Home Fitness guide 17 Foods High in Vitamin B Complex

17 Foods High in Vitamin B Complex


Although vitamins B6 and B12 act as the most popular members of the B vitamin family, eight in total play a vital role in your overall health. Specifically, these vitamins include:

  • Vitamin B1 or thiamine: develops healthy and functional cells.
  • Vitamin B2 or riboflavin: A key element in the production of energy.
  • Vitamin B3 or niacin: Helps convert nutrients into energy.
  • Vitamin B5 or pantothenic acid: assists enzymes as they build and break down fatty acids.
  • Vitamin B6 or pyridoxine: A coenzyme that supports immunity and maintains healthy brain function.
  • Vitamin B7 or Biotin: Helps in hair growth and healthy eyes, skin and nails.
  • Vitamin B9 or folate: Generates healthy red blood cells.
  • Vitamin B12, or cobalamin: Helps form healthy red blood cells and DNA and brain and nerve cells.

These eight essential vitamins should be included in a balanced diet.

What are the benefits of vitamin B?

1. Healthy skin, hair, nails and eyes

As we age, biotin helps regenerate cells. This regeneration renews the growth of skin, hair and nails. Biotin also helps adults avoid brittle nails that break or tear easily. Riboflavin, a key component in energy production, also improves vision and keeps skin healthy.

2. Quality immune system

For your immune system to do its job and fight infections, it needs oxygen. This comes from a steady supply of red blood cells. Vitamin B12 makes this possible, and without it you can put yourself at risk of illness and disease because your immune system is not equipped to fight effectively.

3. Energy

B vitamins trigger more energy than caffeine and help maintain healthy energy levels all the time. You also need it to support brain function and cellular metabolism. This helps you complete tasks, stay alert, and maintain appropriate physical activity as you age.

4. Healthy Digestion

Your digestive tract benefits from the way niacin and pantothenic acid produce needed gastric juices. In addition to secreting bile, this is how your body breaks down and digests fat. Biotin also plays a key role in the breakdown of carbohydrates and proteins.

17 Foods Rich in Vitamin B

1. Leafy green vegetables

Raw or cooked spinach is rich in vitamin B and is easy to add to many dishes, such as eggs, salads and smoothies. You can also use spinach as an accompaniment to meat, chicken or fish. Replace green cabbage and turnip greens with garlic and spices for added flavor.

2. Salmon

Salmon, at least twice a week, is an easy way to meet vitamin B needs. As an appetizer or adding salmon to eggs (as lox), bagels, salads or burgers, this versatile fish provides a delicious variety to your menu or diet.

Deep-Fried Salmon in Garlic Butter with Green Beans and Lemon

3 eggs

Eggs provide many necessary nutrients without containing extra calories. A single egg contains 13 essential vitamins and minerals, in addition to being an excellent source of protein. Some ways to keep it interesting include poached, scrambled, or devilish varieties. Omelets allow you to add fresh vegetables to your breakfast dish. Sinking eggs also contain a lot of iron.

4. Milk

Milk alone can be an excellent source of B vitamins. This includes whole or skim. If you’re vegan, you can substitute vitamin-enriched almond, coconut, oats, or soy to meet your daily needs. Milk-based foods also count. For example, add cheese, sour cream or cottage cheese as tasty, B-rich additions to any meal.

5. Liver

Organ meats aren’t for everyone, but those who love them can get a variety of B vitamins from these choices. Beef, lamb, chicken and pork organs are equally beneficial.

6. Shells

Add variety to your meals by choosing oysters, mussels or clams. These menu items are particularly rich in vitamin B12 and riboflavin.

7. Lean beef

Lean beef can easily add thiamin, riboflavin, niacin, vitamin B6, and vitamin B12 to your meals. Serve as an appetizer or added ingredient in tacos, burgers, chili or pasta dishes. The possibilities are limitless.

8. Beans and lentils

Three bowls of lentils of different colors

Legumes include beans or lentils and are also high in protein for people who don’t eat meat or fish. Add legumes to your soups, fry them for enchiladas, or store them whole and uncooked in salads or rice bowls.

9. Poultry

Turkey and chicken are good sources of important B vitamins. For double the amount, choose a light-meat turkey, but you’ll get nearly six times the B vitamin if you like dark meat.

10. Yogurt

Yogurt made from skim or whole milk is an excellent source of these vitamins. You can eat it plain with whole berries on the side or add yogurt for a creamier smoothie. Frozen yogurt is also a lower calorie alternative to ice cream for a tasty and beneficial treat.

11. Whole grains

Choose whole grains that have not been processed to benefit from essential nutrients and vitamins. For example, whole-grain pasta is increasingly available, or you can replace it with brown rice and barley.

12. Breakfast cereals

Breakfast cereals, especially those made with bran, are naturally rich in vitamins and fortified with a few extras. For example, if you use milk and dark berries, you’ll get almost everything you need for the day before it even begins.

13. Seeds

Hemp, flax, sesame and sunflower seeds provide healthy plant sources of pantothenic acid. Sprinkle them on salads, eat them plain with just a little salt, or spread butter made from these seeds on whole-grain bread.

14. Nuts

Peanuts, almonds and walnuts add biotin to your diet in a tasty way. Peanut or almond butter makes smoothies and celery delicious. Nuts mixed with apples or as a salad topping add biotin and protein.

15. Lawyers

A sliced ​​avocado and a whole avocado with a knife on a wooden cutting board

Avocados are packed with many nutrients, including vitamin B6 and folate. Add them to rice bowls, salads, tacos or toast.

16. Oatmeal

Oats offer a delicious, healthy option of whole grains and lots of B vitamins. Eat warmed oats with milk, honey and raisins. Or you can add oats to smoothies or cookies for an added benefit.

17. Nutritional yeast

Unenriched yeast already contains natural B vitamins, minus B12. If you buy fortified nutritional yeast, you can benefit from synthetic B vitamins, including B12. Vegans add it to dishes to replace cheese. It’s also a tasty way to flavor popcorn, casseroles and salads.

The essential

Getting enough B vitamins is important, especially if you’re over 65 or taking certain medications. Strict vegans and anyone recovering from bowel removal surgery should make sure they get enough vitamin B nutrients.

You may be at risk for vitamin B deficiency if you:

  • Feeling constantly tired
  • Experience blurry vision
  • Suffer from drastic mood swings
  • Become paler than usual
  • have sallow skin
  • Tingling sensation in the feet or hands

Don’t ignore these symptoms. Vitamin B deficiencies can lead to anemia or nerve damage, so be sure to see a doctor and add healthy foods rich in vitamin B to your diet right away.

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