Vitamin B is a crucial group of nutrients that support energy production, brain function, and overall health. Here’s a comprehensive list of foods rich in various B vitamins.
Vitamin B1 (Thiamine)
- Whole Grains: Brown rice, barley, and oats
- Legumes: Lentils, black beans, and chickpeas
- Nuts and Seeds: Sunflower seeds, macadamia nuts, and flaxseeds
- Pork: Especially lean cuts
- Fortified Foods: Certain cereals and bread
Vitamin B2 (Riboflavin)
- Dairy Products: Milk, cheese, and yogurt
- Eggs: Particularly the whites
- Lean Meats: Beef liver, chicken, and turkey
- Green Leafy Vegetables: Spinach, kale, and broccoli
- Fortified Foods: Cereals and plant-based milk alternatives
Vitamin B3 (Niacin)
- Poultry: Chicken and turkey
- Fish: Tuna, salmon, and mackerel
- Lean Meats: Beef and pork
- Legumes: Peanuts and lentils
- Whole Grains: Brown rice and whole wheat products
Vitamin B5 (Pantothenic Acid)
- Chicken: Especially the liver
- Eggs: Whole eggs
- Avocados: A good plant-based source
- Mushrooms: Shiitake and button mushrooms
- Sweet Potatoes: Also a rich source
Vitamin B6 (Pyridoxine)
- Fish: Salmon, tuna, and halibut
- Poultry: Chicken and turkey
- Bananas: An easy snack rich in B6
- Potatoes: Especially the skins
- Fortified Cereals: Many breakfast cereals
Vitamin B7 (Biotin)
- Egg Yolks: A highly absorbable source
- Nuts and Seeds: Almonds and sunflower seeds
- Legumes: Peas and beans
- Whole Grains: Barley and oats
- Cauliflower: A good vegetable source
Vitamin B9 (Folate)
- Leafy Greens: Spinach, kale, and romaine lettuce
- Legumes: Lentils, chickpeas, and black beans
- Fortified Foods: Breakfast cereals and bread
- Citrus Fruits: Oranges and grapefruits
- Beets: A vegetable high in folate
Vitamin B12 (Cobalamin)
- Animal Liver and Kidneys: Particularly beef liver
- Fish: Salmon, trout, and sardines
- Meat: Beef, pork, and chicken
- Dairy Products: Milk, cheese, and yogurt
- Fortified Foods: Certain plant-based milks and cereals