Hopefully by the end of this article you’ll have no doubts about this subject.
1. Salmon
Eight B vitamins — collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1).
Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Here are 15 healthy foods high in one or more B vitamin.
Contents
E many different types of vitamin B.
Why You Need B Vitamins
Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
Brown rice
Barley
Millet
2.
Eggs
Eggs are a good source of B vitamins, especially pantothenic acid (B5) and Cyanocobalamin (B12). Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2. Legumes
Legumes are a food group that includes beans, lentils, and garbanzo beans.
In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol. They contain:
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Folate or “folic acid” (B9)
5. Avocados
Avocados contain almost 20 vitamins and minerals.
Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6. Meat, Poultry, Fish
Meat (pork, beef, etc. They also contain other important minerals such as potassium, chromium, iron, selenium, and zinc.
Eating liver can also provide vitamin A, riboflavin, copper, iron, and cholin.
Best Food Sources Of Vitamin B
National Institutes of Health