Food Sources of B Vitamins

Vitamin B consists of a group of water-soluble vitamins that play important roles in cell metabolism. Here's a list of different types of B vitamins and their common food sources:

Vitamin B1 (Thiamine)

• Whole grains: brown rice, whole wheat

• Meat: pork, beef

• Fish: trout, tuna

• Legumes: lentils, black beans

• Nuts and seeds: sunflower seeds

Vitamin B2 (Riboflavin)

• Dairy products: milk, cheese, yogurt

• Eggs

• Lean meats: beef, lamb

• Green vegetables: spinach, broccoli

• Enriched cereals and grains

Vitamin B3 (Niacin)

• Meat: chicken, turkey, beef

• Fish: tuna, salmon

• Whole grains: brown rice, barley

• Legumes: peanuts

• Vegetables: mushrooms, potatoes

Vitamin B5 (Pantothenic Acid)

• Meat: chicken, beef, pork

• Fish: salmon, trout

• Dairy products: milk, cheese

• Eggs

• Vegetables: broccoli, avocados, sweet potatoes

Vitamin B6 (Pyridoxine)

• Meat: chicken, turkey, pork

• Fish: tuna, salmon

• Whole grains: oats, brown rice

• Legumes: chickpeas, soybeans

• Vegetables and fruits: bananas, potatoes, spinach

Vitamin B7 (Biotin)

• Eggs: especially egg yolks

• Nuts and seeds: almonds, peanuts

• Legumes: soybeans, peanuts

• Whole grains

• Vegetables: sweet potatoes, spinach

Vitamin B9 (Folate/Folic Acid)

• Leafy greens: spinach, kale

• Legumes: lentils, chickpeas

• Fruits: oranges, strawberries

• Nuts and seeds

• Fortified cereals and grains

Vitamin B12 (Cobalamin)

• Animal products: meat, fish, poultry

• Dairy products: milk, cheese, yogurt

• Eggs

• Fortified foods: plant-based milk, cereals

A balanced diet that includes a variety of these foods will help ensure adequate intake of the B vitamins.