Best Food with vitamin b in it and their benefits

There are some best Food with vitamin B in essential in your diet
From the skin to the nervous system, through cellular metabolism and energy management in the body, our body needs a regular supply of these nutrients.

Vitamin b benefits


The group of vitamins has eight components, and among them, cobalamin, also known as vitamin B12, is the only one that the body stores for extended periods.

The other seven should be consumed regularly to ensure good health: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7 or ‘vitamin H’) and folic acid (B9).

These vitamins can also be obtained through nutritional supplements, something essential if you follow a vegan diet, but they will not provide the same benefits unless they are prescribed by a doctor due to deficiencies.

Its consumption through food is related to a lower risk of death from any cause, so Business Insider in collaboration with ScienceAlert has developed a guide with 11 meals that can provide them, whatever our dietary pattern.

food with vitamin b in it


Eggs are an excellent source of protein and their bad reputation as a factor of cholesterol increase has been lagging behind based on new scientific evidence. apart from this, they provide a good amount of B7 or biotin in both yolk and white. It is just an issue of taste, the ideal would be to eat both.
It is also advisable to consume just eggs that are well made, and in this case, it is because the raw white contains avidin, a protein that blocks the absorption of biotin by the body.

Sunflower seeds

It is much more than a snack for recreation and with which to spend the afternoon sitting on a bench: sunflower seeds contain the highest levels of pantothenic acid (B5) of all foods consumed by man.

The problem with this vitamin is that anyhow it is available in a number of animal and vegetable products, it does so in small numbers that are easily lost during processing. But the shells help to preserve it, so it is preferable to acquire them naturally, even if they are for seasoning salads or buns.

The nutritional yeast.

Food with vitamin b

The nutritional yeast is found from the fermentation of cane molasses and beet which is pasteurized, dried and distributed flaked. It carries some type B vitamins (B3, B6, and B1) and, as it is part of vegan diets, most commercialized formats are also reinforced with B12. Its taste is slightly salty, giving a touch of “cheese” to vegan recipes.


This fatty fish is recommended for being rich in omega-type acids, other essential nutrients that can only be obtained through diet.

But its benefits do not end there: 100 grams of salmon per day already satisfy half of the requirements of vitamins B3, B12 and B6. And it will also provide B2, B1, and B5.


Chicken meat is a particularly good source of niacin and pyridoxine: B3 and B6 are found in white parts such as breasts. Other pieces, such as the thighs, have more than B5 and B2.
A meal with chicken provides six of the eight vitamins of group B.

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vitamin b fruits name,

Veal is rich in niacin: B3, if we give up obtaining it from animal origins, can be found in wheat flour. It is especially important for the health of the skin and nervous system. In this food, we also find the very important B12 next to B1, B2, and B6.


Riboflavin helps the body process the energy it obtains from the food it consumes and helps maintain the nervous system. Cow’s milk, in that sense, is a good source of B2 and the main source for people do not suffer from lactose intolerance.
A glass full of milk also contains B1 and B5: for those who cannot or do not want to drink it, there are ‘fortified’ foods such as cereals and rice to compensate for it.

Vitamin b vegetables


In fact, folic acid is present in the legumes of this family: those of a lifetime ( chickpeas, beans, beans ) and the most exotic such as black beans or edamame. B9 is necessary for the proper formation of red blood cells.


The leafy vegetables like spinach the lettuce incorporating the important amount of folic acid, especially if eaten raw in salads. If cooked, as is the case with spinach, they tend to lose it, so in this case, a low-temperature preparation is more advisable.


Food with vitamin b

It is not just a fancy bite: this mollusk is enriched with B12 and omega-3 fatty acids that, in addition to the advantage described above, are linked to lower brain inflammation, which in turn results in a reduces in the risk of depression and other imbalances.

Other bivalves like mussels and clams provide us with this Food with vitamin b in it and along with other important nutrients such as zinc.


This visceral flesh is an original bomb of vitamins: in times of famine, it was common tablespoon oil cod liver to supplement nutritional deficiencies, also of vitamin D 100 g is enough of the liver to obtain the requirements of B2, B5 and B3, and significant amounts of folic acid, B6 and B12. But since it is not meat for all palates, an option is to purchase it chopped and mix it to pasta sauces, stews or broths.

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