugar per serving and a whole grain, such as whole wheat or whole oats, listed as the first ingredient.

Summary:

Thiamine, riboflavin, niacin, folate, B6 and B12 are often added to breakfast cereals. Some contain up to 100% of the RDA for these vitamins. However, it is important to choose breakfast cereals made from whole grains with minimal added sugar.

Conditions under which vitamin B1 is absorbed

The vitamin is not affected by an acidic environment. Thermal cooking of foods leads to the loss of 25–30% of thiamine. Vitamin B1 is not resistant to alkaline environments.

Important! Bread to which soda or ammonium carbonate has been added no longer contains thiamine! Excessive consumption of this product harms the nervous system.

Factors leading to increased vitamin intake:

• Alcohol, coffee, black tea;
• Psycho-emotional and physical stress;
• Thermal damage to the skin;
• Pathological conditions of the liver;
• Hyperfunction of the thyroid gland;
• Fever;
• Pregnancy and breastfeeding;
• The period of rapid growth of the child;
• Consumption of hormonal contraceptives;
• Elderly age.

Trout

The meat of a freshwater fish called trout is rich in several B vitamins.

A cooked 100-gram serving of trout contains ():

• Thiamine (B1) : 28% of the RDI
• Riboflavin (B2) : 25% of the RDI
• Niacin (B3) : 29% of RDI
• Pantothenic acid (B5) : 22% of the RDI
• Pyridoxine (B6) : 12% of the RDI
• Cobalamin (B12) : 125% of RDA

In addition, trout is an excellent source of protein, rich in omega-3 fats and low in mercury (,).

Summary:

Trout contains a lot of thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains adequate amounts of protein and omega-3 fats.

TOP 5 products containing B1

1. Peas contain 27% proteins and essential amino acids, active anti-sclerotic substances. Protein molecules are built from its nitrogen compounds. Used to treat tumors and edema. The astringent effect of the product is used to eliminate inflammatory processes in the intestines. Peas can stop bleeding.

Peculiarity! You can get rid of flatulence after consuming this product:

• by soaking it before cooking;
• adding dill to the dish.

Peas

1. Pork . Lean meat is especially rich in vitamin B1. The product is a source of easily digestible iron. Contains phosphorus and potassium. When cooked, 10% of thiamine goes into the broth. And also a third part of extractives (purines that form uric acid).

Pork

1. Compound beans: 25% protein, 50% carbohydrates. The product is rich in copper, which is responsible for the immunobiological reactivity of the body involved in the synthesis of hemoglobin. Eating beans is recommended for pregnant women due to the beneficial effects of zinc on reproductive function. Bean and animal proteins are almost identical in composition. The product is useful for:
   inflammatory kidney diseases,
2. bladder diseases,
3. arthritis, gout.

Beans

1. Oats are rich in beneficial amino acids and vitamins. Helps cleanse the blood of cholesterol. Due to the high content of a unique set of microelements, it is used for the prevention and treatment of nervous exhaustion. An infusion of oatmeal relieves conditions caused by stomach diseases. Thanks to its enveloping properties.

Cereals

1. Buckwheat grains consist of 16% proteins, 30% carbohydrates, 3% fats. Used to treat conditions accompanied by hemorrhages. Buckwheat porridge is included in the menu of those suffering from obesity. Elderly people and those who have suffered serious illnesses.

Buckwheat

Sunflower seeds

Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word "pantos", meaning "everywhere", because it is found in most plant and animal foods, but usually only in small quantities ().

It is noteworthy that 28 grams of sunflower seeds contain 20% of the RDI for pantothenic acid. Sunflower seeds are also a good source of niacin, folate and B6 ().

Sunflower oil is an excellent source of pantothenic acid.

Here is a comparison of the content of B vitamins in sunflower seeds and sunflower oil (,):

*Content of B vitamins in sunflower seeds and sunflower oil: Table

Summary:

Sunflower seeds and sunflower oil are among the richest plant sources of pantothenic acid, while this B vitamin is found only in small amounts in other foods.

Summarize

• Consuming adequate amounts of eight B vitamins helps you improve the quality of your health.
• Some top sources of B vitamins include: meat, liver, seafood, poultry, eggs, dairy products, legumes, green leafy vegetables, seeds and fortified foods such as breakfast cereals and nutritional yeast.
• If you limit your intake of some of the food groups listed above due to allergies or diet, your risk of B vitamin deficiency may increase.
• By including some of these 15 foods rich in B vitamins in your diet, you can avoid deficiency and improve your diet.

Tags: B vitamins

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What does vitamin B deficiency lead to?

Lack of vitamin B has a negative impact on human health.

Consequences of deficiency:

• B1 – causes neurological disorders of the body;
• B2 – hair loss, skin problems, liver destruction, iron deficiency anemia;
• B3 – causes dermatological problems, contributes to the onset of vitamin deficiency, diarrhea appears in the gastrointestinal tract, sleep is disturbed, and general weakness of the body;
• B4 – bad cholesterol increases, depression sets in, and the level of brain activity decreases;
• B5 – a problem with acne appears;
• B6 – decreased hemoglobin levels, increased homocysteine ​​levels, liver dysfunction;
• B7 – the development of the nervous system is disrupted, hair loss occurs and the strength of nails decreases;
• B9 – decreased iron levels in the body;
• B12 – a decrease in iron in the blood, memory loss occurs, neurological problems appear, and cognitive function is impaired.

In addition to a poor diet, other factors lead to deficiency. These include abuse of alcohol and coffee drinks, improper storage of food, as well as a number of diseases of the gastrointestinal tract and endocrine system.