Vitamin B Foods: 11 Best Sources To Boost Your Daily Intake

The B Vitamins consist of a group of eight vitamins that are also known as B-complex vitamins. So, for optimal intake, you need to include a variety of Vitamin B foods in your diet. You also need to ensure regular consumption because these vitamins cannot be stored inside the body. The good news is that there are many Vitamin B food sources that you can choose from to make your diet more interesting and versatile. 

Why Does the Body Need Vitamin B? 

Each of the vitamins in the group has a unique function in the body. Vitamin B foods, together with other foods rich in other vitamins, provide the nutrients responsible for several metabolic activities that help you maintain good health and functionality:

1. Production of energy by breaking down the nutrients derived from foods 
2. Production of certain neurotransmitters
3. Restoring hormonal balances 
4. Production of energy within the cells 
5. Fat breakdown and storage of fat 
6. Proper immune function 
7. Production of cells (including red blood cells) and promoting proper brain function 
8. Development of the foetus
9. Cell division for proper growth and development
10. Enhanced neural activity and communication between cells 

Best Sources of Vitamin B 

Here is a vitamin B foods list that will help you boost the intake of this micronutrient. You can choose from a variety of food options that are excellent sources of vitamin B:

1. Salmon 

This cold-water fish is one of the richest Vitamin B foods. It contains six of the eight B vitamins, giving you a single and reliable source to fulfill your B vitamin intake. Just 100g of salmon can help you reach the daily required intake of these nutrients quite easily. Salmon is also a great source of omega-3 fatty acids and lean proteins. It contains low levels of mercury, becoming one of the safest types of fish to include in your diet. 

2. Dark Leafy Greens 

These are the best sources of vitamin B foods, especially rich in Vitamin B3 (Niacin) and B9 (folates). Some examples of dark leafy greens are spinach, romaine lettuce, collards, and turnip greens. When you cook these greens, however, some amount of the folate is destroyed or passed into the water that you cook it in. So, for the best results, try to consume these leaves raw in the form of salads. If you prefer cooking them, steaming or blanching is a better option to reduce folate loss. 

3. Organ Meats 

They are not the most popular Vitamin B food sources. However, they have sufficient amounts of B2 and B5 vitamins. Organ meat may come from pork, lamb, beef, or chicken for better vitamin B consumption. They are a great food source to add to your diet.

4. Eggs 

The humble egg is one of the most convenient sources of Vitamin B. One egg can give you the complete daily required intake of Vitamin B7 or biotin along with a high concentration of four other B vitamins. Eating raw eggs, however, reduces Vitamin B uptake because of a type of protein called avidin which prevents the absorption of these vitamins during digestion.

Eggs are also rich in other vital nutrients, including proteins, omega-3 fatty acids, and minerals.

5. Milk

Milk is one of the richest sources of a type of B Vitamin called Riboflavin. In fact, all dairy products are good vitamin B food sources. They also contain three other types of B-vitamins and thus are the most preferred source of this nutrient.

Milk is also a great source of Vitamin B12 which is one of the hardest of these vitamins to include in your diet. Milk and dairy products also ensure the highest absorption rate of vitamin B12.

6. Beef 

This is another nutrient-rich food source that contains a high concentration of B3, B6, and B12 vitamins. Beef is also one of the best sources of protein, helping you reach your muscle-building and weight loss goals easily. For maximum health benefits, choose lean cuts of beef as they help prevent the buildup of cholesterol in your body.

7. Legumes 

These are among the richest sources of folates. They also contain smaller amounts of five other B vitamins. The best thing about legumes is the versatility that they add to your diet. You can choose from different types of legumes, including chickpeas, black beans, green peas, and edamame. Legumes are also among the richest protein sources for vegetarians. 

8. Brewer’s Yeast 

Also known as nutritional yeast, it is one of the best Vitamin B foods for vegans and vegetarians, and a great source of vitamin B12. This yeast is inactive which means it cannot be used to make bread or other baked products. It is mainly used to improve the nutritional content and flavor of many dishes. These yeasts are naturally high in B vitamins. However, you also get fortified varieties that contain a higher concentration of these vitamins. 

For vegetarians and vegans, B12 vitamin sources are rare. So, adding this yeast to your food is highly recommended. Nutritional yeast goes best with salads, soups, and smoothies because of its distinct cheesy and nutty flavor. 

9. Sunflower Seeds 

A great low-calorie snack option, sunflower seeds are among the richest pantothenic acid sources. Although pantothenic acid is the easiest B vitamin to find in your food sources, sunflower seeds are at the top of the vitamin B foods. You can also use sunflower seed butter in your diet to improve the consumption of this type of B vitamin.

10. Avocado

For vegans and vegetarians, avocados are among the best Vitamin B rich foods. They contain more than 50% of the daily intake value of vitamin B5. They are also rich in Vitamin B9 and Vitamin B6 along with smaller amounts of Vitamin B1, B2, and B3. 

Using avocado in your diet is also easy. The creamy texture makes it great to use on toast, in salads, and smoothies. Avocados can also be used to prepare dips to go with your favourite snacks. 

11. Brown Rice

Grains are known for their high vitamin B content. However, brown rice is counted amongst the healthiest and the best sources of Vitamin B. It is rich in vitamin B1, B6, B3, and B5. For those who are on a weight loss diet or want to manage their carbohydrate intake, brown rice is a great addition to their meal plan. 

Signs of Vitamin B Deficiency 

If your diet does not contain enough Vitamin B rich foods, then you are likely to suffer from deficiencies. There are some obvious symptoms of Vitamin B deficiency that indicate you need to enhance the consumption of this vital micronutrient: 

1. Chronic fatigue and weakness 
2. Prolonged periods of constipation and digestive issues 
3. Brittle nails 
4. Unhealthy weight loss 
5. Poor appetite
6. Tingling and numbness in the extremities 
7. Brain fog or inability to focus for long periods of time 
8. Issues with walking and balancing 
9. Faster heart rate 
10. Decreased cognitive abilities 
11. Feeling irritable
12. Shortness of breath 

In addition to the symptoms mentioned above, prolonged Vitamin B deficiency also puts you at the risk of developing serious health issues as a result of compromised immunity and metabolic function. Adding the discussed vitamin B rich foods can help you overcome these symptoms.

Conclusion 

There are many more Vitamin B foods to include more of the essential vitamin B12, B9, B7, B6, B5, B3, and B2 that you can use as part of your regular diet. For those of you who are on a restricted diet or have an existing deficiency, supplements are a great choice for optimum Vitamin B consumption. With micronutrients, however, making sure that you get the right amount each day is the key to not only preventing deficiencies but also any chance of overconsumption. So, make sure you consult a nutritionist or healthcare expert.