Healthy Foods and Vitamins

What Foods are Rich in Vitamin B

Sources of vitamin B

Vitamin B1

Vitamin B1 is one of the basic nutrients that the body needs to maintain the functioning of cells and organs in the body.

Eating appropriate amounts of it can enhance brain functions, while its deficiency causes weakness in the body, especially in the nervous system and circulatory system, and may increase the risk of developing beri-beri disease.

What foods are rich in vitamin B

(Beriberi), Wernicke-Korsakoff syndrome (Wernicke-Korsakoff syndrome), and even death. Here are some foods that contain vitamin B1 per 100 grams:

  • flax seeds; It contains approximately 1.6 milligrams, or equivalent to 137% of the daily amount.
  • mussels; It contains approximately 0.3 milligrams, which is equivalent to 25% of the daily amount.
  • mussels; It contains approximately 0.3 milligrams, which is equivalent to 25% of the daily amount.
  • acorn squash; (Acorn Squash) contains 0.2 milligrams, equivalent to 14% of the daily amount.
  • Edamame beans; (Edamame) It provides 13% of the recommended daily amount.

Vitamin B2

Vitamin B2 is one of the vitamins necessary for human health. It helps break down proteins, fats, and carbohydrates. Which has an important role in maintaining the body’s energy supply, and the following are some foods that contain vitamin B2:

  • Fish, meat, and poultry, such as turkey, chicken, beef, kidney, and liver.
  • eggs.
  • Dairy products.
  • Asparagus.
  • Prickly artichoke.
  • Avocado.
  • Chili pepper.
  • Black currant.
  • Fortified cereals.
  • Kelp.
  • molasses.
  • Rosehips.
  • sage.
  • Nuts.
  • Mushrooms.
  • Parsley.
  • Pumpkin.
  • Sweet potato.

Vitamin B3

Vitamin B3 is one of the vitamins that plays an essential role in converting food into energy. It also helps the body use proteins and fats , and maintains the health of the skin, hair, and nervous system. It is worth noting that vitamin B3 is not stored in the body as it is excreted in excess.

It is excreted in urine, and therefore it must be consumed with food on a daily basis. It is available in a number of foods, which are as follows:

Vitamin B5

Vitamin B5 is one of the essential vitamins for the body. It is needed for cellular processes and the preservation of fats.

Its deficiency is rare, and if it occurs, it leads to increased agitation, fatigue, apathy, numbness, and muscle spasms, in addition to the possibility of increased insulin sensitivity or decreased blood sugar levels. This vitamin is available in Many foods, the most prominent of which are explained per 100 grams as follows:

Vitamin B6

Vitamin B6 is essential for the nervous system, the immune system, red blood cell metabolism and other functions in the body, and a long-term deficiency in this vitamin can lead to a number of health problems. Such as: dermatitis, depression, convulsions, and anemia.

It is worth noting that following a diet low in vitamin B6 may lead to an increased risk of heart disease. The following points explain some foods rich in vitamin B6 per 100 grams of them:

Vitamin B7

Vitamin B7, known as biotin, helps convert fats and carbohydrates in food into energy. It is also necessary for making fatty acids.

In addition, it promotes growth, hair and bone health. Vitamin B7 deficiency leads to dry eyes, hair thinning and loss, and muscle pain. , and others, and therefore it is advised to be careful to consume it in sufficient quantities from its natural sources, which are as follows:

  • Beef liver.
  • yolk.
  • Wheat germ , whole grain.
  • Beef.
  • Sunflower seeds.
  • sweet potato.
  • Almonds.
  • Sardines.
  • Spinach.
  • Broccoli Cauliflower.
  • Walnut.
  • Peanuts.
  • the milk.
  • salmon.
  • Mushrooms.
  • Avocado. t
  • he banana.
  • raspberry.

Vitamin B Supplements

It is possible to obtain enough B vitamins through the diet, and as for consuming nutritional supplements , it is recommended that the doctor first verify the presence of a deficiency in these vitamins to determine whether there is a need to consume a specific type of B vitamins, or to consume a group of B complex vitamins. And make sure of the appropriate dose. It is also recommended to read the leaflet attached to the nutritional supplement carefully.

There are some groups that may need to take the supplements more than others, such as: the elderly aged 50 years or more, pregnant women, and people who suffer from some chronic health diseases. And those who follow a vegetarian diet.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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