10 Foods High in Vitamin B

Vitamin B is a group of essential nutrients that are crucial for human health. They play key roles in cellular metabolism, energy production, and nerve function. Although the human body cannot synthesize vitamin B on its own, we can obtain sufficient vitamin B through our diet. This article will introduce you to ten foods rich in vitamin B, helping you easily supplement these valuable nutrients in your daily diet.

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1. Whole Grains

Whole grains are an important source of vitamin B, especially vitamin B1 (thiamine) and vitamin B3 (niacin).

1.1 Oats

Oats are not only rich in dietary fiber but also contain abundant vitamin B1 and vitamin B3. Every 100 grams of oats contains:

• Vitamin B1: 0.76 mg
• Vitamin B3: 0.96 mg

Consumption Suggestions

• Oats can be made into oatmeal, serving as a healthy breakfast option.
• Oats can also be added to baked goods like bread and cookies to enhance nutritional value.

1.2 Brown Rice

Compared to refined rice, brown rice retains more nutrients, including vitamin B1 and vitamin B3. Every 100 grams of brown rice contains:

• Vitamin B1: 0.40 mg
• Vitamin B3: 5.09 mg

Consumption Suggestions

• Replace refined rice with brown rice, paired with vegetables and protein foods, to create healthy and delicious meals.
• Brown rice can also be made into brown rice flour for baking bread, cookies, etc.

2. Legumes

Legumes are a high-quality source of plant protein and are also rich in various vitamin B.

2.1 Soybeans

Soybeans are rich in vitamin B1, vitamin B2 (riboflavin), and vitamin B9 (folate). Every 100 grams of soybeans contains:

• Vitamin B1: 0.87 mg
• Vitamin B2: 0.30 mg
• Vitamin B9: 375 µg

Consumption Suggestions

• Soybeans can be made into soy milk, tofu, etc., serving as a healthy protein alternative.
• Sprouted soybeans have higher nutritional value and can be added to salads or stir-fries.

2.2 Lentils

Lentils are also a good source of vitamin B, especially vitamin B1 and vitamin B9. Every 100 grams of lentils contains:

• Vitamin B1: 0.47 mg
• Vitamin B9: 423 µg

Consumption Suggestions

• Lentils can be used to make soups or salads, offering delicious and nutritious options.
• Lentil puree is also a healthy spread that can be enjoyed with whole grain bread.

3. Nuts and Seeds

Nuts and seeds not only contain healthy unsaturated fats but are also rich in various vitamin B.

3.1 Almonds

Almonds are a good source of vitamin B2 and vitamin B9. Every 100 grams of almonds contains:

• Vitamin B2: 1.01 mg
• Vitamin B9: 50 µg

Consumption Suggestions

• Almonds can be eaten raw or made into almond flour to add to baked goods.
• Almonds can also be made into almond milk, a healthy alternative to cow's milk.

3.2 Sunflower Seeds

Sunflower seeds are rich in vitamin B1, vitamin B3, and vitamin B9. Every 100 grams of sunflower seeds contains:

• Vitamin B1: 1.48 mg
• Vitamin B3: 8.40 mg
• Vitamin B9: 227 µg

Consumption Suggestions

• Sunflower seeds can be eaten raw or added to salads or bread.
• Sunflower seeds can also be pressed into sunflower oil for cooking.

4. Meat and Fish

Meat and fish are the primary sources of vitamin B12 and also contain various other vitamin B.

4.1 Beef

Beef is rich in vitamin B2, vitamin B3, and vitamin B12. Every 100 grams of lean beef contains:

• Vitamin B2: 0.25 mg
• Vitamin B3: 5.32 mg
• Vitamin B12: 2.64 µg

Consumption Suggestions

• Choose lean beef and prefer low-fat cooking methods such as grilling, boiling, or steaming.
• Beef can be paired with vegetables and whole grains to create a nutritionally balanced meal.

4.2 Salmon

Salmon is not only rich in Omega-3 fatty acids but is also a good source of vitamin B3, vitamin B6, and vitamin B12. Every 100 grams of salmon contains:

• Vitamin B3: 8.64 mg
• Vitamin B6: 0.98 mg
• Vitamin B12: 3.23 µg

Consumption Suggestions

• Salmon can be grilled, pan-fried, or steamed, retaining its nutrients while being delicious.
• Salmon can also be made into sushi or salads, making it a healthy and tasty choice.

5. Eggs

Eggs are a high-quality source of protein and are also rich in various vitamin B.

5.1 Chicken Eggs

Chicken eggs are rich in vitamin B2, vitamin B7 (biotin), and vitamin B12. Every 100 grams of chicken eggs contains:

• Vitamin B2: 0.53 mg
• Vitamin B7: 20 µg
• Vitamin B12: 2.00 µg

Consumption Suggestions

• Chicken eggs can be boiled, fried, or steamed, making them a nutritious food choice.
• Chicken eggs can also be made into egg salad or omelets, enriching meal variety.

5.2 Duck Eggs

Duck eggs have similar nutritional value to chicken eggs, also rich in vitamin B2, vitamin B7, and vitamin B12. Every 100 grams of duck eggs contains:

• Vitamin B2: 0.51 mg
• Vitamin B7: 25 µg
• Vitamin B12: 3.78 µg

Consumption Suggestions

• Duck eggs can be cooked similarly to chicken eggs, such as boiling or frying.
• Duck eggs can also be made into salted eggs or century eggs, important ingredients in Chinese cuisine.

6. Dairy Products

Dairy products are important sources of vitamin B2 and vitamin B12.

6.1 Milk

Milk is rich in vitamin B2 and vitamin B12, with every 100 grams of milk containing:

• Vitamin B2: 0.18 mg
• Vitamin B12: 0.45 µg

Consumption Suggestions

• Drinking an appropriate amount of milk daily can supplement vitamin B and calcium.
• Milk can also be added to coffee, tea, or cereals to enhance flavor and nutrition.

6.2 Yogurt

Yogurt is not only rich in vitamin B2 and vitamin B12 but also contains beneficial probiotics for gut health. Every 100 grams of yogurt contains:

• Vitamin B2: 0.19 mg
• Vitamin B12: 0.37 µg

Consumption Suggestions

• Choose low-fat or unsweetened yogurt as a healthy snack or breakfast option.
• Yogurt can also be made into salad dressings or dips, enjoyed with vegetables or fruits.

7. Leafy Greens

Leafy greens are an excellent source of vitamin B9.

7.1 Spinach

Spinach is rich in vitamin B9, with every 100 grams of spinach containing:

• Vitamin B9: 194 µg

Consumption Suggestions

• Spinach can be used in salads, stir-fries, or soups, offering rich nutrition and delicious flavor.
• Spinach can also be made into spinach juice or puree for easy consumption.

7.2 Kale

Kale is also a good source of vitamin B9, with every 100 grams of kale containing:

• Vitamin B9: 141 µg

Consumption Suggestions

• Kale can be eaten raw, made into salads or sandwich fillings.
• Kale can also be stir-fried, boiled, or made into soups, offering a fragrant and nutritious option.

8. Bananas

Bananas are a good source of vitamin B6.

8.1 Nutritional Value of Bananas

Every 100 grams of bananas contains:

• Vitamin B6: 0.37 mg

Consumption Suggestions

• Bananas can be eaten raw, making them a convenient and nutritious snack option.
• Bananas can also be made into banana smoothies or banana bread, enriching food variety.

9. Yeast

Yeast is a high-quality source of vitamin B, especially vitamin B1, vitamin B2, and vitamin B3.

9.1 Nutritional Yeast

Every 100 grams of nutritional yeast contains:

• Vitamin B1: 11.00 mg
• Vitamin B2: 9.60 mg
• Vitamin B3: 56.60 mg

Consumption Suggestions

• Nutritional yeast can be used as a seasoning, sprinkled on salads, popcorn, and other foods to enhance flavor.
• Nutritional yeast can also be added to soups and sauces to increase nutritional value.

10. Orange Juice

Orange juice is a good source of vitamin B9.

10.1 Freshly Squeezed Orange Juice

Every 100 grams of freshly squeezed orange juice contains:

• Vitamin B9: 30 µg

Consumption Suggestions

• Choose fresh oranges for juicing to retain more nutrients.
• Orange juice can also be mixed with other juices to create juice beverages.

Conclusion

Vitamin B is crucial for human health, and we can obtain sufficient vitamin B through our daily diet. The ten foods high in vitamin B introduced in this article, including whole grains, legumes, nuts and seeds, meat and fish, eggs, dairy products, leafy greens, bananas, yeast, and orange juice, are all excellent sources of vitamin B. By reasonably combining these foods into your daily diet, you can effectively supplement vitamin B and promote physical health.

Of course, in addition to the ten foods mentioned above, there are many other foods that are also rich in vitamin B. It is recommended that everyone choose a variety of foods based on personal preferences and dietary habits to ensure comprehensive and balanced nutrition. If you have any questions about vitamin B or healthy eating, feel free to leave a comment for discussion. Let’s learn together, progress together, and enjoy a healthy and beautiful life!