Vitamin B Foods List
Vitamin B has a hand in keeping your eyes, skin and liver healthy. It also helps your body make red blood cells and break down carbohydrates, proteins and fats.
If you don’t get enough vitamin B-2 or riboflavin through the foods you eat, you risk becoming deficient in it. At higher doses, vitamin B-2 may help prevent cataracts and migraines.
Foods rich in vitamin B are often fortified with other vitamins, minerals, and nutrients. For example, enriched bread products contain thiamine, riboflavin and niacin.
Dairy products like milk, yogurt and cheese are fortified with riboflavin and niacin.
Benefits of a Diet Rich in Vitamin B
Some of the benefits you get to enjoy on a Vitamin B rich diet include:
Boosts your Energy Levels
Vitamin B Foods List – Boosts your Energy Levels
A diet rich in vitamin B can have many positive effects on the body. If you feel tired or lethargic, it might be because of a lack of vitamin B in your daily food intake.
Vitamin B is required for your body to convert food into energy. Without it, your metabolism slows down, and you will notice fatigue.
Maintaining a healthy diet rich in vitamins and minerals is vital for optimal health and well-being.
Your overall health is dependent on the proper amounts of vitamins and minerals in your daily diet.
Vitamin B group plays a vital role in converting food into glucose which is then converted into energy by the body to boost stamina and vitality.
Helps With Digestion
There is a Vitamin B12-dependent process that helps convert food into energy also aids in digestion and the absorption of essential nutrients from the foods you eat.
This benefit of vitamin B12 can help keep your intestines happy, healthy and perform their job well.
Good digestion means you will get the most nutritional value out of all the food you eat.
Balances Hormone Levels
If you suffer from irregular periods, mood swings, or other hormonal issues, it may be time to look at your diet.
A deficiency in vitamin B6 is one of the leading causes of hormone imbalance.
A simple blood test can determine if you’re deficient and if you are, there are plenty of ways to add more vitamin B6 to your diet.
Vitamin B6 is found in a variety of foods like bananas and poultry.
Foods Rich in Vitamin B
The best way to get the daily requirement of all the B vitamins is to eat a balanced diet that contains a wide variety of foods.
Here are some examples of vitamin B-rich foods.
Meats
Vitamin B Foods List – Meats
Lean pork is every bit as good as lean beef and chicken. It is high in B vitamins and zinc and is an excellent source of protein. Lamb is another excellent source of vitamins B1, B2 and B3.
Turkey breast meat is particularly rich in niacin and vitamins B6 and provides high-quality protein and selenium.
In addition to being an excellent source of protein, turkey breast meat is also a good source of phosphorus and zinc.
Potatoes
Eating a medium-sized potato will provide you with about half of the daily recommended amount of vitamin B-6.
Add a tablespoon of butter to that potato, and you’ll get an additional 6 percent of your daily recommended amount of vitamin B-12 and small amounts of thiamine, riboflavin and niacin.
Potatoes are also rich in other nutrients, including fiber, potassium, manganese and iron.
Spinach
Vitamin B Foods List – Spinach
We all know spinach is good for us, but why is it good? The leafy green contains a wealth of vitamins and minerals that have been shown to provide numerous health benefits.
Dark leafy greens like spinach are rich in vitamin K and vitamin B2 (riboflavin). These nutrients play a role in metabolism and help your body turn food into energy.
Legumes
Foods like beans, soybeans, chickpeas, peas and lentils come under this category. They are an excellent source of protein and fiber.
These two nutrients help to reduce weight and keep your heart healthy. However, do not overconsume them as they can cause gas and bloat.
Bananas
Bananas are among the best fruits you can eat for energy because they contain three natural sugars – sucrose, fructose and glucose combined with fiber.
A medium-sized banana will provide around 105 calories, 27 grams of carbohydrate and 1 gram of protein.
In addition to their supply of calories, bananas are also a good source of potassium and vitamin B6, which have been shown to help relieve stress and anxiety.
Avocado
Vitamin B Foods List – Avocado
Avocados are an excellent source of folate, a type of B vitamin. They contain many essential nutrients, including vitamins K, E, C and B-6.
Avocados are also high in fiber, potassium and healthy fats that may help lower cholesterol levels in the blood.
The best part is that avocados are incredibly versatile: You can add them to sandwiches or salads, turn them into guacamole or eat them by themselves with seasonings like salt or pepper.
Nuts and Seeds
Almonds, pistachios, flaxseeds, chia seeds, cashew nuts, sunflower seeds and sesame seeds are all rich in vitamin B.
These are also excellent sources of protein and fiber that help improve digestion and keep your heart healthy.
Adding these foods to your diet will also help you feel full for longer and prevent obesity.
Brown rice
This whole grain is a nutritional powerhouse. It contains vitamin B6, which helps break down protein and produce red blood cells.
It’s also high in fiber and magnesium, which help keep your heart healthy.
The fiber in brown rice helps regulate bowel movements, reduce cholesterol levels and lower the risk of heart disease.
The magnesium content is suitable for your bones, muscles and nerves. Brown rice is also rich in iron, manganese and selenium.
Final Thoughts
You may have heard that the B vitamins are essential for energy, but the truth is that they do much more.
These essential nutrients help you metabolize everything from carbs to fat and protein. They also support healthy skin, muscles, and brain function.
The best way to get vitamin B is through your diet, and this article will help you do that.
Printable Vitamin B Foods List Table (PDF)
| Day | Breakfast | Snack | Lunch | Dinner |
|---|---|---|---|---|
| 1 | 2 cups of cereal 1 cup of milk | 1 banana | 1 tuna sandwich (on wheat bread) | 3-ounce serving of beef tenderloin (or any other lean cut) with vegetables and brown rice |
| 2 | 2 slices whole-wheat toast with 1/2 cup sliced banana and a drizzle of honey | 1 cup orange juice | 2 tbsp. hummus and 1/4 cup each roasted red pepper | Grilled salmon with lemon and fresh herbs, 1 cup cooked rice pilaf |
| 3 | 1 cup blueberries mixed into low-fat Greek yogurt with a drizzle of honey | Carrot sticks | Tuna Salad Sandwich on whole-wheat bread with lettuce and tomato; 1 orange | Chicken breast sautéed in olive oil with garlic and white wine, 1 cup cooked fettuccine pasta |
| 4 | Whole-wheat waffle topped with peanut butter | I cup Greek yogurt | 1 cup cooked brown rice, 3 oz grilled chicken breast | 1 medium potato with skin, 3 oz broiled beef sirloin steak |
| 5 | 1 cup of low fat milk with two pieces of whole-wheat toast | 1 medium-sized apple | 2 slices of whole wheat bread 3 oz grilled chicken breast | Grilled tuna fish sandwich on a whole wheat bun with lettuce and tomato |
| 6 | 1 cup cooked oatmeal with raisins and cinnamon | Apple with peanut butter | 3 ounces of grilled salmon served with 1/2 cup brown rice and 1 cup steamed asparagus | Tuna salad (mixed vegetables such as onions, tomatoes, cucumber and lettuce) with olive oil and lemon juice |
| 7 | 2 slices of whole wheat bread with peanut butter and jelly, 1 cup low fat milk | Yogurt with berries | Quinoa with lentils (or beans) and vegetables | 3 ounces grilled chicken breast with 2 tablespoons barbecue sauce |
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