Of the 13 essential vitamins needed by our bodies, 8 are from the B group. Why are they so important? B vitamins play a role not only in metabolism, but also in cell and DNA formation, including red blood cell formation, says Janice, registered dietitian and founder of Mindful Chow in California. Dr. Chow explains.
“Energy levels, brain function, immune function, vision, digestion, neurological function, hormone production, muscle tone, and cardiovascular health all require B vitamins,” says Aman, RD, MPH, RD, California. Deep Kalshi added. Here are some foods that contain B vitamins and recipes to help you incorporate them into your diet.
Daily Values (DV) of 8 B Vitamins
- B1, thiamin: 1.1 mg
- B2, riboflavin: 1.1 mg
- B3, niacin: 14 milligrams
- B5, pantothenic acid: 5 mg
- B6, pyridoxine: 1.3 mg
- B7, biotin: 30 micrograms
- B9, folic acid: 400 micrograms
- B12, cobalamin: 2.4 micrograms
(For most of these, DV increases if you are pregnant or breastfeeding.)
Foods rich in vitamin B
According to Chau and Kalsi, here is a list of the best sources of vitamin B foods to help you incorporate them into your diet:
salmon
Salmon is very rich in B vitamins. In addition to omega-3 fats, eating a 6-ounce fillet of salmon provides more than 200 percent of the DV of B12, about 100 percent of the DV of B3, 70 percent of the DV of B6, and 42 percent of the DV of B6 . 30 percent of DV in B5, B2, nearly 15 percent of DV in B1, and 2 percent of DV in B9.
firm tofu
Although not everyone drinks tea, Chou says tofu is a good source of plant-based B vitamins. One cup of raw firm tofu contains 36 percent of the DV of B1, about 20 percent of the DV of B2 and B9, and nearly 15 percent of the DV of B6.
Fortified versions of tofu are also available, which are a good source of vitamin B12 for vegetarians.
Greenpeace
If you consume half a cup of peas at lunch and another half cup at dinner, you get 35 percent of the DV for B1, 25 percent of the DV for B9, about 20 percent of the DV for B2, B6, and B12.
beef
Cooked beef is especially high in B12, providing about 4 micrograms (about 190 percent of the DV) in one 6-ounce serving. In addition, it accounts for approximately 75 percent of the DV of B2, 80 percent of the DV of B3, nearly 50 percent of the DV of B6, and 25 percent of the DV of B5.
avocado
If you’re looking for a creamy, flavorful side packed with B vitamins, look no further than guacamole. One raw avocado contains 30 percent of the DV of B6, approximately 20 percent of the DV of B2, B3, and B9, and approximately 10 percent of the DV of B1.
spinach
A rich source of folic acid, one cup of cooked spinach contains 262 micrograms of B9 (66 percent of the DV). A cup of this dark green leaf added to a curry or pasta sauce provides 15 percent of the DV for B6 and 10 percent of the DV for B1 and B2.
egg
Eggs are rich in vitamin B7, also known as biotin. A boiled egg contains 25 micrograms of B7 (103 percent of the DV), B12 and B2 contain 20 percent of the DV, and B5 contains 14 percent of the DV.
brown rice
In addition to extra fiber, brown rice is a healthy carbohydrate rich in B vitamins. One cup of cooked brown rice provides 16 to 33 percent of the DV of B1, B6, B3, and B5. Another great reason to start incorporating this grain as a staple in your cooking.
chicken
If you’re looking for a food that provides you with vitamin B6, chicken is a great choice. Six ounces of cooked chicken breast contains 1 milligram of B6 (48 percent of the DV), 16 milligrams of B3 (100 percent of the DV), more than 50 percent of the DV for B5, and more than 50 percent of the DV for B5. Contains approximately 30%. 15 percent of DV for B2, B1 and B12;
lentils (and other legumes)
One cup of cooked lentils provides 90 percent of the DV of B9 and is a delicious source of folate for pregnant women and those following a plant-based diet. Lentils also contain more than 10 percent of the DV of B1, B5, and B6, and more than 10 percent of the DV of B3 and B2. Other legumes such as edamame, pinto beans, and black beans are also good sources of his B9.
mushroom
Mushrooms are an easy source of vitamins B5, B3, and B2. One cup of cooked white mushrooms contains 54 percent of the DV of B3, 32 percent of the DV of B5, and 30 percent of the DV of B2. It also contains vitamin B7, or biotin, with 3 ounces of fresh button mushrooms providing about 9 micrograms.
asparagus
If you are planning to become pregnant and can tolerate asparagus, add it to your diet. One cup of cooked asparagus contains 67 percent of the DV of B9. Also, for B1, she will receive about 30 percent of the DV, for B2, about 20 percent of her DV, and for B3, he will receive more than 10 percent of the DV.
pork
Greg Dupree
If you eat pork, whip up some pork tenderloin for dinner. It’s an easy meal, and one 3-ounce serving of cooked pork tenderloin contains more than 70 percent of your daily recommended B1 intake.
milk
Irorirori/Getty Images
You can also take vitamins. One cup of whole milk contains 30 percent of your intake of B2. You’ll also get a bit of vitamin B1, which will also contribute to your total daily value.
greek yogurt
Victor Protasio
Greek yogurt is a powerful source of vitamin B12. It contains more than half of your vitamin intake, and about 40 percent of your vitamin B2 intake. Eat it for breakfast or make a delicious dip for your vegetables.
nutritional yeast
Nutritional yeast is a dairy-free condiment loved by many plant-based dieters because it tastes a lot like cheese. And it’s usually fortified with vitamin B12 as well. 5 grams of nutritional yeast contains 310 percent of your vitamin B12 intake.
How to incorporate vitamin B foods into your diet
B vitamins cannot be stored in the body for long periods of time and must be replenished regularly through diet. Fortunately, B vitamin foods often contain more than one B vitamin. For example, some vitamin B6 foods such as salmon, chicken, and brown rice are also good sources of other B vitamins. Unless you have digestive problems or dietary restrictions, Kalsi says, you’re likely to get enough of most B vitamins by eating a variety of foods each week.
The only time nutritionists and doctors are concerned about specific B vitamin levels is if you’re not consuming animal protein or if you’re planning a pregnancy. People who don’t eat meat typically need to look for fortified food options, such as fortified cereals and tofu, or may be advised to take supplements to achieve their vitamin B12 intake, Kalsi said. That’s what it means. If you are planning a pregnancy, your baby’s neural tube (later the spinal cord, vertebrae, brain, and skull) depends on this.