Foods Rich in Vitamin B Complex

Vitamin B complex contains eight water-soluble B vitamins. Together they form a compound which acts as an energy booster, converting food into energy. B vitamins are also essential for your nervous system, hormones, blood cells and proper development and growth.

The vitamin B complex contains thiamine (B1), riboflavin (B2), niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9) and Cobalamin (B12). Each of these vitamins plays its role in the proper functioning of our bodies.

Foods rich in vitamin B complex

• Dairy and Eggs

Boiled, poached, scrambled and fried eggs are a rich source of B vitamins. An egg contains all existent B vitamins, especially vitamin B6, niacin and biotin which are responsible for boosting immunity, regulating metabolism and cell growth.

Milk and milk products are rich in riboflavin (B2), thiamine (B1) and vitamin B12. Vitamins such as B9, B5, B6, and B3 are only present in traces.

• Fish

Fish do not form vitamin B12 in their bodies. Vitamin B12 is formed by the action of bacteria and then stored in the fish cells. Salmon, shellfish, mackerel and sardines are loaded with a high amount of B vitamins and other nutrients.

• Chicken

Chicken is packed with minerals, protein and B-complex vitamins. Roasted or cooked chicken breast is an excellent source of niacin (B3), vitamin B6 and pantothenic acid (B5), all very important for the effective metabolism in the body.

• Fortified Soy Milk

Soy milk is a good source of vitamin B12, for people who suffer from lactose intolerance or for vegans and vegetarians.  Soy milk is free of cholesterol, has no lactose and is low in saturated fats.

• Beans

No matter if they are black, red, kidney, black-eyed peas, chickpeas, cannellini beans, pinto or lima beans, they are all rich in B vitamins, which boost good cholesterol and reduce inflammation.

• Beef Liver

Beef liver contains a large amount of vitamin B-complex. A slice of 68 grams of beef liver has more than half of the necessary daily quantity of B9, B6, and B12.

• Nuts and Seeds

Pecans, pistachios, chestnuts, flaxseeds, sunflower seeds or hemp seeds, are good sources of B vitamins. Only 42 grams of nuts consumed every day are enough to reduce the risk of cardiovascular disorders.

• Bananas

Adults need 1.5 milligrams of vitamin B6 per day, and a banana can provide one-third of that amount. Vitamin B6 aids in the production of neurotransmitters which regulate mood and sleep. Bananas also contain B1, B2, B3, B9 and B7.

• Oats

Whole grains such as oatmeal are not a great breakfast option, but also a rich source of vitamin B complex. One cup of oatmeal offers 15% of the recommended daily amount of B1 vitamin, 3.2% of B3 vitamin and 3.5% of B9 vitamin.

• Spinach

Spinach is especially rich in folate (B9) which aids in the proper functioning of cells and the formation of tissues. Spinach also contains B2, B6, B7, calcium, iron, protein, potassium and magnesium.

These are only some of the fruits and vegetables that contain a high amount of vitamin B complex, which is so important for our health.