18 Vitamin B Rich Foods That You will Love
Deficiency of Vitamin B may lead to different diseases such as beriberi, neural birth defects, neuropathy, etc. Therefore, it is essential to include Vitamin B-rich Foods in our Diet.
Vitamin B is a water-soluble vitamin. It is a complex of different types that’s why it has been also said as Vitamin B complex.
Vitamin B complex promotes cellular health, growth of red blood cells, boosts energy levels improve eyesight, increases appetite, improves nerve functions so used in diabetic neuropathy helps in good digestion.
Types of Vitamin B
It
has different types
- Vitamin B 1 (Thiamine)
- Vitamin B 2 (Riboflavin)
- Vitamin B 5 (Niacin)
- Vitamin B 6 (Pantothenic Acid)
- Vitamin B 7 (Pyridoxine)
- Vitamin B 9 (Folic acid)
- Vitamin B 12 (Cobalamin)
These all types of Vitamin B form a complex and every Vitamin is playing a key role to make the human body healthy.
Some of
the functions of these Vitamins are given below:
Thiamine
(B1)
Thiamine is necessary for boosting the immune system, for a good digestive system, and for a healthy heart.
It also recovers diabetic pain because it uses carbohydrates properly in diabetic patients.
It also produces fatty acids and synthesizes certain hormones.
Riboflavin
(B2)
Riboflavin (Vitamin B2) is required for
healthy skin, brain functions, and the lining of the digestive tract.
It is
essential for energy production, breakdown of fats, drugs, and steroid hormones.
It converts tryptophan into niacin.
Niacin (B3)
Niacin is Vitamin B5 major role is that it
reduces the bad cholesterol (LDL) lower density lipoprotein and triglycerides
levels in the body and increases good cholesterol (HDL) high-density
lipoprotein level thus it is very effective for dyslipidemia.
It changes the energy in carbohydrates, fats, and proteins into a form that the body can use. It causes the expression of DNA in cells.
Our body converts Niacin into co-enzyme
nicotinamide adenine dinucleotide NAD. NAD is necessary for many enzymatic
reactions inside the body.
Pantothenic
Acid (B5)
Vitamin B 6 (Pantothenic acid) is commonly
found in plants and animals including meat, cereals, legumes, and grains.
It has
also, the same function to properly use carbohydrates, lipids, and proteins for
healthy skin. It is also involved in amino acid metabolism, brain development, and immune functions.
Pyridoxine
(B6)
Vitamin B 7 pyridoxine is important for
nerve function thus prevents neuropathy, it also prevents us from anemia.it is
also involved in the regulation of DNA.
Folate (B9)
Vitamin B9 Is the most common Vitamin B we see
in our daily life. It plays a key role in the formation of red blood cells thus
is prescribed by physicians during pregnancy to prevent anemia in pregnant
mothers.
It also helps in developing follicles to mature egg formation. It also
prevents spinal cord birth defects in pregnant ladies. Folate is very essential for DNA replication
and proper cell division.
Cobalamin
(B12)
Vitamin B 12 contains the mineral cobalt so
it is called cobalamin. It is important for red blood cell formation,
neurological functions, and DNA synthesis.
It plays a major role in maintaining
proper brain functions and keeps nerves healthy.
Daily Recommended amount of Each Vitamin B Complex
The daily values of each vitamin B according to FDA (Food and Drug Administration) authority is given below. We have to take it according to it.
|
Vitamin B
type |
RDA for
adults and child above age 4 |
For breast
feeding and pregnant women |
|
Thiamine B1 |
1.2 mg |
1.4 mg |
|
Riboflavin B2 |
1.3 mg |
1.6 mg |
|
Niacin B 3 |
16 mg |
18 mg or equivalent |
|
Pantothenic Acid B5 |
5 mg |
7 mg |
|
Pyridoxine B6 |
1.7 mg |
2 mg |
|
Biotin B7 |
30 mcg |
35 mcg |
|
Folate B9 |
400mcg |
600 mcg |
|
Vitamin B 12 |
2.4 mcg |
2.8 mcg |
|
|
|
|
Vitamin B is found in many varieties of foods
such as
- Whole grains which includes
brown rice, barley, and millet.
- Meat such as red meat, poultry
and fishes etc.
- Eggs and dairy products (Milk
and cheese)
- Legumes (Beans and lentils)
- Seeds and nuts (almonds and sunflower
seeds)
- Dark, leafy green vegetables
such as broccoli and spinach
- Citrus fruits, avocados and bananas etc.
Vitamin B Rich Foods Source
Here are some Vitamin B-rich foods that you can add to your diet.
Fishes are the important sources of omega 3 fatty acids along with it B complex vitamins are also present in it.
Salmon
fish is a very rich source of the B complex. A 100 gm of the cooked salmon fish
contains the following types of the vitamin B in the below-given amount
|
Vitamin B
type |
% Percent /
100 gm of RDI (recommended dietary intake ) |
|
Thiamine |
18 |
|
Riboflavin |
29 |
|
Niacin |
50 |
|
Pantothenic Acid |
19 |
|
Pyridoxine |
47 |
|
Cobalamin |
51 |
Green
Vegetables
Green leafy vegetables also contain vitamin
B
|
Types of
vegetables |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity
present in gm |
|
Raw spinach |
41 |
85 gm |
|
Cooked Spinach |
31 |
85 gm |
|
Collard greens cooked |
20 |
85 gm |
|
Green turnips cooked |
25 |
85 gm |
|
Raw lettuce |
29 |
85 gm |
Animal meat especially liver and kidneys
are a rich source of vitamin B 12.
|
Vitamin B
type |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity
present in gm |
|
Thiamine |
12 |
100gms |
|
Riboflavin |
201 |
100gms |
|
Niacin |
87 |
100gms |
|
Pantothenic Acid |
69 |
100gms |
|
Pyridoxine |
51 |
100gms |
|
Biotin |
138 |
100gms |
|
Folate |
65 |
100gms |
|
Cobalamin |
1386 |
100gms |
|
|
||
Eggs are also one of Vitamin B rich foods
Eggs are a rich source of proteins and amino
acids. Along with that, it is also a vitamin b rich foods. it contains a huge amount
of Biotin that’s why it keeps skin and hairs healthy.
|
Vitamin B
type |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity present
in gm |
|
Riboflavin |
15 |
50gms |
|
Pantothenic Acid |
7 |
50gms |
|
Biotin |
33 |
50gms |
|
Folate |
5 |
50gms |
|
Cobalamin |
9 |
50gms |
Milk and other dairy products are also
source of the vitamin B complex.
|
Vitamin B
type |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity
present in ml |
|
Thiamine |
7 |
240ml |
|
Riboflavin |
26 |
240ml |
|
Pantothenic acid |
9 |
240ml |
|
Cobalamin |
18 |
240ml |
Beef is a great source of vitamin B, B12,
B6, biotin, thiamine, riboflavin, niacin, folate and pantothenic acid.
|
Vitamin B
type |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity
present in gm(ounce ) |
|
Thiamine |
5 |
100gm (3.5 ounces) |
|
Riboflavin |
8 |
100gm (3.5 ounces) |
|
Niacin |
39 |
100gm (3.5 ounces) |
|
Pantothenic acid |
6 |
100gm (3.5 ounces) |
|
Pyridoxine |
31 |
100gm (3.5 ounces) |
|
Cobalamin |
29 |
100gm (3.5 ounces) |
Legumes are a great source of vitamin B9.
They also provide other B vitamins also such as thiamine, niacin, pantothenic
acid, and B6.
|
Types of
legumes |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity
present in gm(ounce ) |
|
Black beans |
32 |
½ cup 85 gm |
|
Chickpeas |
35 |
½ cup 85 gm |
|
Green soya beans |
60 |
½ cup 85 gm |
|
Green peas |
12 |
½ cup 85 gm |
|
Kidney beans |
29 |
½ cup 85 gm |
|
Lentils |
45 |
½ cup 85 gm |
|
Roasted |
44 |
½ cup 85 gm |
Oranges, lemons, and other citrus fruits are
also sources of B vitamins. The citrus fruits contain, folate, B 6, thiamine, niacin,
riboflavin, and pantothenic acid.
Bananas are the rich source of B6, folate, thiamine,
riboflavin and niacin. you need to add bananas to your diet.
A handful of almonds contain riboflavin, biotin,
thiamin, niacin, folate, and vitamin B6.
(Also read: Benefits of Cashew Nuts)
Cereals that are commonly used in breakfast is a great source of the vitamin B complex. Each type of B vitamin quantity is present on the label of each pack depending on the different brands.
Sunflower seeds are a good source of pantothenic acid. the oil which is extracted from the sunflowers is also beneficial for health that’s why now a day’s plant-based oil production has been increased.
It is the highest source of pantothenic acid. 28 gm of
sunflower seeds contain 20% RDI of pantothenic acid.
|
Types of
legumes |
% of vitamin
B RDI (recommended dietary intake ) |
Quantity
present in gm(ounce ) |
|
Niacin |
10 |
28 gm |
|
Pyridoxine |
11 |
28 gm |
|
Pantothenic Acid |
12 |
28 gm |
|
Folate |
17 |
28 gm |
|
|
|
|
Chicken
White meat such as chicken is also a source
of niacin and pyridoxine content.
|
Type Of B
vitamin |
Chicken
Breast |
Chicken dark
meat |
|
Riboflavin |
7 |
13 |
|
Niacin |
69 |
33 |
|
Pantothenic Acid |
10 |
12 |
|
Pyridoxine |
30 |
18 |
|
Cobalamin |
6 |
5 |
Sweet potatoes are a great source of B
vitamins including folates, thiamin, riboflavin, niacin, biotin, and vitamin B6.
Raw carrots contain riboflavin, thiamine,
riboflavin, niacin, folate, and vitamin B6.
Yogurt is a rich source of vitamin B12 and riboflavin. Plain yogurt contains 18% of RDI of riboflavin and 26% RDI of cobalamin.
Yeast also contains B vitamins if further
nutrients are added into it they became more beneficial
|
Type of B
vitamin |
% RDI |
|
Thiamine |
640 |
|
Riboflavin |
570 |
|
Niacin |
280 |
|
Pantothenic Acid |
10 |
|
Pyridoxine |
480 |
|
Folate |
60 |
|
Cobalamin |
130 |
Trout is a freshwater fish. it also
contains several B vitamins along with omega 3 and omega 6 fatty acids.
|
Type of B
vitamin |
% RDI |
Quantity
present in gm(ounce ) |
|
Thiamine |
28 |
3.5 Ounce 100gm |
|
Riboflavin |
25 |
3.5 Ounce 100gm |
|
Niacin |
29 |
3.5 Ounce 100gm |
|
Pantothenic Acid |
22 |
3.5 Ounce 100gm |
|
Pyridoxine |
12 |
3.5 Ounce 100gm |
|
Cobalamin |
125 |
3.5 Ounce 100gm |
These are the different foods that contain different types of vitamin B. If our body deficits any one of them then we can also take oral supplements of vitamin B on the prescription of a physician.
References for Vitamin B Rich Foods
- Schwedt TJ. Preventive Therapy of Migraine. Continuum (Minneap Minn). 2018 Aug;24(4, Headache):1052-1065. PMID: 30074549
- Talebian A, Soltani B, Banafshe HR, Moosavi GA, Talebian M, Soltani S. Prophylactic effect of riboflavin on pediatric migraine: a randomized, double-blind, placebo-controlled trial. Electron Physician. 2018 Feb 25;10(2):6279-6285. PMID: 29629048
- Geller M1, Mibielli MA1, Nunes CP, da Fonseca AS, Goldberg SW, Oliveira L. Comparison of the action of diclofenac alone versus diclofenac plus B vitamins on mobility in patients with low back pain. J Drug Assess. 2016 Mar 31;5(1):1-3. eCollection 2016. PMID: 27785373
- Hochman LG, Scher RK, Meyerson MS. Brittle nails: response to daily biotin supplementation. Cutis. 1993 Apr;51(4):303-5. PMID: 8477615
- Brescoll J, Daveluy S. A review of vitamin B12 in dermatology. Am J Clin Dermatol. 2015 Feb;16(1):27-33. PMID: 25559140
- Abderrahim Oulhaj, Fredrik Jernerén, Helga Refsum, David Smith, Celeste A. de Jager. Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016; 50(2): 547–557. PMID: 26757190
- Ehsan Ullah Syed, Mohammad Wasay, Safia Awan. Vitamin B12 Supplementation in Treating Major Depressive Disorder: A Randomized Controlled Trial. Open Neurol J. 2013; 7: 44–48. PMID: 24339839
- MedlinePlus Medical Encyclopedia: US National Library of Medicine; Thiamine
- National Institutes of Health; Office of Dietary Supplements. [Internet]. U.S. Department of Health & Human Services; Thiamin.
- National Institutes of Health; Office of Dietary Supplements. [Internet]. U.S. Department of Health & Human Services; Pantothenic Acid.
- MedlinePlus Medical Encyclopedia: US National Library of Medicine; Cyanocobalamin Injection
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