Vitamin B Rich Foods

A balanced diet can provide us with all the nutrients our body needs. It is important to know which types of foods contain significant amounts of vitamin B to avoid a nutritional deficiency. These should be the basis of your daily diet.
Foods rich in vitamin B

You may have heard that vitamin B is very important for the human body. But do you know what are the different vitamins that make up this group? Do you know which are the healthiest foods rich in vitamin B?

Read on to find out everything you need to know about vitamin B – both the vitamins included in this group and the best food sources!

Vitamin B

Foods rich in vitamin B

The vitamins mentioned above occur naturally in different types of food. You can get all the vitamins you need to function properly through your diet – as long as it is balanced.

However, you can also resort to vitamin supplements, as they can help you when you need a boost. Doctors recommend them when they detect a deficiency or when a person needs to improve certain organic functions.

Next, we will talk about each of the B vitamins and their food sources.

Thiamine or vitamin B1

Eggs are foods rich in vitamin B
Eggs are one of the main sources of vitamin B (especially riboflavin).

Riboflavin gives you healthy skin. You can get it from dairy products, such as milk, yogurt and cheese, among others.

But dairy products are not the only source of riboflavin. You can also get it from certain vegetables, such as spinach, asparagus and most dark greens. You can also get it from chicken, fish, eggs and whole grains.

Niacin or B3

Bowls with various grains
Legumes and cereals are vegetable sources of vitamin B3 or niacin.

Niacin is a B-complex vitamin that supports the proper functioning of the nervous and cardiovascular systems. In addition, it will help you feel full of energy.

The best sources of niacin are chicken, salmon and tuna. You can also get it from legumes, whole grains, peanuts and whole grains. In fact, they are excellent sources of vitamins.

Pantothenic acid or vitamin B5

Pantothenic acid is vital for the proper functioning of enzymes.

The best sources of pantothenic acid are avocado and yogurt, as well as lentils, peas and other legumes. You can also get small but sufficient amounts of pantothenic acid by consuming broccoli, mushrooms and sweet potatoes.

Pyridoxine or B6

Bananas are foods rich in vitamin B
Bananas are excellent sources of vitamins and minerals; contain a significant amount of vitamin B6.

The importance of vitamin B6 is due to its ability to help produce red blood cells. Therefore, it helps us to have a healthy circulatory system.

The best sources of this vitamin are poultry and shellfish. You can also get it from green leafy vegetables, bananas, potatoes and whole grains.

Biotin or B7

Plate with cooked salmon
Salmon is rich in biotin and other B vitamins.

Biotin has many benefits for the skin and is especially good for the hair. It also helps us get energy from food.

You can find it in egg yolk and liver, but also in pork, salmon and avocado. Similarly, the vast majority of fruits and vegetables, as well as cheeses and cereals, contain small amounts of biotin.

Folic acid or B9

Many of us know that folic acid is vital for the health of red blood cells and for improving the functions of the nervous system. In addition, it is essential in embryonic development. Pregnant women should add folic acid to their diet.

The best sources of folic acid are green leafy vegetables. You can also get folic acid from whole grains.

Vitamin B12

Like its counterpart, vitamin B6, B12 helps create red blood cells. It also improves the functioning of the nervous system and embryonic development.

This vitamin is present almost exclusively in foods of animal origin, such as beef, pork, chicken, turkey, fish and shellfish. However, there are also many fortified non-animal products, such as cereals and soy derivatives, which contain small amounts of vitamin B12.

People on a vegan diet are at risk for B12 deficiency due to the nature of the diet. This is why you need to take dietary supplements that contain this vitamin.

A balanced diet contains foods rich in vitamin B

After reading this information, you should become familiar with the different types of foods that contain vitamin B. You also now know the wide range of products in which you can find the vitamins you need daily.

Therefore, we recommend that you adopt a balanced diet so that you can get the B vitamins that your body needs, as well as other vitamins and minerals essential for health.

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