In this article I will name you Foods rich in B vitamins , Important for proper metabolism, strengthen the immune system, promote the health of the nervous system and cardiovascular system and other functions.
B vitamins include riboflavin, niacin, thiamine, folic acid, vitamin B12, pantothenic acid, biotin and vitamin B6. These vitamins work individually and collectively in each cell to perform different functions such as helping your body release the energy it gets from proteins, fats and carbohydrates.
Certain foods are a source of only one of these vitamins, while others may contain several of the same. Fortunately, B vitamins are found in a wide range of foods; So, if you are leading a balanced balanced diet, which includes foods from all groups, you are very likely to get these vitamins.
Certain groups of people, such as Vegetarians Or high-performance athletes may have deficits of some of these vitamins.
Foods that contain vitamin B
1- Foods rich in vitamin B2 or riboflavin
The riboflavin Is an essential vitamin that is required for proper metabolism of energy and a wide range of cellular processes, as well as for Maintain healthy skin .
Milk and dairy products such as cheese and yogurt are very rich in vitamin B2. Spinach, asparagus, green leafy vegetables, eggs, fortified cereals, chicken and fish also provide a significant amount of vitamin B2 to the diet.
Women should have a daily intake of 1.1 mg of riboflavin, and men an intake of 1.3 mg.
Here are the main foods rich in vitamin B2 (riboflavin) so you can choose:
- Cheese - 1.38mg (81% DV) in 100g
- Almonds - 1.10mg (60% DV) 100g
- Yeast extract - 17.5 mg (1.029% DV) in 100 grams
- Liver (lamb) - 4.59mg (270% DV) in 100 grams
- Baker's yeast - 4.0 mg (235% DV) in 100 grams
- Dried herbs and spices (parsley) - 2.38mg (140% DV) in 100 grams
- Beef (lean, cooked) - 0.86mg (51% DV) in 100 grams
- Toasted soy beans (edamame) - 0.76mg (44% DV) in 100 grams
- Wheat bran - 0.58mg (34% DV) in 100 grams
- Blue fish (mackerel) - 0.58mg (34% DV) in 100 grams cooked
- Fortified cereals - 7.29mg (429% DV) in 100 grams
- Fortified energy bars - 3.85mg (226% DV) in 100 grams
- Spirulina (dried seaweed) - 3.67mg (216% DV) in 100 grams
- Maple syrup - 1.27mg (75% DV) in 100 grams
2- Foods rich in biotin or vitamin B7
The Biotin Is a nutrient that is needed for healthy metabolism. Here are the main foods rich in biotin or vitamin B7 so you can choose:
- 88% DRI / DV Peanuts
- Almonds 49% DRI / DV
- 29% DRI / DV potato
- Eggs 27% DRI / DV
- Onions 27% DRI / DV
- Oats 26% DRI / DV
- Tomatoes 24% DRI / DV
- Carrots 20% DRI / DV
- 19% DRI / DV Nuts
- Salmon 15% DRI / DV
3- Foods rich in pyridoxine or vitamin B6
Your daily diet should include 1.3 mg of vitamin B6. The Pyridoxine Or vitamin B6 is a water-soluble vitamin that is necessary for the health of the immune system, the nervous system , Proper maintenance of the metabolism of red blood cells, and other bodily functions.
Helps maintain acid base balance and stabilize sodium and potassium concentrations. The amount of these nutrients both inside and outside the cells is what determines the amount of water in the different compartments.
Here are the main foods rich in vitamin B6 pyridoxine:
- Sunflower seeds 1.35mg (67% DV) in 100g
- Pistachios - 1.12mg (56% DV) in 100g
- Fish (tuna, cooked) - 1.04mg (52% DV) in 100 g
- Turkey and cooked chicken - 0.81mg (40% DV) in 100 g
- Rice bran - 4.07mg (204% CDR) in 100 grams
- Dried herbs and spices - 2.69mg (135% DV) in 100 grams
- Baker's yeast - 1.50mg (75% DV) in 100 grams
- Wheat germ - 1.30mg (65% DV) in 100 grams
- Garlic - 1.24mg (62% DV) in 100 grams
- Liver (cooked) - 1.03mg (51% DV) in 100 grams
- Fortified cereals - 12 mg (600% DV) in 100 grams
- Pheasant (cooked) - 0.75 mg (38% CDR) in 100 grams
- Shiitake - 0.97mg (48% DV) in 100 grams
- Lean beef (rib, cooked) - 0.68mg (34% DV) in 100g
- Lean pork (loin, cooked) - 0.79mg (39% DV) in 100g
4- Foods rich in vitamin B3 (niacin)
The Vitamin B3 Or niacin promotes the health of the nervous system and cardiovascular system. It also helps you in energy production. Women need 14 mg of niacin, while men need 16 mg.
It is a vitamin that helps to regulate the metabolism of fats, maintain stable levels of sugar and cholesterol in the blood.
Here are the main foods rich in vitamin B3 (niacin):
- Fish - 22.1mg (110% DV) in 100 g
- Turkey and chicken (cooked breast) - 14.8mg (74% DV) in 100 g
- Liver (cooked) - 16.7mg (83% DV) in 100g
- Roasted peanuts - 13.8 mg (69% DV) in 100 g
- Yeast Extract - 127.5mg (638% DV) in 100 grams
- Bran - 34.0mg (170% DV) in 100 grams
- Beef (cooked) - 12.6mg (63% DV) in 100 grams
- Baker's yeast - 40.2mg (201% DV) in 100 grams
- Instant coffee - 28.2mg (141% DV) in 100 grams
- Canned anchovies - 19.9mg (100% DV) in 100 grams
- Shiitake mushrooms (dried) - 14.1mg (71% DV) in 100 grams
- Fortified cereals - 90.6mg (453% DV) in 100 grams
5- Foods rich in pantothenic acid (vitamin B5)
He pantothenic acid Or vitamin B5 is an essential vitamin that is needed for enzymatic function, cellular processes and optimal metabolism of fat.
It is useful in the treatment of acne, to reduce stress , Promote weight loss and alleviate Headaches . Women and men need to consume 5 mg a day.
These are the main foods rich in pantothenic acid (vitamin B5):
- Fortified cereals - 34.5mg (345% of daily value) per 100 grams
- Liver - 3.54mg (35% of daily value) per 100 grams
- Caviar - 3.50mg (35% of daily value) per 100 grams
- Mushrooms (shiitake, cooked) - 3.59mg (36% of the daily value) per 100 grams
- Yeast extract - 4.60mg (46% of daily value) per 100 grams
- Sunflower Seeds - 7.06mg (71% of the daily value) per 100 grams
- Bran (rice) - 7.39mg (74% of the daily value) per 100 grams
- Liver (chicken, cooked) - 8.32mg (83% of the daily value) per 100 grams
- Baker's yeast - 13.5 mg (135% of daily value) per 100 grams
- Cheese - 3.35mg (34% of daily value) of pantothenic acid in 100g
- Blue fish (trout, cooked) - 2.24mg (22% of daily value) per 100g
- Avocados - 1.46mg (15% of daily value) per 100g
- Eggs - 1.53mg (15% of daily value) per 100g
- Lean pork (loin, cooked) - 1.65mg (17% of daily value) per 100g
- Beef (cooked) - 1.61mg (16% of daily value) per 100g
- Chicken and turkey (thigh, cooked) - 1.32mg (13% of daily value) per 100g
6- Foods rich in vitamin B9 (folic acid)
It is advisable to consume 400 micrograms of Vitamin B9 daily. This will help promote the health of red blood cells and the function of the nervous system.
Folic acid or vitamin B9 is required for many body functions such as DNA synthesis and repair, cell growth and division.
Here are the main foods rich in folic acid or vitamin B9:
- Yeast extract contains 3786μg (947% DV) per 100 grams
- Baker's yeast - 2340μg (585% DV) per 100 grams
- Fortified cereals - 1379μg (345% DV) per 100 grams
- Liver (chicken) - 578μg (145% DV) every 100 grams
- Dried herbs and spices - 310μg (78% DV) per 100 grams
- Wheat germ - 281μg (70% DV) per 100 grams
- Sunflower seeds - 238μg (60% DV) per 100 grams
- Soy beans (edamame) - 205μg (51% DV) per 100 grams
- Parsley (fresh) - 152μg (38% DV) per 100 grams
- Peanuts - 145μg (36% DV) per 100 grams
- Fortified energy bars - 905μg (226% VD) per 100 grams
- Mushrooms shiitake (dried) - 163μg (41% DV) every 100 grams serving
- Soya bean shoots - 172μg (43% DV) per 100 grams serving
- Bread (wheat) - 85μg (21% DV) in 100 g
- Oranges - 39μg (10% DV) in 100g
- Lettuce - 136 μg (34% DV) in 100 g
- Asparagus (cooked) - 149μg (37% DV) in 100 g
- Lentils (Cooked) - 181 μg (45% DV) in 100 g
- Spinach - 194μg (49% DV) in 100g
7- Foods rich in vitamin B12 (cobalamin)
Foods of animal origin are the only ones that provide b12 vitamin , But many products such as soy derivatives and fortified cereals contain vitamin B12, so this vitamin can easily be obtained through diet.
Here are the main foods rich in vitamin B12 (cobalamin) so you can choose:
- Clams (cooked) - 98.9μg (1648% DV) in 100 grams
- Liver (cow) - 83.1μg (1,386% DV) in 100 grams
- Fish (mackerel) - 19.0μg (317% CDR) in 100 grams
- Crustaceans (crab) - 11.5μg (192% CDR) in 100 grams
- Tofu - 2.4μg (40% DV) in 100 grams
- Fortified cereals - 20.0μg (333% DV) in 100 grams
- Red (cow) meat - 6.0μg (100% DV) in 100 grams
- Skim milk - 0.5μg (8% DV) in 100 grams
- Cheese (Swiss) - 3.3μg (56% DV) in 100 grams
- Eggs (chicken) - 2.0μg (33% DV) in 100 grams
- Caviar - 20.0μg (333% CDR) in 100 grams
- Octopus - 36μg (600% CDR) in 100 grams cooked
- Fish (tuna) - 10.9μg (181% CDR) in 100 grams cooked
- Lean Beef - 8.2μg (136% CDR) in 100 grams cooked
- Lobster - 4.0μg (67% DV) in 100 grams cooked
- Lamb - 3.7μg (62% DV) in 100 grams cooked
- Fortified energy bars 12.24μg (204% DV) in 100 grams
8- Foods rich in vitamin B1 (thiamine)
The body depends on the Vitamin B1 (Thiamine) to regulate appetite and support metabolism. Men and women need 1.2 and 1.1 mg daily, respectively. Here are the main foods rich in vitamin B1:
- Pork (lean) - 1.12mg (74% DV) of thiamine in 100 grams
- Fish (trout) - 0.43mg (28% DV) of thiamine in 100 g
- Dried fruit (macadamia nuts) - 0.71mg (47% DV) of thiamine in 100 grams
- Seeds (sunflower) - 1.48mg (99% DV) of thiamine in 100 grams
- Bread (wheat) - 0.47 mg (31% CDR) of thiamine in 100 grams.
- Green peas - 0.28 mg (19% DV) of thiamine in 100 grams.
Pumpkin - 0.17mg (11% DV) of thiamine in 100 grams. - Asparagus (cooked) - 0.16mg (11% DV) of thiamine in 100 grams
- Toasted dry soybeans - 0.43mg (28% DV) of thiamine in 100 grams
Beans - Thiamine 0.24 mg (16% CDR) in 100 grams - Yeast extract - 23.38mg (1.558% DV) of thiamine in 100 grams
- Baker's yeast - 99 mg (733% DV) of thiamine in 100 grams
- Fortified cereals (wheat flakes) - 5.20 mg (347% of the daily value of thiamine) in 100 grams
- Bran (rice) - 2.75mg (184% DV) of thiamine in 100 grams
- Wheat germ - 1.88mg (125% DV) of thiamine in 100 grams
- Sesame seeds - 1.21mg (80% DV) of thiamine in 100 grams
- Spices (leaves coriander ) - 1.25 mg (83% CDR) of thiamine in 100 grams
- Peanuts - 0.44mg (29% DV) of thiamine in 100 grams
- Piñones - 1.24mg (83% DV) of thiamine in 100 grams
- Spirulina - 2.38mg (159% DV) of thiamine in 100 grams
- Hibiscus tea - 1.28mg (85% DV) of thiamine in 100 grams
- Cereals (corn and rice) - 6.29 mg (419% DV) of thiamine in 100grams
And what other foods rich in vitamin B do you know?
References
- Nutrient Reference Values (NRVs) for Australia and New Zealand (including recommended dietary intakes), Australian National Health and Medical Research Council.
- Australian dietary guidelines, 2013, National Health and Medical Research Council, Australian Government.
- Vitamin B, Netfit Your Definitive Guide to Health and Fitness, UK.
- Water soluble vitamins, Women's and Children's Health Network, Child and Youth Health, Government of South Australia, Adelaide & Parenting SA.