The Best Food Sources For Vitamin B

A balanced diet can provide us with all the necessary nutrients our body needs to function properly. However, it is important to know what it is for some foods that contain significant amounts of vitamin B to avoid a deficiency. This is because they should be the basis of your daily diet.

You may have heard that vitamin B is very important for the human body. Do you actually know what the different vitamins that this group consists of are? Do you know what the best food sources for vitamin B are?

Read on here as we will tell you everything you need to know about vitamin B – both the vitamins included in this group and the best food sources.

Vitamin B

Vitamins are micronutrients of vital importance to the human body. This is because they contain certain properties that greatly enhance the functioning of the organs.

There are many types of vitamins out there, but today we will focus on those that are part of the B group. They are especially good for:

The cells function properly, which make up all the body’s systems and organs.
Create energy.
Assimilate the energy supplied by the carbohydrates, proteins and fats we eat.

Transporting essential nutrients.

When we talk about complex B, we are referring to a set of vitamins that work collectively. They include:

Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Biotin (B7, also known as vitamin H)
Folic acid (B9)
Cobalamin (B12)

What are the best food sources for vitamin B?

The aforementioned vitamins are found naturally in several foods. This means that you can get all the vitamins you need to function properly from your diet – as long as it is balanced.

However, you can also make use of vitamin pills as they can help you when you need more. Doctors recommend them primarily when they discover a deficiency or when a person needs to improve some of his organic functions.

Next, we will talk about each of the vitamins in the B group and their sources.

Thiamine or B1

Thiamine is a vitamin that helps regulate your appetite while supporting your metabolic functions.

You can find this vitamin in foods such as pork, ham, fortified cereals, green leafy vegetables, green peas, nuts and wheat grains.

Riboflavin or B2

Eggs are one of the primary sources of B vitamins – especially riboflavin.

Riboflavin contributes to healthy skin. Among other things, you can get it from dairy products such as milk, yogurt and cheese.

Dairy products are not the only source of riboflavin. You can also get it from vegetables such as spinach, asparagus and most vegetables with dark green leaves. You can also get it from chicken, fish, eggs and whole grain products.

Food sources of niacin or vitamin B3

Legumes and cereal products are plant sources of vitamin B3 or niacin.

Niacin is a B-complex vitamin that promotes the proper functioning of the nervous and circulatory system. Furthermore, it helps you feel energetic.

The best sources of niacin are chicken, salmon and tuna. You can also get it from legumes, whole grains, peanuts and pasta. These are actually excellent sources of this vitamin.

Pantothenic acid or B5

Pantothenic acid is of crucial importance for the proper development and action of enzymes.

The best sources of pantothenic acid are avocado and yogurt as well as lentils, peas and other legumes. You can also get small but sufficient amounts of pantothenic acid by consuming broccoli, mushrooms and sweet potatoes.

Food sources of vitamin B: Pyridoxine or vitamin B6

Bananas are an excellent source of vitamins and minerals. They contain a significant amount of vitamin B6.

The importance of B6 is due to its ability to help produce red blood cells. Therefore, it promotes a healthy circulatory system.

The best sources of this vitamin are poultry and shellfish. You can also get it from vegetables with green leaves, bananas, potatoes and whole grains.

Biotin or B7

Salmon is rich in biotin and other B vitamins.

Biotin has many benefits for the skin and it is especially good for promoting healthy hair and skin. It also helps enzymes get their energy from the nutrients in the diet.

You can find it primarily in egg yolk and liver, but also in pork, salmon and avocado. Likewise, the majority of fruits and vegetables as well as cheese and cereal products contain small amounts of biotin.

Folic acid or B9

Many of us know that folic acid is essential for the health of red cells and for improving the functions of the nervous system. Furthermore , it is essential for fetal development so pregnant women need to add it to their diet.

The best sources of this important vitamin are green leafy vegetables, but you can also get folic acid from whole grains.

Food sources of vitamin B: B12

Like its counterpart vitamin B6, B12 helps create red blood cells. It also improves the functions of the nervous system and fetal development.

This vitamin is almost exclusively present in foods of animal origin such as beef, pork, chicken, turkey, seafood.

However, there are many fortified non-animal products such as cereals and soy products that contain small amounts of vitamin B12.

However, people who eat a vegan diet are at risk of experiencing B12 deficiency due to their diet. That is why they have to take supplements that contain this vitamin.

A balanced diet with food sources of vitamin B.

After reading this information you should be familiar with the different types of food sources for vitamin B. You will also be aware of the wide range of products where you can find the vitamins you need.

Therefore, we recommend that you eat a balanced diet so that you can get all the B vitamins your body needs, as well as other vitamins and minerals that are essential for your body.