List of Foods Highest in Vitamin B

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Vitamin B foods provide adequate amounts of vitamin B needed for optimal health and general well-being. Above all B vitamins consist of eight water-soluble vitamins that are essential for various cellular processes. However, the body cannot store most of these vitamins, and hence they must be consumed regularly in our diet.

Since vitamin B is easily destroyed during food processing, you are at risk of developing vitamin B deficiency. Certainly symptoms of vitamin B deficiency include heart problems; digestive disorders; depression; and poor hair, skin, and nails. If you experience any of these symptoms, visit your doctor or get a Vitamin B Complex Profile done.

The Role of 8 Essential B Vitamins in Our Bodily Functions

Vitamin Function
B1 (Thiamine) Breaks down amino acids and sugars
B2 (Riboflavin) Repairs DNA and generates ATP (the body’s energy currency)
B3 (Niacin) Generates ATP
B5 (Pantothenic acid) Breaks down amino acids and sugars; synthesizes amino acids and fatty acids
B6 (Pyridoxine) Synthesizes amino acids
B7 (Biotin) Synthesizes fatty acids and breaks down sugars
B9 (Folic Acid) Produces red blood cells and synthesizes DNA
B12 (Hydroxocobalamin) Synthesizes and repairs DNA, synthesizes fatty acid

 

Here we have listed vitamin B foods that contain the highest amount of each of these B vitamins.

Vitamin B Foods: Best Foods for Each B Vitamins

1. Vitamin B1

Daily requirement: 1 – 1.3 mg 

Foods rich in thiamine include:

  • Whole grain or cereal grain
  • Asparagus
  • Kale
  • Liver
  • Eggs
  • Sunflower seeds
  • Pine nuts
  • Potatoes
  • Tuna
  • Pulses (chickpeas, lentils, beans)
  • Peas
  • Peanuts

2. Vitamin B2

Daily requirement: 1.2 – 1.5 mg 

Vitamin B foods rich in Riboflavin include:

  • Liver
  • Mushrooms
  • Almonds
  • Milk
  • Spinach
  • Eggs
  • Meat
  • Fish
  • Dairy products

3. Vitamin B3

Daily requirement: 13 – 17 mg 

Foods rich in B3 include:

  • Fish
  • Liver
  • Leafy vegetables
  • Avocados
  • Dates
  • Wholegrain cereals
  • Cashew nuts
  • Pulses
  • Meat
  • Eggs
  • Mushrooms
  • Peanuts
  • Wheat bran

4. Vitamin B5

Daily requirement: approx. 6 mg 

Vitamin B foods rich in B5 include:

  • Chickpeas
  • Eggs and milk
  • Organ meats and beef
  • Brown rice
  • Mushrooms
  • Oats

5. Vitamin B6

Daily requirement: 1.2 – 1.6 mg 

Vitamin B foods rich in pyridoxine include:

  • Corn
  • Banana
  • Chickpeas
  • Dairy products
  • Beef
  • Pork
  • Yeast
  • Fish
  • Green vegetables
  • Soy

6. Vitamin B7

Daily requirement: 30 – 60 μg 

Foods rich in B7 include:

  • Green leafy vegetables
  • Pulses
  • Egg yolks
  • Milk
  • Nuts

7. Vitamin B9

Daily requirement: approx. 0.4 mg 

Vitamin B foods rich in B9 include:

  • Leafy green vegetables
  • Liver
  • Egg
  • Citrus fruits
  • Lentils

8. Vitamin B12

Daily requirement: approx. 3 μg 

Vitamin B foods rich in B12 include: 

  • Fish
  • Meat
  • Poultry
  • Eggs

Take-Home Lesson

Eat a wide variety of wholesome vitamin B foods. In addition, the more you process or cook your food, the more nutrients are destroyed. However getting the right amount of vitamin B from natural foods and watch your body miraculously heal and repair itself.