B vitamins are essential for many bodily functions, including turning food into energy and creating red blood cells.
it’s possible for you to also get them through supplements.
However, it’s better toget these nutrients from food sources.
Malkovstock/ Getty Images
Malkovstock/ Getty Images
1.
Meat, Poultry, Fish
2.
Liver
Liver and other organ meats are a great source of B vitamins.
Liver is a good source ofpantothenic acid(B5) and folate.
If you are pregnant, you may have to avoid eating liver.
Eggs
Eggs contain several B vitamins, including B12 and B2.
It also helps your body release energy from the foods you eat.
Legumes
Legumes are a family of foods that includes beans, peas, and lentils.
They are a good source of B vitamins, especially folate.
Leafy Greens
Dark green leafy vegetablesare chock full of vitamins and nutrients, including B vitamins.
They contain an especially high amount of folate.
Some examples of leafy greens include spinach, kale, and collards.
A half cup of cooked spinach contains about 39% of your daily value of folate.
Avocados
Avocados contain many B vitamins, including B2, B6, and B5.They are also rich in biotin.
Additionally,avocados contain healthy fats, which may keep you feeling full longer.
you’re able to eat an avocado or try adding it to bowls or salads.
Guacamole is also a popular dip that contains avocados.
Whole Grains
Eating whole grains can boost vitamin B.Whole-grain breadis a good source of thiamine.
Fortified Breakfast Cereals
Fortified breakfast cerealshave different types of vitamin B added to them.
Its a good idea to check the label to ensure the product does not contain excessive amounts of sugar.
Milk
Milk contains a variety of B vitamins.
Studies suggest B6 may reduce the risk ofheart disease.
They contain lots of cobalamin and riboflavin.They provide smaller amounts of niacin, thiamine, and folate.
These shellfish are also high in minerals, such as selenium, zinc, and manganese.
And they are a good source of fatty acids.
Sunflower Seeds
Sunflower seedsare good sources of B5 and B7.
These tiny seeds also boast fiber, unsaturated fat, and protein.
you might sprinkle sunflower seeds on your favorite dish or dessert.
Or consume them right out of the package.
Simply incorporate more whole, minimally processed foods into your meals.
B vitamins include B2, B12, and B9.
The best way to get these vitamins is through food.
Generally, a well-balanced diet with many whole foods will give you all the B vitamins you need.
2018;10(7):846. doi:10.3390/nu10070846
National Institutes of Health.
Office of Dietary Supplements.Vitamin B12.
U.S. Department of Agriculture.Chicken, broilers or fryers, breast, meat only, cooked, roasted.
Academy of Nutrition and Dietetics.What are b vitamins?
2022;61(6):3085. doi:10.1007/s00394-022-02857-4
NHS.B vitamins and folic acid.
U.S. Department of Agriculture.Egg, whole, cooked, hard-boiled.
U.S. Department of Agriculture.Edamame, frozen, prepared.
U.S. Department of Agriculture.Lentils, raw.
U.S. Department of Agriculture.Spinach, fresh, cooked, no added fat.
U.S. Department of Agriculture.Mollusks, oyster, Pacific, cooked, moist heat.
