There are eight B vitamins that are collectively known as B complex vitamins. They include, thiamine – vitamin B1, riboflavin – B2, niacin – B3, pantothenic acid – B5, pyridoxine – B6, biotin – B7, folate – B9, and cobalamin – B12. Each of these vitamins has its own unique health benefits and function in the body, all of which generally has something to do with energy production and the creation of important cellular molecules.
Your body can only store cobalamin – B12 for long periods of time; the remaining b complex vitamins have to be regularly replenished through your diet. That is why a vitamin rich diet is so important. Without it, you will suffer from vitamin B deficiencies which can range from simple fatigue to moodiness and disturbed vision.
A vitamin B rich diet is laden with vitamin B rich foods. Read on to learn the best vitamin B rich foods to focus on including in your diet.
Vitamin B Rich Foods
Fatty Fish
Fatty fish like salmon, tuna, mackerel, etc. are great sources of B complex vitamins. They contain thiamine – B1, riboflavin = B2, niacin – B3, pantothenic acid – B5, pyridoxine – B6, and cobalamin – B12.
Leafy Greens
Dark, leafy green, vegetables such as, spinach, kale, Swiss chard, etc. are also fantastic sources of B complex vitamins, especially folate – B9. The best way to get the full value of the folate is to eat the vegetables raw and uncooked. The more you heat the vegetables, the less of the folate is destroyed.
Liver and Organ Meats
You may not like eating liver and onions, but organ meats are top notch sources of b complex vitamins. A 100 g serving of beef liver contains, thiamine – B1, riboflavin – B2, niacin – B3, pantothenic acid – B5, pyridoxine – B6, biotin – B7, folate – B9, and cobalamin – B12.
