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 making the 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 of vitamin B-rich foods available to meet your daily body requirements. In this article, let’s discuss the benefits of vitamin B-rich foods and why they are important. Also, explore the comprehensive guide to the top 20 Vitamin B-rich sources.
Also read: Boost Your Well-being: List Of Top 20 Vitamin A Rich Foods
Top 20 Vitamin B Foods List
| 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 and 50% in B3 |
| 3. | Liver & other organ meat | 100 g | 201% RDI in vitamin B2, 138% RDI in vitamin B7 and 1,386% RDI in vitamin B12. |
| 4. | Eggs | 50 g | 15% RDI in B2 and 33% RDI in B7 |
| 5. | Milk | 250 ml | 1.3 mcg |
| 6. | Beef | 100 g | 39% RDI in B2 and 29% RDI in B12 |
| 7. | Oysters | 240 ml | 18% RDI for vitamin B2 and 26% RDI for vitamin B12 |
| 8. | Clams | 3.5-oz | 13% of the DV Thiamine (B1) |
| 9. | Mussels | 3.5-oz | 25% of the DV Thiamine (B1) |
| 10. | Legumes | 85 g | 32% RDI |
| 11. | Chicken and turkey | 100 g | 17% of the DV Riboflavin (B2) |
| 12. | Yogurt | 250 ml | 18% RDI for vitamin B2 and 26% RDI for vitamin B12 |
| 13. | Brewer’s yeast | 2-tbsp | 220% of the DV Thiamine (B1) |
| 14. | Pork | 100 g | 69% RDI in vitamin B1 |
| 15. | Fortified cereals (Wheaties) | 1 cup | 84% of the DV |
| 16. | Trout | 100 g | 28% RDI in vitamin B1 & 125% RDI in B12. |
| 17. | Sunflower seeds | 28 g | 40% of the DV for pantothenic acid |
| 18. | Sweet Potatoes | 173 g | 27% of vitamin B6 |
| 19. | Brussels Sprouts | 78 g | 12% of the DV folate |
| 20. | Avocado | 150 g | 30% of DV and 23% RDI of vitamin B6 |
Also read: Top 25 Vitamin D-Rich Foods Sources: The Ultimate Guide
Beef
Beef is one of the best sources of vitamin B, including thiamine, niacin, and pyridoxine. So, including beef cuts in your diet can be a healthier option.
Avocado
Avocado is a nutritious, creamy fruit that is also a good source of vitamin B6. Additionally, it is loaded with riboflavin(B2), niacin(B3), folate(B9), and pantothenic acid(B5).
Milk
Dairy products such as milk are fortified with several B vitamins, including riboflavin (B2) and vitamin B12. Milk is also known as a complete diet. However, it is the best source of B12.
Salmon
This small fish is a good source of fatty acids and omega-3 fatty acids. This fatty fish is not only a fantastic source of protein but also contains high levels of B vitamins, particularly B12 and B6. These vitamins are essential for brain health, nerve function, and energy metabolism.
Eggs
Eggs are the best source of protein and carbohydrates. They are also versatile and nutrient-dense food items that offer various vitamins B, including B2 (riboflavin), B5 (pantothenic acid), and B12.
Yoghurt
Including yoghurt or probiotic curd in your diet is beneficial for most people. It is also a good source of Vitamin B12 and riboflavin, which keeps the body’s blood and nerves healthy.
Sweet Potatoes
Sweet potatoes are packed with many nutrients, including niacin, thiamin, and B6. These vitamins help maintain healthy skin, hair, nerves, and muscles.
Sunflower seeds
It is one of the best plant-based seeds that can be consumed as a convenient and nutritious snack. Also, this tiny seed is known for its nutritional content, which includes vitamin B, folates, niacin, and B6. It is also a good source of pantothenic acid and one of the healthiest options among people with nut allergies.
Also read: Top 20 Vitamin C Rich Foods: A Comprehensive Guide
Benefits of Vitamin B Rich Foods
Here are some benefits of vitamin B-rich foods for maintaining health and overall well-being. There are 8 types of vitamins, and they collectively are called B complex vitamins.
| B-Complex Vitamins | Its Benefits |
|---|---|
| Thiamine (B1) | – Essential for energy metabolism, fats and proteins |
| – Supports nerve function | |
| -Required for proper heart functioning | |
| – Helps maintain a healthy nervous system | |
| Riboflavin (B2) | – Fights free radical |
| – Supports growth & development | |
| – Helps in red blood cell production | |
| Niacin (B3) | – Supports the nervous system |
| – Plays a role in energy metabolism | |
| – Improves your brain and skin | |
| Pantothenic Acid (B5) | – Breakdown of fats & carbohydrates for energy |
| – Manufactures of red blood cells | |
| – Production of sex and stress-related hormones | |
| Pyridoxine (B6) | – Proper function of fats, sugar & proteins |
| – Essential for the brain, nerve & skin development | |
| – Improves mood | |
| Biotin (B7) | – Important for healthy skin, hair, and nails |
| – Essential to keep the body’s blood and nerves healthy | |
| – Supports the nervous system | |
| Folate (B9) | – Crucial for DNA & RNA synthesis and repair |
| – Essential for red blood cell formation | |
| – Important during pregnancy for fetal development | |
| Cobalamin (B12) | – Essential to keep the body’s blood and nerves healthy |
| – Crucial for DNA synthesis | |
| – Prevent megaloblastic anemia |
Also read: Top 20 Vitamin B12 High-Rich Foods Sources: A Complete Guide
Final Words
To conclude, there are various options that can be included in your diet. Whether you’re a meat-eater, vegetarian, or vegan, no need to worry; we’ve listed several options here to suit your dietary preferences and lifestyle. However, incorporating vitamin B-rich foods can help ensure that you’re meeting your daily nutrient needs and promoting overall health and well-being.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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