10 Healthy Foods Rich in B Vitamins

There are eight types of B Vitamins, and these are the class of water-soluble vitamins which play an important role in cell metabolism. Collectively all eight B vitamins as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12) called B complex vitamins.

All of these vitamins have their unique function, and B Vitamin generally help the body to produce energy and make essential molecules in the cells. Apart from B12 Vitamin, our body can not store these vitamins for longer, so we have to fill up regularly through B vitamins rich foods.

Healthy Foods Rich in B Vitamins

Eggs for Biotin

Eggs are one of the rich sources of biotin, one large egg contains 33% of the Recommended Dietary Intake (RDI) between yolk and white. Eggs also contain other B Vitamin in the smaller amount such as 15% Riboflavin (B2), 7% of Pantothenic acid (B5), 5% of Folate (B9), 9% of the Cobalamin (B12). But, don’t eat raw egg white in excess as it contains avidin, a protein that holds with biotin and prevents the absorption in the gut if we consume a lot of egg white regularly.

Milk for Riboflavin (B2)

One cup of Milk (240 ml) provides 26% of Riboflavin (B2) with other B Vitamins as it contains 7% of RDI for Thiamine, 18% of the RDI for Cobalamin (B12),9% of the RDI for Pantothenic acid (B5).

Salmon for Pyridoxine (B6) and Cobalamin (B12)

Salmon is nutritious fish high in different B Vitamin as rich in riboflavin, Pyridoxine (B6) and Cobalamin (B12). A 100 gm of salmon serving contains 18% of Thiamine (B1), 50% of the Niacin (B3), 19% of the Pantothenic acid (B5), 51% of the Cobalamin (B12). Moreover, salmon fish is a rich source of Omega-3 fats, protein, and selenium.

Leafy Greens for Folate (B9)

Leafy greens like spinach, turnip greens, collards, romaine lettuce are the best vegetables which are stand out for their folate (B9) content. The folate content in these vegetables is 41% in 3 cups (85 grams) of raw spinach and 31% in cooked, 20% in 85 grams of collard greens, 25% of 85 grams of Turnip greens, 29% in 85 grams of romaine lettuce. It is recommended to eat these vegetable raw as some folate is destroyed by cooking.

Legumes for (B9) Vitamin

Legumes like black beans, chickpeas, edamame, green peas, kidney beans, lentils, pinto beans, roasted soy nuts also another rich source of folate. Folate content of a half cup (85-gram) cooked serving of some commonly eaten legumes are 32 percent of the RDI in black beans, 60 percent of the RDI in edamame, 12 percent of the RDI in green peas, 29 of the RDI percent in kidney beans, 35 of the RDI percent in chickpeas, 45 percent of the RDI in lentils, 37% of the RDI in pinto beans and 44 % of the RDI in roasted soy nuts.

Turkey and Chicken for Niacin (B3) and Pyrioxide (B6)

Chicken and turkey are high in Niacin (B3) and Pyrioxide (B6) especially the white meat portions. The content of these vitamins is more in white meat such as breast than the dark meat such as thigh. Lets, check out the content of B Vitamin in Chicken and Turkey

The RDI percentage of riboflavin B12 in chicken breast is 7 percent, and turkey breast is 8 percent and in dark meat of Chicken is 13 percent and dark meat of Turkey is 15 percent.
The RDI percentage of Niacin (B3) in chicken breast is 69 percent, and turkey breast is 37 percent and in dark meat of Chicken is 33 percent and dark meat of turkey is 17 percent.
The RDI percentage of Pantothenic acid (B5) in chicken breast is 10 percent, and turkey breast is 7 percent and in dark meat of Chicken is 12 percent and dark meat of turkey is 14 percent.
The RDI percentage of Pyridoxine (B6) in chicken breast is 30 percent, and turkey breast is 28 percent and in dark meat of Chicken is 18 percent and dark meat of Turkey is 19 percent.
The RDI percentage of Cobalamin (B12) in chicken breast is 6 percent, and turkey breast is 7 percent and in dark meat of Chicken is 5 percent and dark meat of turkey is 7 percent.

Yogurt for Riboflavin (B2) and Cobalamin (B12)

Yogurt is high in riboflavin (B2) and Cobalamin (B12) content. Though nutrition varies by brand and a serving of yogurt averages. There are also non-diary alternatives are available in the market as fermented soy, almonds, coconut yogurts and these are not the good source of vitamins.

Mussels, Oysters, and Clams for (B1), (B2), (B9) and (B12)

Mussels, Oysters, and Clams provide 4 times the RDI of Vitamin B12 in one serving, not only this they also contain B1, B3 and B9 Vitamin with protein, omega 3 fats and several minerals like iron, zinc, selenium, and manganese.
The percentage of RDI in oysters is 8% of Thiamine (B1), 26% of Riboflavin (B2), 18% of Niacin (B3), 4% of Folate (B9), 480% of Cobalamin (B12)
The percentage of RDI in Clams is 10% of Thiamine (B1), 25% of Riboflavin (B2), 17% of Niacin (B3), 7% of Folate (B9), 1,648% of Cobalamin (B12)
The percentage of RDI in Blue mussels is 20% of Thiamine (B1), 25% of Riboflavin (B2), 15% of Niacin (B3), 19% of Folate (B9), 400% of Cobalamin (B12)

 Sunflower Seeds for Pantothenic acid (B5)

Sunflower seeds are one of the best sources of pantothenic acid. 28 grams of sunflower seeds contains 20% of the RDI for pantothenic acid. Sunflower seeds are also a good source of niacin, folate and B6 Vitamin. Sunflower seed butter is also popular among people with nut allergies which is also an excellent source of pantothenic acid.

The B vitamin content in sunflower seeds and sunflowers butter are:
Niacin (B3) RDI percent in 28 grams of Sunflower seeds is 10%, pyrioxine (B6) – 11%, pantothenic acid (B5) – 20%, and Folate (B9) – 17%
Niacin (B3) RDI percent in 28 grams of Sunflower Butter is 8%, pyrioxine (B6) – 12%, pantothenic acid (B5) – 22%, and Folate (B9) – 18%

Pork (Full of B Vitamins)

Like other meats, pork is full of B Vitamins, especially thiamine, Riboflavin, Niacin, Pantothenic acid, Pyridoxine, Cobalamin. The content of these vitamins are 69% of the RDI in Thiamine (B1), 24% of the RDI in Riboflavin (B2), 24% of the RDI in Niacin (B3), 9% of the RDI in Pantothenic acid (B5), 27% of the RDI in Pyridoxine (B6), 14% of the RDI in Cobalamin (B12).

Having sufficient amounts of these eight B complex vitamins puts you on the path to a healthy diet otherwise you may face the deficiency of B Vitamin and the problems like Anaemia, mood swings, unsteadiness and poor muscle coordination, the risk of birth defect during pregnancy among women.

Eat Healthy, Stay Healthy.

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About Yamini Singh 101 Articles
Confident, Quirky and Bold. Yamini is a fashion and lifestyle blogger who loves to utilize her style to experiment on new things and push limits. She always had a flair for writing, loves to read blogs and apart from fashion, she gives genuine dating and relationship tips.

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