The B vitamins comprise eight of the thirteen essential vitamins that our body need. Why do they matter so much? Red blood cell development and metabolism are both impacted by B vitamins, according to registered dietitian and owner of The Mindful Chow in California Janice Chow, RD. According to California registered dietitian Amandeep Kalsi, RD, MPH, “your energy levels, brain function, immune function, eyesight, digestion, nerve function, hormone production, muscle tone, and cardiovascular health all require vitamin B.”
The eight B vitamins have the following Daily Values (DV):
- B1, 1.1 milligrammes of thiamin
- B2, 1 milligramme of riboflavin
- B3, 14 milligrammes of niacin
- B5, 5 mg of pantothenic acid
- 1.3 mg of pyridoxine, or vitamin B6,
- B7, 30 mcg of biotin
- 400 ng of folic acid, or vitamin B9.
- Cobalamin (B12): 2.4 micrograms
Because your body cannot hold onto B vitamins for very long, you must constantly replenish them through your food. Fortunately, foods high in vitamin B frequently contain many B vitamins. For example, a number of foods high in vitamin B6, such as brown rice, salmon, and chicken, are also excellent providers of other B vitamins. According to Kalsi, if you don’t have a restrictive diet or digestive issue, you should be able to obtain adequate amounts of most B vitamins by consuming a variety of meals throughout the week.
According to Kalsi, people who don’t eat meat typically need to look for fortified food options, such as fortified cereal or tofu, to meet their DV of B12. They may also be recommended to take a supplement.
Here is a list of the top 10 foods that are high in vitamin B, as recommended by Chow and Kalsi, to assist you incorporate them into your diet.
The Greatest Foods for Vitamin B
Salmon
B vitamins are abundant in salmon. In addition to the omega-3 fats, a 6-ounce fillet of salmon gives you more than 200 percent of the daily value (DV) for B12, almost 100 percent for B3 and B6, 65 percent for B5 and B2, about 40 percent for B1, and 12 percent for B9.
Hard Tofu
According to Chow, tofu is a fantastic plant-based source of B vitamins, even though it’s not for everyone. Thirty-three percent of the Daily Value (DV) for B1, almost twenty percent for B2 and B9, and over fifteen percent for B6 are found in one cup of cooked, firm tofu.
Additionally, fortified tofu is readily available and is a fantastic vegetarian source of vitamin B12. More than 100% of the Daily Value (DV) for B12, 76% of the DV for B2, and 66% of the DV for B6 are present in fortified firm tofu.
Verdant Peas
Half a cup of peas at lunch and another half cup at dinner would provide you with 35 percent of the daily value (DV) for B1, 25 percent for B9, and about 20 percent for B2, B6, and B2.
Conflict
B12 content in cooked beef is particularly high; a six-ounce portion contains about 4 micrograms, or roughly 190 percent of the daily need. Other than that, it contains about half of the DV for B6 and B5, more than 100% of the DV for B2, and 60% of the DV for B3.
Avocado
Look no further than guacamole for a savoury, creamy side dish that’s loaded with B vitamins. More than 50% of the DV for B5, 40% of the DV for B9, 30% of the DV for B6, 20% of the DV for B2 and B3, and approximately 10% of the DV for B1 are found in one raw avocado.
Sprouts
One cup of cooked spinach provides 263 micrograms of B9, or 66% of the Daily Value, making it a strong source of folic acid. A cup of this leafy, dark green adds 33 percent of the Daily Value (DV) for B2, 26 percent for B6, and 14 percent for B1 when wilted into your spaghetti sauce or curry.
Eggs
Biotin, or vitamin B7, is abundant in eggs. Ten micrograms (or 10 percent of the DV) of B7, 20 percent of the DV for B12 and B2, and 14 percent of the DV for B5 are all present in one fried egg.
Grain Brown
Brown rice is a healthy carbohydrate that provides significant B vitamins in addition to the added fibre. Brown rice that has been cooked provides 15–17% of the Daily Value for vitamins B1, B6, B3, and B5. One more excellent reason to begin using this grain into your recipes.
hens
The finest item to eat if you’re looking for vitamin B6 is chicken. Cooked chicken breast contains 1.6 mg of B6 (92 percent of the Daily Value), 16 mg of B3 (100 percent of the DV), more than half of the DV for B5, almost 24 percent of the DV for B2, and 14 percent of the DV for B1 and B12. A 6-ounce serving of chicken breast has these nutrients.
Legumes (including Lentils)
Cooked lentils offer ninety percent of the daily value (DV) for B9, making them a delightful plant-based folate option for expectant mothers on a plant-based diet. Additionally, lentils have more than 20% of the DV for vitamins B1, B5, and B6, and more than 10% of the DV for vitamins B3 and B2. B9 can also be found in other legumes, such as black beans, pinto beans, and edamame (green soy beans).
fungi
A simple way to obtain vitamins B5, B3, and B2 is through mushrooms. Cooked white mushrooms provide 67% of the Daily Value (DV) for B5, 43% of the DV for B3, and 36% of the DV for B2. A cup of fresh button mushrooms contains 5.6 micrograms of biotin, often known as vitamin B7.
Asparagus
Put some asparagus on your meal if you plan to become pregnant and can handle it! One cup of cooked asparagus provides 67% of the Daily Value for B9. Additionally, you will receive more than 10% of the DV for B3, and almost 20% of the DV for B1 and B2.