Last updated on 25/06/2024
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Vitamin B-rich foods are essential for maintaining body functions, including energy production, cell health, and metabolism. These water-soluble vitamins play an important role in the creation of molecules in the cell. Our body requires Vitamin B-rich foods in adequate amounts to maintain overall well-being. Fortunately, there are several food sources available to meet your daily body requirements.
In this article, let’s discuss the benefits of vitamin B-rich foods and explore the top 20 Vitamin B-rich sources.
| S.no. | Food Source | Serving Size | Vitamin B Content |
|---|---|---|---|
| 1 | Salmon | 3 oz | 2.7 mcg |
| 2 | Leafy greens | 100 g | 18% RDI in B1, 29% in B2, 50% in B3 |
| 3 | Liver & organ meat | 100 g | 201% RDI in B2, 138% RDI in B7, 1386% RDI in B12 |
| 4 | Eggs | 50 g | 15% RDI in B2, 33% RDI in B7 |
| 5 | Milk | 250 ml | 1.3 mcg |
| 6 | Beef | 100 g | 39% RDI in B2, 29% RDI in B12 |
| 7 | Oysters | 240 ml | 18% RDI for B2, 26% RDI for B12 |
| 8 | Clams | 3.5 oz | 13% DV Thiamine (B1) |
| 9 | Mussels | 3.5 oz | 25% DV Thiamine (B1) |
| 10 | Legumes | 85 g | 32% RDI |
| 11 | Chicken and turkey | 100 g | 17% DV Riboflavin (B2) |
| 12 | Yogurt | 250 ml | 18% RDI for B2, 26% RDI for B12 |
| 13 | Brewer’s yeast | 2 tbsp | 220% DV Thiamine (B1) |
| 14 | Pork | 100 g | 69% RDI in B1 |
| 15 | Fortified cereals (Wheaties) | 1 cup | 84% DV |
| 16 | Trout | 100 g | 28% RDI in B1 & 125% RDI in B12 |
| 17 | Sunflower seeds | 28 g | 40% DV Pantothenic acid |
| 18 | Sweet Potatoes | 173 g | 27% Vitamin B6 |
| 19 | Brussels Sprouts | 78 g | 12% DV Folate |
| 20 | Avocado | 150 g | 30% DV & 23% RDI Vitamin B6 |
Beef is one of the best sources of vitamin B, including thiamine, niacin, and pyridoxine. Including beef cuts in your diet can be a healthier option.
Avocado is a nutritious fruit rich in vitamin B6, riboflavin (B2), niacin (B3), folate (B9), and pantothenic acid (B5).
Milk and dairy products are fortified with B vitamins such as riboflavin (B2) and B12, making them excellent sources of complete nutrition.
Salmon is rich in omega-3 fatty acids and B vitamins, especially B12 and B6—crucial for brain health, nerve function, and energy metabolism.
Eggs are nutrient-dense, providing protein and several B vitamins, including riboflavin (B2), pantothenic acid (B5), and B12.
Probiotic yoghurt is rich in vitamin B12 and riboflavin, supporting blood and nerve health.
Sweet potatoes contain niacin, thiamin, and B6—helping maintain healthy skin, hair, nerves, and muscles.
Sunflower seeds are loaded with folate, niacin, B6, and pantothenic acid—great for people with nut allergies and a powerful plant-based option.
| B-Complex Vitamin | Benefits |
|---|---|
| Thiamine (B1) | Energy metabolism, nerve function, heart health |
| Riboflavin (B2) | Fights free radicals, supports red blood cell production |
| Niacin (B3) | Supports nervous system, brain and skin health |
| Pantothenic Acid (B5) | Breaks down fats & carbs, produces hormones |
| Pyridoxine (B6) | Aids fat, sugar & protein metabolism, improves mood |
| Biotin (B7) | Promotes healthy hair, skin & nails |
| Folate (B9) | DNA synthesis, red blood cell formation, pregnancy health |
| Cobalamin (B12) | Nerve health, DNA synthesis, prevents anemia |
There’s a variety of options to include Vitamin B-rich foods in your diet—whether you’re vegetarian, vegan, or non-vegetarian. Incorporating these foods helps you meet your daily nutrient needs and promotes overall health and energy levels.
Disclaimer: The content in this article is for informational purposes only. It is not a substitute for medical advice. Always consult a qualified healthcare professional.
💡 Pro Tip:
Monitor your health with the BeatO Smart Glucometer Kit—affordable and easy to use.
👩⚕️ Author: Anuja Koul
A passionate writer and researcher specializing in healthcare and wellness content.
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