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11 foods and drinks that give you vitamin B



  • Many foods contain high levels of the various forms of vitamin B.
  • Some foods that contain decent amounts of vitamin B include eggs, salmon, beef and oysters.
  • Spinach, sunflower seeds and milk also contain a lot of vitamin B.
  • More stories can be found on the INSIDER homepage.

B vitamins play an important role in the health of your body. Among other things, these vitamins support the nervous system, the skin and cell metabolism as well as the energy balance.

In fact, there are eight different forms of vitamin B: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin ( B1

2) are called B complex vitamins. Of all the B vitamins, cobalamin (B12) is the only one your body can store for long periods of time. This means that you need to get the rest regularly through your diet or supplement. However, it is important to note that taking a B complex supplement is usually only useful if you are already lacking these vitamins.

It's Always the Best To get vitamins and minerals through your diet, here are some of the best foods to make sure your body has all the B vitamins it needs.


Eggs are one of the best biotin sources.

Eggs offer a good selection of B vitamins and a large dose of Biotin or B7. The biotin is contained in both egg yolk and white. So you have to eat both to get the full nutritional effect of the egg.

You should also be careful to cook your eggs completely before eating, as raw protein contains a protein called avidin, which may prevent your body from absorbing biotin.

Read More : 10 Ways to Cook an Egg You Probably Did not Think


Sunflower seeds bubble in front of B5.

Sunflower seeds are loaded with B5. They contain some of the highest levels of pantothenic acid (B5) of all common foods. Although pantothene is found in most plant and animal foods, it is usually present in small amounts and can be lost during processing.

If you do not want to eat simple snacks, the peeled seeds can be sprinkled over salads and noodles with yoghurt or added to baked goods like muffins or biscuits for a bit more texture.


Nutritional yeast is a popular vegan option for B vitamins.

Nutritional yeast, also called brewer's yeast or "nooch", is a type of deactivated yeast that is usually sold as yellow flakes. The product naturally contains some B vitamins and many brands are enriched with B12, which is most common in animal products such as meat and cheese.

This makes yeast an attractive option for vegans and vegetarians who may have difficulty reaching their B12 needs. With two tablespoons of fortified nutrient yeast you will get a sufficient amount of B3, B6, B12 and B1.

Read More : 5 Possible Disadvantages of a Vegan Diet


Salmon is one of the best sources of B vitamins.

Salmon is a fat fish known for its pink meat. It is also one of the best all-round sources of B vitamins on land or at sea.

A 100 gram salmon serving provides about half of a person's daily needs at B3, B12 and B6. It also contains vitamins B2, B1 and B5.


Chicken is a good source of vitamins B3 and B6.

Chicken is a particularly good source of niacin and pyridoxine, or vitamins B3 and B6, and it also contains six of the eight B vitamins.

The chicken's dark meat contains less B3 and B6, but slightly more B5 and B2 than the white meat.


Beef contains a decent amount of vitamin B3.

If you want to increase your vitamin B intake you should try cow's meat as it contains six of the eight B vitamins.

It contains a lot of Niacin or B3, which keeps your nervous system and skin in good condition. It also contains a bit of B1, B2 and B6 as well as just over a quarter of your RDI for B12.

If you do not eat meat, you can also get niacin from wheat flour and eggs.


Milk contains a lot of riboflavin.

Riboflavin (B2) helps your body release energy from the food you eat and supports a healthy nervous system. Cow's milk is a good source of this vitamin. A cup contains about a fixed amount of riboflavin.

In addition to some B1 and B5 fatty acids, one cup also contains B12. The human body absorbs B2 very well from the milk, and most people get all the riboflavin they need from dairy, meat and vegetables.

People who eat vegan may want to look for alternative sources such as fortified breakfast cereals and rice.


Oysters and other shellfish are filled with B vitamins.

Shellfish such as oysters, clams and clams provide a bunch of B vitamins. Oysters, in particular, are high in vitamin B12 and are also an excellent source of zinc.


Black beans and other legumes are the perfect source for B9.

If enough folic acid or vitamin B9 is present, the body can form healthy red blood cells. Legumes like chickpeas, black beans and edamame are a good plant source for this important vitamin.


Leafy vegetables like spinach provide plenty of folic acid.

A handful of leafy vegetables such as spinach, cabbage, turnip greens. or romaine lettuce with your meals is a great way to increase your folate content.

You do not want to sit down to a full salad? If you only eat half a cup of cooked spinach, you still have plenty of folic acid. Keep in mind that cooking your greens may make it easier to eat more at once, but some of the folic acid levels may be lost. To minimize this, you should lightly steam your vegetables instead of cooking or acidifying them.


Organ meat like beef liver contains a number of B vitamins.

Depending on your taste, it does not seem like you're going to beat down a plate of beef liver with the most appetizing view. However, organ meat contains a large amount of B vitamins.

A large slice of beef liver (about 100 g) contains plenty of B2, B5 and B3. It also provides hearty amounts of folic acid, B6 and B12.

If you do not want to eat simple organ meat, you should refine meaty pasta sauces or soups with a little chopped liver.

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