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The Complete Guide to Vitamin B-Rich Foods: Top 20 Picks

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Top Vitamin B Food Sources

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.

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Also read: Boost Your Well-being: List Of Top 20 Vitamin A Rich Foods

Top 20 Vitamin B Foods List SourceServing SizeVitamin B Content
1.Salmon3 oz2.7 mcg
2.Leafy greens100 g18% RDI in B1, 29% in B2 and 50% in B3
3.Liver & other organ meat100 g201% RDI in vitamin B2, 138% RDI in vitamin B7 and 1,386% RDI in vitamin B12.
4.Eggs50 g15% RDI in B2 and 33% RDI in B7
5.Milk250 ml1.3 mcg
6.Beef100 g39% RDI in B2 and 29% RDI in B12
7.Oysters240 ml18% RDI for vitamin B2 and 26% RDI for vitamin B12
8.Clams3.5-oz13% of the DV Thiamine (B1)
9.Mussels3.5-oz25% of the DV Thiamine (B1)
10.Legumes85 g32% RDI
11.Chicken and turkey100 g17% of the DV Riboflavin (B2)
12.Yogurt250 ml18% RDI for vitamin B2 and 26% RDI for vitamin B12
13.Brewer’s yeast2-tbsp220% of the DV Thiamine (B1)
14.Pork100 g69% RDI in vitamin B1
15.Fortified cereals (Wheaties)1 cup84% of the DV
16.Trout100 g28% RDI in vitamin B1 & 125% RDI in B12.
17.Sunflower seeds28 g40% of the DV for pantothenic acid
18.Sweet Potatoes173 g27% of vitamin B6
19.Brussels Sprouts78 g12% of the DV folate
20. Avocado150 g30% of DV and 23% RDI of vitamin B6

Also read: Top 25 Vitamin D-Rich Foods Sources: The Ultimate Guide

Vitamin B food sources


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 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).


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.


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 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.


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 VitaminsIts 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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Anuja Koul

Anuja Koul

A passionate, creative writer and researcher. I found that writing allowed me to express myself in ways that I couldn't have otherwise. I have tried my hands on different writing genres, but I ultimately discovered that healthcare and wellness are my areas of expertise.

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