Foods with a lot of B vitamins

Signs of deficiency

The most famous B vitamin is B12. He is responsible, among other things, for our mood: in the event of a shortage, emotional swings and bouts of irritability begin. But there are eight vitamins in this group in total: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and, in fact, cobalamin ( B12). Each of them is very important.

In the case of a deficiency of these vitamins, the consequences can be different: anemia, cracks in the corners of the lips, sores in the mouth, tingling or numbness of the hands and feet, skin diseases, impaired muscle coordination, memory problems, irritability and depression. And if there is not enough folic acid in the diet of the expectant mother, then the child may be born with neurological defects.

The main sources of B vitamins

Salmon

Including canned, which pleases. 100 g of ocean fish contains:

• Thiamine – 18% of the RDI.

• Riboflavin – 29%

• Niacin – 50%

• Pantothenic Acid – 19%

• Pyridoxine – 47%

• Cobalamin – 51%

Plus, salmon is high in healthy omega-3 fats, selenium and quality protein, as well as vitamin D3. It is important to remember that ocean fish is healthiest, not cultured fish.

Leafy greens

Dark greens contain a lot of folate. Among the champions in terms of the content of B9 at 85 g:

• Spinach – 41% DV raw and 31% steamed

• Romaine salad – 29%

• Turnip leaves – 25%

Thermal action destroys folic acid, so you need to cook greens quickly and preferably steamed. Or eaten raw.

Liver and kidney

Not the most popular product, but useful. 100 g of beef liver contains:

• Thiamine – 12% DV

• Riboflavin – 201%

• Niacin – 87%

• Pantothenic Acid – 69%

• Pyridoxine – 51%

• Biotin – 138%

• Folic acid – 65%

• Vitamin B12 – 1,5%

It is not necessary to eat just beef liver – chicken, pork, etc. also rich in B vitamins.

Eggs

A chicken egg – just one – contains a lot of biotin, a third of the RDA. More vitamin B7 only in the liver. We do not recommend drinking eggs raw, but boiled eggs contain:

• Riboflavin – 15% DV

• Pantothenic Acid – 7%

• Biotin – 33%

• Folic acid – 5%

• Vitamin B12 – 9%

Beef

Meat and meat products are a generous source of thiamine, niacin, and pyridoxine. 100 g of beef contains:

• Thiamine – 5%

• Riboflavin – 8%

• Niacin – 39%

• Pantothenic Acid – 6%

• Pyridoxine – 31%

• Vitamin B12 – 29%

Shellfish

Scallops, oysters, mussels are generally a storehouse of everything that is possible: protein, omega-3 fats, selenium, iron, manganese, zinc. And vitamins of group B. 100 g of oysters contains:

• Thiamine – 8%

• Riboflavin – 26%

• Niacin – 18%

• Folic acid – 4%

• Vitamin B12 – 480%

pulse

The delight of vegetarians: Legumes are high in folate. The content of other B vitamins in plant sources is small, but still there. The amount of folate in cooked legumes (per 85 g):

• Black beans – 32% DV

• Nut – 35%

• Edamame – 60%

• Green peas – 12%

• Beans – 29%

• Lentils – 45%

Chicken and turkey

Poultry meat contains a lot of niacin and pyridoxine. Moreover, there are more vitamins in white meat than in dark meat. 100 g of poultry meat contains:

• Niacin – 37% (turkey), 69% (chicken)

• Pyridoxine – 28% (turkey), 30% (chicken)

Pork

Unlike beef, pork contains a lot of thiamine. But there are also a lot of other vitamins. Moreover, the most vitamins are found in the lean parts: tenderloin, shoulder blade and carbonade. 100 g of meat contains:

• Thiamine – 69%

• Ribaflavin – 24%

• Niacin – 24%

• Pantothenic Acid – 9%

• Pyridoxine – 27%

• Vitamin B12 – 14%

What else

A lot of B vitamins are found in yeast. Only two tablespoons cover the daily requirement for vitamin B12, niacin, thiamine, riboflavin, pyridoxine, several times higher than the norm necessary for a person. Folic acid in yeast is less – 60% of the daily requirement for 2 tablespoons. But for the figure, the benefits of yeast are questionable.

In addition, vitamins B5 and B6 are found in sunflower seeds. But there are not many of them – to cover the norm, you need to eat at least 100 g of seeds. And that’s over 600 calories.