10 Best Food Sources for Vitamin B Complex
Link video: 10 Best Food Sources for Vitamin B Complex
Here are the 10 best food sources for vitamin B complex.
Despite the fact that fish are not capable of forming vitamin B12 in their bodies, they are one of the richest sources of it. Fish have the capability of concentrating the vitamins in their cells that is formed by the action of bacteria.
2. Beef Liver
Beef liver is one of richest sources of B vitamins. It is loaded with most of the B vitamins including B1, B2, B3, B5, B6, B9 and B12.
In fact, an average slice (68 grams) of beef liver serves more than half of the daily requirement of B9, B6 and B12. While folate (B9) helps prevent birth defects, B6 produces serotonin for mood regulation and proper sleep, and B12 helps in the formation of red blood cells.
Available year-round, chicken is an exceptionally good source of B complex vitamins. Also packed with protein and minerals, chicken is definitely a nutritional punch for your body.
Cooked or roasted chicken breast serves as an excellent source of niacin (B3), pantothenic acid (B5) and vitamin B6, which are all required for effective metabolism in the body.
4. Eggs and Dairy
Fried, scrambled, poached or boiled eggs are a great source of B vitamins. In fact, every single B vitamin can be found in eggs. Egg yolks are an excellent source of vitamin B12, which helps in the production of red blood cells.
Beans are an excellent source of important B complex vitamins. The many varieties including kidney beans, black beans, red beans, black-eyed peas, cannellini beans, chickpeas, lima beans and pinto beans are all rich in thiamin, niacin, folate, and riboflavin.
6. Fortified Soy Milk
A good source of vitamin B12, soy milk is a healthy alternative for vegans and people who are allergic to or intolerant of lactose.
Since vitamin B12 is mostly found in animal products, soy milk is particularly helpful for vegans and vegetarians. Also, as it is extracted from plants, it contains absolutely no lactose, is free of cholesterol and low in saturated fats.
Whole grains like oatmeal, a staple breakfast item, are another good source of vitamin B complex.
Oatmeal contains a number of B vitamins including B6, which plays a role in nerve communication in your brain. Other B vitamins in it are B1, B2, B3 and B9.
8. Nuts and Seeds
Nuts and seeds are a rich source of many important B complex vitamins, such as niacin (B3), thiamin (B1), riboflavin (B2), pantothenic acid (B5), folate (B9) and vitamin B6.
Exceptionally beneficial for health, spinach is one of the best sources of B vitamins. It contains a few members of the B-vitamin family, with the most prevalent being B9 or folate. In 1 cup of raw spinach, you can get 15 percent of the daily recommended value. Vitamin B9 aids in the formation of tissues and proper functioning of cells, as well as the production of DNA.
Bananas are another good option to meet your body’s B vitamin requirements, especially vitamin B6.
Other B vitamins in bananas are B1, B2, B3, B9 and B7. In addition, bananas also contain a good amount of potassium, manganese, vitamin C, fiber and copper.
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