This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
1. Salmon
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. Alternatively, a food that contains 10–19% of the RDI is considered a good source (2).
Using Vegetables As A Vitamin B Source
These health benefits translate to less heart disease, lower risk of birth defect, clearer brain function, and healthy skin. There are plenty of vegetarian ways to bring Vitamin B into your diet, such as with nuts and whole grains, but these are not as readily absorbed as the sources from animal products. Therefore, vegans and vegetarians should rely upon supplements and fortified foods like cereals to ensure adequate Vitamin B.
As a general rule, leafy greens, avocados, and starchy vegetables contain high levels of certain Vitamin B compounds.
Sources For Thiamin, Niacin, Folate And Riboflavin
Thiamin fuels your brain and helps energize the nervous system. This is an easy one to find in many vitamins high in Vitamin B such as:
Folate is essential for pregnant women and is often added to breads and cereals.
Veggies with high vitamin B riboflavins are:
Other Vegetable Sources of B Vitamins
The other forms of Vitamin B are essential in their own ways and can be found in at least trace amounts in many vegetables. For vegans, getting all forms of Vitamin B can be tough, but there is good news. Spirulina, blue-green algae, is available in supplement form and is packed with a variety of the Vitamin B-rich nutrients.
You can take a capsule, sprinkle it on food, and incorporate it a variety of ways to accomplish your Vitamin B goals. You may also be able to grow your own.