B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods. In general, dietary supplements containing all eight are referred to as a vitamin B complex. Here are 15 best sources of Vitamin B.
1. Hard Boiled Eggs
Hard boiled eggs pack in all the B vitamins. One or two hard boiled eggs with breakfast or lunch will contain B12, B6, biotin, folate, thiamin, riboflavin, pantothenic acid, and niacin.
Looking to sip your B vitamins rather than chew? A cup of milk accounts for around 29% of the daily recommendation for riboflavin, nearly half the recommendation for vitamin B12, along with B6, biotin, niacin, thiamin, and pantothenic acid. (If you’re lactose-intolerant, oat milk is a great vitamin B-rich alternative.)
3. Beef Liver
Beef liver is a vitamin B12 powerhouse, containing around 1000 percent of the recommended daily intake in one serving. You’ll also get 75 percent of the recommended intake of niacin, along with pantothenic acid, folate, biotin, and B6.
If you’re looking for fruit with a decent amount of B vitamins, oranges are a good choice. This citrus contains folate, B6, thiamin, niacin, riboflavin, and pantothenic acid.
Beef is a great source for all your B vitamins: B12, B6, biotin, thiamin, riboflavin, niacin, folate, and pantothenic acid.
Hummus lovers will be pleased to hear that chickpeas are packed with B vitamins, including vitamin B6, folate, thiamin, niacin, pantothenic acid, and riboflavin.
7. Dark Leafy Greens
Spinach and other dark leafy greens are a great source of numerous B vitamins, including thiamin, riboflavin, niacin, B6, and folate.
8. Fortified Nutritional Yeast
A great option for non-meat eaters who are looking to up their B12 intake, fortified nutritional yeast contains up to 100% of the recommended daily intake of vitamin B12, though the actual amount will vary depending on the specific product. It also contains vitamin B6, biotin, thiamin, riboflavin, and niacin.
9. Whole Grains
Containing thiamin, riboflavin, niacin, and folate, whole grains like brown rice and barley are some of the most commonly recommended sources of B vitamins. Many whole grains are also fortified with folate, which is important during pregnancy.
10. Sweet Potatoes
Sweet potatoes are a great vegetarian source of various B vitamins, including folate, thiamin, riboflavin, niacin, biotin, and vitamin B6.
Bananas are an easy, on-the-go source of B6, folate, thiamin, riboflavin, and niacin.
For tiny legumes, lentils contain a whole lot of B vitamins. Whipping up a pot for the week will help you maintain proper levels of thiamin, riboflavin, niacin, and folate.
Raw carrots contain thiamin, riboflavin, niacin, folate, and vitamin B6. Whether tossed in a salad or dipped in hummus, carrots are a pretty good way to consume some vitamin B, especially if you’re looking for something light.
If your go-to snack of choice is nuts (and you’re also after some vitamin B), grab a handful of almonds, which contain riboflavin, biotin, thiamin, niacin, folate, and vitamin B6.
Great news to everyone in the avocado toast fan club: Avocado is an excellent source of numerous B vitamins, including vitamin B6, thiamin, riboflavin, niacin, folate, biotin, and pantothenic acid.