Vitamin B Foods

The B vitamins include some of the most important nutrients out there. You may still choose to take a B complex; but you should try to eat as many of the following B-rich foods as possible.

Vitamin B1 Vegetables

You can find vitamin B1, thiamin, in:

  • Asparagus
  • Spinach
  • Mushrooms
  • Tuna
  • Romaine lettuce
  • Peas
  • Mustard greens
  • Flax seeds
  • Brussels sprouts

Vitamin B2 Foods

Riboflavin is found in:

  • Chicken and turkey
  • Liver
  • Salmon, tuna, and halibut
  • Lamb
  • Mushrooms
  • Spinach
  • Chard
  • Broccoli
  • Eggs
  • Milk
  • Celery
  • Kale

Vitamin B3 Foods

Sources of B3, niacin, include:

  • Chicken and turkey
  • Liver
  • Salmon, tuna, and halibut
  • Mushrooms
  • Venison
  • Asparagus
  • Tomatoes
  • Bell peppers
  • Eggplant

Vitamin B5 Foods

Vitamin B5 is also called pantothenic acid. You can get it from:

  • Mushrooms
  • Liver
  • Cauliflower
  • Avocado
  • Cucumber
  • Eggs
  • Yogurt
  • Broccoli
  • Bell peppers
  • Sweet potato
  • Turnips

Vitamin B6 Foods

Sources of vitamin B6 include:

  • Seafood, like tuna, cod, and salmon
  • Poultry, like chicken and turkey
  • Venison
  • Potatoes
  • Sunflower seeds
  • Summer squash
  • Bell peppers
  • Spinach
  • Kale
  • Garlic
  • Cauliflower
  • Mushrooms
  • Asparagus
  • Tomatoes
  • Brussels sprouts
  • Broccoli

Vitamin B7 Fish + Veggies

Also called biotin, B7 is found in:

  • Swiss chard
  • Carrots
  • Nuts
  • Halibut
  • Eggs
  • Liver
  • Papaya

Vitamin B9 Foods

Also called folate or folic acid, vitamin B9 is in:

  • Liver
  • Lentils
  • Beans
  • Spinach
  • Turnip greens
  • Beets
  • Celery
  • Broccoli

Vitamin B12 Foods

Vitamin B12, cobalamin, is found primarily in animal foods (sorry, vegetarians!). The best sources are:

  • Liver
  • Clams, oysters, and mussels
  • Eggs
  • Sardines
  • Beef and lamb
  • Cheese
  • Halibut and salmon
  • Shrimp and scallops

Three Best Overall Food Sources of Vitamin B

Now that we’ve covered them all, you might be feeling a little overwhelmed by all those foods. Well, I’ve condensed it down for you: these are the three best vitamin B foods out there:

  • Liver
  • Spinach
  • Fish

Honorable mention goes to broccoli, summer squash, and asparagus.

Should I Supplement?

In a perfect world, we’d all get everything we need from our food. Sadly, that is not our world. Many foods contain fewer vitamins and nutrients than advertised, because they were grown in poor soil. By all means, eat a healthy diet. But you might still need to supplement with a high-quality B complex vitamin to get what you need.

Bye!

Thanks for reading about the best food sources of vitamin B. To learn more about some B complex vitamins, check out selenium foods, B12 overdose, and symptoms of deficiency of vitamin B12.