List of foods high in vitamin B complex you should know

foods high in vitamin B

The B vitamins involve riboflavin, niacin, thiamin, folic acid, vitamin B12, pantothenic acid, biotin and vitamin B6. These vitamins work individually and collectively in every cell to do many different jobs such as helping your body release the energy that it gets from proteins, fats and carbohydrates. Some foods are especially great sources of only one B vitamin, while many other foods are packed with several B vitamins. Fortunately, B vitamins are commonly distributed through the food supply; therefore, if you are eating a balanced, varied diet, which involves foods from all groups of food, you are most likely getting an intake of as various vitamins as you need. Recently, VKool.com made a writing of list of top foods high in vitamin B complex that is useful for people who are getting a vitamin B deficiency. This writing is a collection of top foods rich in B vitamins from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn more about the list of foods high in vitamin B complex!

List Of Foods High In Vitamin B Complex For People With Vitamin B Deficiency

1. Top Foods High In B2 Vitamin (Riboflavin)

foods high in vitamin B

Riboflavin is very good for healthy skin. Riboflavin is an essential vitamin that is required for the proper energy metabolism & a wide range of cellular processes. Milk & milk products including cheese and yogurt are very rich in vitamin B2. Spinach, asparagus, dark green leafy vegetables, eggs, fortified cereals, chicken, and fish also supply a significant amount of vitamin B2 to the diet. Women should have a daily intake of 1.1 mg of riboflavin, and men are 1.3 mg of riboflavin.

Here are top foods rich in vitamin B2 (riboflavin) for you to choose from:

  • Cheese (Gjetost) – 1.38mg (81% DV) of riboflavin in 100g
  • Almonds – 1.10mg (60% DV) of riboflavin in 100g
  • Yeast Extract (Marmite) – 17.5mg (1029% DV) of riboflavin per 100 grams
  • Liver (Lamb’s) – 4.59mg (270% DV) of riboflavin per 100 grams
  • Baker’s Yeast – 4.0mg (235% DV) of riboflavin per 100 grams
  • Dried Herbs and Spices (Parsley) – 2.38mg (140% DV) of riboflavin per 100 grams
  • Cheese (Gjetost) – 1.38mg (81% DV) of riboflavin per 100 grams
  • Beef (Lean Steak) – 0.86mg (51% DV) of riboflavin per 100 grams cooked
  • Roasted Soybeans (Edamame) – 0.76mg (44% DV) of riboflavin per 100 grams
  • Wheat Bran – 0.58mg (34% DV) of riboflavin per 100 grams
  • Oily Fish (Mackerel) – 0.58mg (34% DV) of riboflavin per 100 grams cooked
  • Fortified Cereals – 7.29mg (429% DV) of riboflavin per 100 gram serving
  • Fortified Energy Bars – 3.85mg (226% DV) of riboflavin per 100 gram serving
  • Spirulina (Dried Seaweed) – 3.67mg (216% DV) of riboflavin per 100 gram serving
  • Whey Powder – 2.21mg (130% DV) of riboflavin per 100 gram serving
  • Maple Syrup – 1.27mg (75% DV) of riboflavin per 100 gram serving
  • Liverwurst Sausage – 1.02mg (61% DV) of riboflavin per 100 gram serving

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2. Top Foods High In Biotin Or B7 Vitamin

foods high in vitamin B

Biotin is a nutrient that is needed for the healthy metabolism. This vitamin is widely distributed through the food supply. Here are top foods rich in biotin or vitamin B7 for you to choose from:

  • Peanuts 88% DRI/DV
  • Almonds 49% DRI/DV
  • Sweet Potato 29% DRI/DV
  • Eggs 27% DRI/DV
  • Onions 27% DRI/DV
  • Oats 26% DRI/DV
  • Tomatoes 24% DRI/DV
  • Carrots 20% DRI/DV
  • Walnuts 19% DRI/DV
  • Salmon 15% DRI/DV

See more: List Of 22 Biotin Rich Foods For Hair Growth

3. Top Foods High In Pyridoxine Or B6 Vitamin

foods high in vitamin B

Your daily diet should include 1.3 mg of vitamin B6 to support the growth of new red blood cells. Pyridoxine or B6 vitamin is a water-soluble vitamin that is necessary for the immune system, the nervous system, the proper maintenance of the red blood cell metabolism, & any other bodily functions. A deficiency in B6 vitamin can lead to depression, convulsions, skin inflammation (dermatitis), confusion, and even anemia.

Here are top foods rich in pyridoxine or B6 vitamin for you to choose from:

  • Sunflower seeds (one of foods high in vitamin B complex) contain 1.35mg (67% DV) of vitamin B6 in 100g
  • Pistachio nuts – 1.12mg (56% DV) of vitamin B6 in 100g
  • Fish (tuna, cooked) – 1.04mg (52% DV) of vitamin B6 in 100g
  • Turkey, light meat, cooked & chicken – 0.81mg (40% DV) of vitamin B6 in 100g
  • Bran (rice) – 4.07mg (204% DV) of vitamin B6 per 100 grams
  • Dried herbs and spices (sage) – 2.69mg (135% DV) of vitamin B6 per 100 grams
  • Baker’s yeast – 1.50mg (75% DV) of vitamin B6 per 100 grams
  • Wheat germ – 1.30mg (65% DV) of vitamin B6 per 100 grams
  • Garlic – 1.24mg (62% DV) of vitamin B6 per 100 grams
  • Liver (beef, cooked) – 1.03mg (51% DV) of vitamin B6 per 100 grams
  • Fortified cereals – 12mg (600% DV) of vitamin B6 per 100 gram serving
  • Pheasant (cooked) – 0.75mg (38% DV) of vitamin B6 per 100 gram serving
  • Shiitake (dried) – 0.97mg (48% DV) of vitamin B6 per 100 gram serving
  • Lean beef (rib, cooked) – 0.68mg (34% DV) of vitamin B6 in 100g
  • Lean pork (sirloin, cooked) – 0.79mg (39% DV) of vitamin B6 in 100g

See more: Top Health Benefits Of B Vitamins – The Best Benefits!

Keep reading this writing if you want to discover other foods high in vitamin B complex!

4. Top Foods High In B3 Vitamin (Niacin)

foods high in vitamin B

Vitamin B3, or niacin promotes the healthy nerve function and it benefits your cardiovascular system. In addition, vitamin B3 aids you in energy production. Women need 14 mg of niacin, while men need 16 mg.

Vitamin B3 is a vitamin that helps process the fat in the body, regulate blood sugar levels and lower cholesterol levels. If you have a deficiency of vitamin B3, this can lead to pellagra, a condition characterized by dermatitis, dementia, diarrhea, amnesia, delirium, and inflammation of the mouth and lead to death if left untreated. Here are top foods rich in vitamin B3 (niacin) for you to choose from:

  • Fish (one of foods high in vitamin B complex) contains 22.1mg (110% DV) of niacin in 100g
  • Turkey and chicken (cooked chicken breast) – 14.8mg (74% DV) of niacin in 100g
  • Liver (Cooked Lamb Liver) – 16.7mg (83% DV) of niacin in 100g
  • Peanuts (Oil Roasted) – 13.8mg (69% DV) of niacin in 100g
  • Yeast Extract – 127.5mg (638% DV) of niacin per 100 grams
  • Bran (Rice) – 34.0mg (170% DV) of niacin per 100 grams
  • Veal (Cooked) – 12.6mg (63% DV) of niacin per 100 grams
  • Baker’s Yeast – 40.2mg (201% DV) of niacin per 100 gram serving
  • Instant Coffee – 28.2mg (141% DV) of niacin per 100 gram serving
  • Canned Anchovies – 19.9mg (100% DV) of niacin per 100 gram serving
  • Shiitake Mushrooms (Dried) – 14.1mg (71% DV) of niacin per 100 gram serving
  • Fortified Cereals (Bran Flakes) – 90.6mg (453% DV) of niacin per 100 gram serving

See more: Top 7 Vitamins For Skin Health – Must Know Skin Care Tips

5. Top Foods High In Pantothenic Acid (B5 Vitamin)

foods high in vitamin B

Pantothenic acid is an essential vitamin that is needed for the enzyme function, cellular processes & optimal maintenance of fat. Women and men need to consume 5 mg daily in their diet. A deficiency of pantothenic acid is rare, but when it occurs, it can lead to apathy, numbness, paresthesia, irritability, fatigue, and muscle cramps.

Here are top foods rich in pantothenic acid (vitamin B5) for you to choose from:

  • Fortified cereals (all-bran) – 34.5mg (345% daily value) of pantothenic acid per 100 gram serving
  • Liver cheese – 3.54mg (35% daily value) of pantothenic acid per 100 gram serving
  • Potato chips – 4.35mg (43% daily value) of pantothenic acid per 100 gram serving
  • Caviar – 3.50mg (35% daily value) of pantothenic acid per 100 gram serving
  • Mushrooms (shiitake, cooked) – 3.59mg (36% daily value) of pantothenic acid per 100 grams
  • Yeast extract (marmite) – 4.60mg (46% daily value) of pantothenic acid per 100 grams
  • Whey (dried) – 5.62mg (56% daily value) of pantothenic acid per 100 grams
  • Sunflower seeds – 7.06mg (71% daily value) of pantothenic acid per 100 grams
  • Bran (rice) – 7.39mg (74% daily value) of pantothenic acid per 100 grams
  • Liver (chicken, cooked) – 8.32mg (83% daily value) of pantothenic acid per 100 grams
  • Baker’s yeast – 13.5mg (135% daily value) of pantothenic acid per 100 grams
  • Cheese (gjetost) – 3.35mg (34% daily value) of pantothenic acid in 100g
  • Oily fish (trout, cooked) – 2.24mg (22% daily value) of pantothenic acid in 100g
  • Avocados – 1.46mg (15% daily value) of pantothenic acid in 100g
  • Eggs – 1.53mg (15% daily value) of pantothenic acid in 100g
  • Lean pork (sirloin, cooked) – 1.65mg (17% daily value) of pantothenic acid in 100g
  • Beef and veal (veal shoulder, cooked) – 1.61mg (16% daily value) of pantothenic acid in 100g
  • Chicken and turkey (chicken drumstick, cooked) – 1.32mg (13% daily value) of pantothenic acid in 100g

6. Top Foods High In B9 Vitamin (Folate)

foods high in vitamin B

Doctors recommend that people should consume 400 micrograms of vitamin B9 daily. It will help promote red blood cell health & nervous system function. Vitamin B9 is a water-soluble vitamin that has many rich natural sources. Folate or vitamin B9 is required for a lot of body functions such as DNA synthesis & repair, cell growth and cell division. A deficiency of this vitamin can lead to the slower development in children and anemia in adults. For pregnant women, folic acid is especially essential for the proper fetal development. Here are top foods rich in folate or vitamin B9 for you to choose from:

  • Yeast Extract (marmite, one of foods high in vitamin B complex) contains 3786µg (947% DV) of Folate per 100 grams
  • Baker’s Yeast – 2340µg (585% DV) of Folate per 100 grams
  • Fortified Cereals – 1379µg (345% DV) of Folate per 100 grams
  • Liver (Chicken) – 578µg (145% DV) of Folate per 100 grams
  • Dried Herbs and Spices (Basil) – 310µg (78% DV) of Folate per 100 grams
  • Wheat Germ – 281µg (70% DV) of Folate per 100 grams
  • Sunflower Seeds – 238µg (60% DV) of Folate per 100 grams
  • Soya Beans (Edamame) – 205µg (51% DV) of Folate per 100 grams
  • Parsley (Fresh) – 152µg (38% DV) of Folate per 100 grams
  • Peanuts – 145µg (36% DV) of Folate per 100 grams
  • Fortified Energy Bars – 905μg (226% DV) of Folate per 100 gram serving
  • Shiitake Mushrooms (Dried) – 163µg (41% DV) of Folate per 100 gram serving
  • Bean Sprouts – 172µg (43% DV) of Folate per 100 gram serving
  • Bread (Wheat Bread) – 85µg (21% DV) of Folate in 100g
  • Oranges – 39µg (10% DV) of Folate in 100g
  • Lettuce (Cos or Romaine) – 136µg (34% DV) of Folate in 100g
  • Asparagus (Cooked) – 149µg (37% DV) of Folate in 100g
  • Lentils (Cooked) – 181µg (45% DV) of Folate in 100g
  • Spinach (Raw) – 194µg (49% DV) of Folate in 100g
  • Black Eyed Peas – Cooked – 208µg (52% DV) of Folate in 100g

See more: Top 10 Benefits Of Folic Acid Supplements On Health Are Revealed

You will know more about foods high in vitamin B complex if continue reading!

7. Top Foods High In B12 Vitamin (Cobalamin)

foods high in vitamin B

The animal food is the only natural source providing vitamin B12, but many products such as soy products & cereals are fortified with vitamin B12 so this vitamin is commonly available in the supply of food. A deficiency of cobalamin can lead to fatigue http://vkool.com/how-to-treat-fatigue/ , anemia, depression, mania, and even permanent damage to the central nervous system and brain.

Here are top foods rich in vitamin B12 (Cobalamin) for you to choose from:

  • Shellfish (Cooked Clams) – 98.9μg (1648% DV) of vitamin B12 in 100 grams
  • Liver (Beef) – 83.1μg (1386% DV) of vitamin B12 in 100 grams
  • Fish (Mackerel) – 19.0μg (317% DV) of vitamin B12 in 100 grams
  • Crustaceans (Crab) – 11.5μg (192% DV) of vitamin B12 in 100 grams
  • Silken Tofu – 2.4μg (40% DV) of vitamin B12 in 100 grams
  • Fortified Cereals (All Bran) – 20.0μg (333% DV) of vitamin B12 in 100 grams
  • Red Meat (Beef) – 6.0μg (100% DV) of vitamin B12 in 100 grams
  • Skim Milk – 0.5μg (8% DV) of vitamin B12 in 100 grams
  • Cheese (Swiss) – 3.3μg (56% DV) of vitamin B12 in 100 grams
  • Eggs (Chicken’s) – 2.0μg (33% DV) of vitamin B12 in 100 grams
  • Clams – 98.9μg (1648% DV) of vitamin B12 per 100 grams cooked
  • Caviar (Fish Eggs) – 20.0μg (333% DV) of vitamin B12 per 100 grams
  • Octopus – 36μg (600% DV) of vitamin B12 per 100 grams cooked
  • Fish (Tuna) – 10.9μg (181% DV) of vitamin B12 per 100 grams cooked
  • Lean Beef – 8.2μg (136% DV) of vitamin B12 per 100 grams cooked
  • Lobster – 4.0μg (67% DV) of vitamin B12 per 100 grams cooked
  • Lean Lamb – 3.7μg (62% DV) of vitamin B12 of vitamin B12 per 100 grams cooked
  • Fortified Energy Bars – 12.24μg (204% DV) of vitamin B12 per 100 gram serving
  • Liver Sausage – 13.5μg (224% DV) of vitamin B12 per 100 grams
  • Ostrich – 6.4μg (106% DV) of vitamin B12 per 100 grams leg cooked
  • Emu Steak – 9.37μg (156% DV) of vitamin B12 per 100 gram serving

See more: 12 Good Minerals And Vitamins For Healthy Hair Growth

8. Top Foods High In B1 Vitamin (Thiamin)

foods high in vitamin B

The body relies on vitamin B1 (thiamin) to regulate the appetite and support the metabolism. Men and women need 1.2 and 1.1 mg daily, respectively. Here are top foods rich in vitamin B1 for you to choose from:

  • Pork (lean) – 1.12mg (74% DV) of thiamin in 100g, lean pork chops (51% daily value per 3 oz cooked), lean pork tenderloin (56% daily value per 3 oz cooked), lean pork loin (58% daily value per 3 oz cooked).
  • Fish (trout) – 0.43mg (28% DV) of thiamin in 100g, mackerel (9% daily value per 3oz cooked), tuna (16% daily value per 3 oz cooked), shad (10% daily value per 3 oz cooked), salmon (19% daily value per 3 oz cooked)
  • Nuts (macadamia) – 0.71mg (47% DV) of thiamin in 100g, cashews (7% DV per ounce), pecans (9% DV per ounce), brazil nuts (12% DV per ounce), pistachio (13% DV per ounce)
  • Seeds (sunflower) – 1.48mg (99% DV) of thiamin in 100g, squash seeds and pumpkin (5% DV per ounce), chia seeds (16% DV per ounce), sesame seeds (22% DV per ounce)
  • Bread (wheat) – 0.47mg (31% DV) of thiamin in 100g, rye bread (9% DV per piece or slice), wheat english muffin (16% DV per piece or slice), wheat bagel (26% DV per piece or slice)
  • Green peas – 0.28mg (19% DV) of thiamin in 100g, frozen sweet corn (19% DV per cup cooked), fresh green peas (28% DV per cup cooked)
  • Squash (acorn) – 0.17mg (11% DV) of thiamin in 100g, hubbard & butternut (10% DV per cup of cubes (205g), cooked)
  • Asparagus (cooked) – 0.16mg (11% DV) of thiamin in 100g, 1/2 cup of asparagus (90g), cooked, frozen provides 4% DV, 1/2 cup of asparagus, canned, uncooked provides 5% DV.
  • Dry roasted soy beans (such as edamame) – 0.43mg (28% DV) of thiamin in 100g
  • Beans (navy) – 0.24mg (16% DV) of thiamin in 100g, mung beans (22% DV per cup cooked), black beans (28% DV per cup cooked), and pink beans (29% DV per cup cooked).
  • Yeast extract (marmite) – 23.38mg (1558% DV) of thiamin in 100g
  • Baker’s yeast – 99mg (733% DV) of thiamin in 100g
  • Fortified cereals (wheat flakes) – 5.20 mg (347% daily value) of thiamin in 100g
  • Bran (rice) – 2.75mg (184% DV) of thiamin in 100g
  • Wheat germ – 1.88mg (125% DV) of thiamin in 100g
  • Sesame seeds – 1.21mg (80% DV) of thiamin in 100g
  • Spices (coriander leaf) – 1.25mg (83% DV) of thiamin in 100g
  • Peanuts – 0.44mg (29% DV) of thiamin in 100g
  • Pine nuts – 1.24mg (83% DV) of thiamin in 100g
  • Spirulina – 2.38mg (159% DV) of thiamin in 100g
  • Hibiscus tea – 1.28mg (85% DV) of thiamin in 100g
  • Cereals (corn & rice) – 6.29mg (419% DV) of thiamin in 100g

To see all of our writings about health benefits and foods high in vitamin B, A, C and more, easy cooking tips and tricks, and healthy food recipes, go to our main Foods & Recipes page. After reading the writing of the list of foods high in vitamin B complex for dieters to choose from, hope that this writing helps readers understand more about benefits of B vitamins and know which foods high in vitamin B groups including, B1, B2, B3 and other B vitamins. However, it is solely for the informational purpose and it is not intended to give medical advice, so make sure that you will consult with your medical practitioner before taking a supplement of B vitamins presented in this article. If you have any question, or you know other foods high in vitamin B complex, please leave them below.

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