Which food are rich in B vitamins?

B vitamins are water-soluble vitamins that function in many organs and systems of the body, usually in the form of the B vitamins. B vitamins are divided into: ‌‌‌‌thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), ‌‌‌vitamin B6 (pyridoxine), biological vitamins (vitamin B7) , folate (vitamin B9), vitamin B12 (cobalamin).

How to get B vitamins from food?

1. Vitamin B1

Thiamine was the first B vitamin discovered by scientists, hence the name B1. Thiamine is essential for healthy nervous system, heart and brain function. It also helps the body convert food into energy. Food sources of thiamine include:

Peas, nuts, dried beans, soybeans, whole grain cereals (many whole grains have added thiamine), lentils, pods, bread, rice, yeast.

Thiamine is sensitive to high heat and prolonged cooking; it may also run off if immersed in water. In food processing, this step can be omitted. This is why many processed whole grains are high in thiamine.

‌‌2. Riboflavin (Vitamin B2)

Gut bacteria can produce small amounts of riboflavin, but not the recommended intake. Riboflavin is important for cell growth, energy production, and the breakdown of fats, steroids, and pharmaceuticals. Riboflavin deficiency is very rare in the United States, but it often co-occurs with other nutrient deficiencies. The risk of riboflavin deficiency is higher for vegans who do not eat green vegetables or nuts. Most fortified foods contain riboflavin, but riboflavin is also found in some nuts and green vegetables.

Plant food sources of riboflavin (vitamin B2) include:

Fortified cereals and breads

Almond

Spinach

Riboflavin is light sensitive and excessive exposure to light should be avoided. Because riboflavin is sensitive to light, milk packaging has been switched to a less transparent material, which allows less light to be absorbed into the product.

‌‌3. Niacin (Vitamin B3)

Niacin comes in two main forms: nicotinic acid and nicotinamide or nicotinamide. Both forms can be found in foods, as well as related supplements. The body can convert the amino acid tryptophan into niacinamide. Niacin (vitamin B3) has been shown to help lower LDL cholesterol, increase HDL cholesterol, and provide overall heart health benefits. There are few concerns about consuming niacin from food, but consuming niacin through supplements can cause a variety of effects. Before starting or changing your supplements, you must consult your doctor.

Plant food sources of niacin (vitamin B3) include:

Brown rice

Fortified cereals and breads

Nuts and Seeds

Pods

Banana

‌‌‌‌4. Pantothenic acid (vitamin B5)

The human body needs pantothenic acid to produce protein and fat. It is also involved in the synthesis of cholesterol, amino acids and fatty acids, and assists in other metabolic functions. Pantothenic acid can be produced in small amounts by bacteria in the gut, but not enough to meet the required intake. Almost all plant and animal foods contain pantothenic acid in varying amounts. Deficiencies are rare in the United States, but can affect severely malnourished people.

Plant food sources of pantothenic acid (vitamin B5) include:

Mushroom

Sunflower seeds

Avocado

Fortified breakfast cereals

‌‌‌‌5. Vitamin B6 (pyridoxine)

The human body cannot produce vitamin B6 on its own, so it must be taken from food or supplements. The human body needs vitamin B6 to metabolize proteins, fats and carbohydrates. Vitamin B6 also helps make red blood cells. Because vitamin B6 plays a role in making red blood cells, it may help prevent and repair anemia. Research on the use of B6 to repair anemia is limited, but the results so far have been promising.

Plant food sources of vitamin B6 (pyridoxine) include:

Chickpeas

Potato

Fortified cereals

Some vegetables and fruits, especially dark leafy vegetables, bananas, papaya, orange, and cantaloupe

‌‌‌‌6. Biovitamins (vitamin B7)

Vitamin B7, more commonly referred to as the biological vitamin, is largely involved in the growth of hair, skin, and nails. Although biovitamins can lead to hair loss, skin and/or nail problems, there is not enough data to support these claims, according to the National Institutes of Health. Biovitamins do help break down fats, carbohydrates and proteins in food. Biovitamin deficiencies are rare in the United States, but medical conditions, such as alcoholism, can lead to an increased risk of biovitamin deficiency.

Plant food sources of biovitamins (vitamin B7) include:

Avocado

Sweet potato

Nuts and Seeds

Soybeans and other pods

Whole grains and cereals

Cauliflower

Banana

Mushroom

Cooking can render biovitamins ineffective, so eating raw or less processed foods containing biovitamins is recommended.

‌‌‌‌7. Folic acid (vitamin B9)

Folate is the natural form of vitamin B9. Folic acid is the synthetic form of folate, which can be found in fortified foods and supplements. Folic acid is more easily absorbed than folate in food, with an absorption rate of 85% and 50%, respectively. Folate helps form DNA and helps make red blood cells. The role of folic acid is very important during the rapid growth phase of pregnancy and fetal development. Women of childbearing age who intend to have children are advised to take folic acid supplements and eat more folate-rich foods. The FDA requires food manufacturers to add folic acid to fortified cereals.

Plant-based food sources of natural folate (vitamin B9) include:

Dark green leafy vegetables (spinach, kale, romaine lettuce, asparagus, broccoli)

Beans

Peanut

Sunflower seeds

Fresh fruit and juice

Whole grains

Although folate is called B9, don't be confused: there are only 8 B vitamins in total.

‌‌‌‌8. Vitamin B12 (cobalamin)

B12 is found in animal foods, but it can also be found in certain fortified foods and supplements. Vitamin B12 is a nutrient necessary for the formation of red blood cells and DNA. It also plays an important role in maintaining the function of the nervous system. When B12 is consumed in food form and digestion begins, once the B12 reaches the stomach, a number of reactions take place, allowing the B12 to be absorbed in the small intestine. People who do not eat animal foods such as meat, milk, and eggs may need to take vitamin B12 supplements.

Plant-based food sources of B12 (cobalamin) include:

Fortified nutritional yeast

Fortified breakfast cereals

Fortified non-dairy milk

Most multivitamins contain every B vitamin, and some of these B vitamins are present at 100% of the daily value in some cases. The B vitamins are important for daily bodily function. Each vitamin has its own important role in the body, but when taken together in the form of the B-complex vitamins, they are better absorbed, resulting in excellent health benefits. Some studies suggest that taking a B-complex supplement may be a better option. Be sure to consult your primary healthcare provider before adding supplements to your diet.