25 Foods High in Vitamin B
by Futurescopes Research Team
Out of all the vitamins known to man, there is a particular group of related compounds that although chemically distinct from each other are often found in the same foods and all have vital roles in cell metabolism. This group of vitamins is known as the Vitamin B complex. There are eight vitamins in the B complex family, and they are Vitamin B1, B2, B3, B5, B6, B7, B9, and B12. All of the B complex vitamins are water soluble meaning they are not stored in the body and therefore must constantly be replenished through foods or dietary supplements. Here are 25 foods that will help you maintain healthy levels of the B complex vitamins.
Vitamin B1 also known as Thiamine plays an important role in the conversion of carbohydrates into energy; it is also involved in DNA production and nerve function. Deficiency of this vitamin can lead to weight loss, emotional disturbances, irregular heartbeats, swelling of body tissues, dementia, and even death. The recommended daily allowance for B1 is 1.2 mg.
- Rice Bran
One of the richest foods in Vitamin B1 is rice bran. Rice bran is used in the treatment of diabetes, high blood pressure, and obesity and as a natural boost to the immune system. One cup of crude rice bran contains 3,249 mg of Vitamin B1.
- Spirulina
Available in power, tablet, or flake presentations this cyanobacterium is a nutritional powerhouse. An excellent source of calcium and iron as well as all the essential amino acids. Add it to your diet if you are looking to improve your immune system and if you suffer from allergic reactions such as rhinitis. One cup of dried spirulina contains 2,666 mg of Vitamin B1.
- Wheat Germ
Besides being rich in Thiamin, wheat germ is also a good source of Vitamins B6 and B9. Wheat germ is also a considerable source of dietary fiber which is excellent for controlling your blood sugar and cholesterol levels. One cup of raw wheat germ contains 2,164 mg of Vitamin B1.
Vitamin B2 or Riboflavin is a powerful antioxidant that works in the body by getting rid of dangerous free radicals. It is also essential in the body's ability to process fats and amino acids and importantly it is needed by the body to be able to activate and use Vitamin B6 and B9. Low levels of riboflavin have been linked to anemia, migraines, cataract formation, high levels of homocysteine and even Parkinson's disease. The recommended daily allowance is low and readily achievable with the body only needing 1.3 mg per day.
- Liver
Liver is a superfood that is packed with nutrients and vitamins particularly iron which makes it a great alternative for people suffering from anemia. Lamb's liver is particularly tender with a more delicate taste which is one of the most common complaints people have against liver. 4 ounces of lamb liver contains 4,757 mg of Vitamin B2.
- Whey
Whey protein is known as a complete protein because it contains all nine essential amino acids. It is derived from milk and contains beta-lactoglobulin, alpha-lactalbumin, albumin, and immunoglobulins. Some benefits of including whey in your diet include weight loss and staving off certain types of cancer. One cup contains 3,202 mg of Vitamin B2.
- Almonds
This versatile nut is readily available year round and is an easy way to add vitamin B2 to your diet. Besides being rich in manganese, copper and phosphorous one cup of roasted and unsalted almonds contain 1,652 mg of vitamin B2.
Vitamin B3 or Niacin is typically added as reinforcement to white flour, so most people have no trouble meeting the daily recommended allowance of 16 mg for adult males and 14 mg for adult females. Vitamin B3 can be used to lower cholesterol, treat atherosclerosis and diabetes.
- Turkey
Turkey meat is one of the best sources of dietary vitamin B3. Also turkey, meat is an excellent source of lean protein, and it is highly beneficial to the immune system. One breast of turkey contains 103 mg of Vitamin B3.
- Malt Syrup
Made from barley malt syrup a sweet way to add Vitamin A and riboflavin to your diet. Add it to your sweetened drinks to get a boost of energy and rejuvenate your eyes and skin. One cup contains 26 mg of Vitamin B3.
- Salmon
A superfood of the sea, salmon, is rich in so many nutrients that it should be mandatory as part of your regular diet. Rich in vitamins B and D, Omega-3 fatty acids and minerals such as selenium and phosphorous, salmon is excellent for your cardiovascular system and cognition. One filet contains 24 mg of vitamin B3.
Vitamin B5 or pantothenic acid is an integral part of the creation of red blood cells as well as sex and stress-related hormones. Vitamin B5 deficiency is rare, but symptoms include fatigue, insomnia, depression, vomiting and respiratory infections. The daily recommended allowance is 5 mg.
- Sunflower Seeds
These rich nutty tasting seeds are a great way to curb your hunger while reaping many health benefits. A reliable source of vitamin E these tiny seeds have excellent antioxidant properties and are known to prevent migraines and asthma attacks. One cup of toasted seeds contains 9.4 mg of Vitamin B5.
- Shiitake Mushrooms
Even a small amount of these earthy mushrooms will provide you significant anti-inflammatory benefits. These mushrooms are also packed with copper which will have significant benefits to your soft tissue and blood vessel integrity. One cup of cooked shiitake will contain 5.2 mg of Vitamin B5.
- Lentils
These delicious beans are found throughout the year and are quick to prepare. They are an excellent source of molybdenum whose most significant contribution to our health is to regulate sulfur absorption. Sulfur is needed for detoxification of contaminants. One cup contains 4.1 mg of vitamin B5.
Vitamin B6 or pyridoxine is of extreme importance to the production of serotonin and melanin. These are essential neurotransmitters that regulate mood and the body's internal clock. Low levels of this vitamin will cause weakness, muscle fatigue, difficulty concentrating and memory loss. The commonly accepted daily dose is 1.3 mg.
- Pistachio Nuts
These popular nuts contain a higher amount of protein than almonds, cashews, and walnuts. They are mainly rich in iron and are very low in calories, which makes them great for your cardiac health. One cup, roasted contains 2 mg of Vitamin B6.
- Garlic
Garlic is particularly rich in sulfur compounds that have been known to reduce the risk of certain skin cancers. Additionally, garlic consumption has been linked to lower indices of cardiac arrest and hypertension. One cup of raw garlic contains 1.6 mg of Vitamin B6.
- Mamey Sapote
This exotic fruit from Central America is an excellent source of vitamin C and B6, potassium, and fiber. Several carotenoids have been identified in this fruit. Eat it raw or in smoothies to get 1.2 mg of vitamin B6 per cup.
Vitamin B7 or biotin plays a vital role in the metabolism of lipids, carbohydrates, and proteins. Low levels of vitamin B7 can lead to hair loss, dry skin, swollen tongue, dry eyes, and fatigue. Daily dosage should be around 30 mcg for a healthy adult.
- Brewer's Yeast
Used to make beer brewer's yeast has been used as a dietary supplement for a long time. It is a good source of chromium which is a trace mineral used by the body to regulate blood sugar levels. 100 g of brewer's yeast contains 188 mcg of biotin.
- Soybeans
An excellent source of folate and phytic acid, the phytoestrogenic compounds found in soybeans makes them an excellent tool for women looking to curb menopausal symptoms. 100 g of these beans contain 179 mcg of biotin.
- Split Peas
There is an abundance of phytochemicals within peas. Coumestrol, phenolic acid, lysine, phenylalanine, are all found in respectable amounts in this tiny green bean. 100 g contains 77 mcg of biotin.
Vitamin B9 known commonly as folate or folic acid is necessary for cell and tissue formation during infancy, adolescence and pregnancy. It also works in tandem with vitamin B12 to make red blood cells. Low levels typically cause poor growth, shortness of breath, diarrhea and mental sluggishness. The daily recommended allowance is 400 mcg.
- Mung Beans
These sweet tasting beans are very popular in Asian cuisines. They are high in magnesium, iron, and fiber and retain most of their vitamin C content even after being cooked. Because of their magnesium content, they are great for PMS symptoms and during pregnancy. One cup contains an astounding 1294 mcg of folate.
- Spinach
This nutritious dark leafy green is extremely rich in vitamins A and K and is an excellent source of iron, and magnesium. It has fantastic anti-inflammatory properties thanks to the antioxidants lutein, zeaxanthin, neoxanthin and violaxanthin. One cup of boiled spinach contains 263 mcg of folate.
- Avocados
Avocados, usually associated with guacamole, are rich in carotenoids and thanks to this fruit's high healthy fat content your body will absorb a greater quantity of them. Over 60% of the fat found in avocados is the monounsaturated oleic acid. One cup of pureed avocados contains 205 mcg of folate.
Vitamin B12 or cobalamin is needed for the production of bone marrow and most proteins. It is also needed for the breaking down of carbohydrates and fats. The recommended daily allowance for cobalamin is 2.4 mcg.
- Clams
Clams are a low fat and high in protein. They contain a high amount of beneficial minerals, including Zinc, Selenium, Iron, and Magnesium. A 100g serving of Clams, which is about 10 of them, contains 11.28 mcg of Vitamin B12.
- Trout
Trout is full of protein. Also rich in potassium and phosphorus it will lower the risk of stroke. A 100g serving of Trout contains 7.79 mcg of Vitamin B12.
- Shrimp
Shrimp are a rich source of selenium, phosphorous, choline, copper, and iodine. Most notably shrimp are an in astaxanthin, a powerful antioxidant. A 100g serving of shrimp contains 1.11mcg of Vitamin B12.
- Crab
With its rich content of Copper, Selenium, and Omega-3 fatty acids crab is an excellent food for cognition and for lowering levels of bad cholesterol in the blood. 100g of crab meat contains a solid nine mcg of Vitamin B12.
References:
- All values taken from USDA Food Composition Database.
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