The Best Sources Of Vitamin B

A balanced diet provides all the vitamins that the body needs for its normal functioning. However, to avoid deficiency, it is important to know which foods are high in vitamin B, as they should be the basis of your daily diet.

You have probably already heard that B vitamins are very important for the human body. But do you really know what the different vitamins this group is made up of? And do you know what the best sources of vitamin B are?

Keep reading, because we will now tell you all about the essential B vitamins – both the various vitamins in this group and their most important sources.

Vitamin B.

Vitamins are vital micronutrients for the human body, as they have certain properties that promote the normal functioning of organs.

There are many types of vitamins, but today we are focusing on Group B vitamins. They are particularly useful in:

Normal function of cells in all systems and organs of the body
Energy production
Metabolism of the energy nutrients we eat such as carbohydrates, proteins and fats

Transportation of essential nutrients

Thus, group B vitamins refer to a group of collectively acting vitamins. These include:

Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Biotin (B7, also known as vitamin H)
Folic acid (B9)
Cobalamin (B12)

Where does Vitamin B Get? The best sources of vitamin B

The vitamins mentioned earlier occur naturally in many different foods, meaning you can get all the vitamins your body needs from the diet – as long as it’s balanced.

You can also resort to vitamin supplements when you need an effective regimen. They are mainly recommended by your doctor when a patient is diagnosed with a deficiency or when they need to improve some of their body functions.

Next, we will tell you separately about each B-group vitamin and their sources.

Thiamine or B1

Thiamine helps regulate appetite and support metabolic functions.

This vitamin is found in pork, fortified cereals, green leafy vegetables, lentils, peas, nuts and wheat germ, for example.

Riboflavin or B2

Eggs are one of the best sources of vitamin B.

Eggs are one of the main sources of B vitamins; they give riboflavin in particular.

Riboflavin contributes to skin health. It is obtained from a variety of dairy products, including milk, yogurt and cheese.

However, dairy products are not the only source of riboflavin: it is also obtained from some vegetables such as spinach, asparagus and most dark green leafy vegetables. Its sources also include chicken, fish, eggs and whole grains.

Niacin or B3

The best herbal sources of one B vitamin are grains and legumes

Legumes and cereals are plant-based sources of vitamin B3, or niacin.

Niacin, one of the B vitamins, promotes the normal functioning of the nervous system and circulatory system. In addition, it keeps you feeling energetic.

The best sources of this B vitamin are chicken, salmon and tuna. It is also obtained from legumes, whole grains, peanuts and pasta, which are also excellent sources of niacin.

Pantothenic acid or B5

Pantothenic acid is a very important vitamin for the normal formation and function of enzymes.

The best sources of pantothenic acid are avocado and yogurt, as well as lentils, peas and other legumes. Small but sufficient amounts of pantothenic acid can also be obtained by eating broccoli, mushrooms and sweet potatoes.

Pyridoxine or B6

The best sources of one B vitamin are bananas

Bananas are an excellent source of vitamins and minerals; they are high in vitamin B6.

Vitamin B6 is an important nutrient because it helps in the formation of red blood cells. Thus, it promotes circulatory health.

The best sources of this B vitamin are poultry and shellfish. It is also obtained from green leafy vegetables, bananas, potatoes and whole grains.

Biotin or B7

Salmon is high in biotin and other B vitamins.

Biotin is especially good for hair and skin condition. It also helps enzymes get their energy from the nutrients in their diet.

It is found mainly in egg yolk and liver, but also in pork, salmon and avocado. Also, most fruits and vegetables as well as cheeses and grains contain small amounts of biotin.

Folic acid or B9

Many know that folic acid is very important for red blood cell health and normal nervous system function. In addition, it is a crucial nutrient in embryonic development, which is why pregnant women need to get it adequately from their diet.

The best sources of this important B vitamin are green leafy vegetables, but it is also obtained from whole grain products.

Cobalamin or vitamin B12

Just like its counterpart vitamin B6, B12 helps in the formation of new red blood cells. It also improves nervous system function and embryonic development.

This vitamin is found almost exclusively in foods of animal origin such as beef, pork, chicken, turkey, fish and seafood.

However, small amounts of vitamin B12 are also present in many vitaminized herbal products, such as cereals and soy derivatives.

Due to the nature of this diet, people on a vegan diet are at risk of suffering from vitamin B12 deficiency. For this reason, they need to eat supplements that contain this vitamin.

A balanced diet and vitamin B.

After reading this article, you should now know the best sources of vitamin B. We therefore recommend that you follow a balanced diet to get all the B vitamins your body needs, as well as other essential vitamins and minerals.