Getting enough B vitamins is essential to getting the most out of your life. But what exactly does vitamin B contain? There are eight different b vitamins, each with its own name and function. In this article, we list the foods in which you can find these vitamins. From grains, vegetables and fruits to meat, fish and dairy products: the choice is huge.
Vitamin B complex
Vitamin B is the umbrella name for eight B vitamins: B1, B2, B3, B5, B6, B8, B11, and B12. Together, they ensure the release of energy from food. Helps burn carbohydrates, fats and proteins. If you don’t get enough of it, a deficiency will arise, and you naturally want to prevent that. You can identify a vitamin B deficiency by these symptoms.
The minimum amount of vitamin B12 you need daily varies by age. The recommended daily intake is 2.8 micrograms for men and women 14 years of age.
Which food contains a lot of vitamin B?
Your body does not produce vitamin B itself, so it is important that you get these vitamins through a healthy diet. B vitamins are found in a wide variety of foods, from grain products to meat and dairy products. Curious about what foods you should include in your diet to get enough B vitamins? Read and find out which foods contain a lot of vitamin B:
- Vitamin B1 (thiamine): Whole grain products, such as bread and pasta. Potatoes, vegetables, meat and dairy products
- Vitamin B2 (riboflavin): Dairy products, meat, vegetables, fruits and grain products.
- Vitamin B3 (Niacin): Meat, fish and poultry. Fruit, nuts, seeds and grain products. Your body also makes B3 from tryptophan, which is an amino acid found in protein-rich foods.
- Vitamin B5 (pantothenic acid): Meat, poultry, fish, eggs, potatoes and dairy products. Vegetables, legumes and fruits.
- Vitamin B6 (pyridoxine): Meat, eggs, fish, whole grains, fruits, potatoes, and legumes. There is also some vitamin B6 in vegetables, milk and cheese.
- Vitamin B8 (Biotin): Eggs, milk, soy products, liver, nuts, and peanuts.
- Vitamin B11 (folic acid): Fruits and vegetables (especially green). Whole grain products such as bread. Meat and dairy.
- Vitamin B12 (Cobalamin): Vitamin B12 is only found in animal products, such as meat, eggs, and dairy products.
View the exact amount of vitamin B12 in different animal products in the table below:
| Vitamin B12 per serving | micrograms (µg) |
|---|---|
| One cup of semi-skimmed milk (150 ml). | 0.7 |
| 1 bowl of semi-skimmed yoghurt (150 ml) | 1.1 |
| 1 piece of beef (cooked 75 grams) | 1.6 |
| 1 piece of pork (cooked, 75g) | 0.3 |
| 1 piece salmon (cooked, 100g) | 4.0 |
| 1 egg (50 grams) | 0.8 |
Source: Nutrition Center
What fruits contain vitamin B?
There are many different fruits that are rich in vitamin B, and here is a list of some examples:
- Strawberries: Rich in vitamin B11 (folic acid).
- Orange: Rich in vitamin B11 (folic acid).
- Avocado: contains vitamin B5 (pantothenic acid) and B6 (pyridoxine).
- Watermelon: contains vitamin B3 (niacin).
- Grapes: contain vitamin B2 (riboflavin).
Vitamin B supplements
In principle, you get enough B vitamins if you eat a healthy and varied diet. You are not deficient in most vitamins. The exception is Vitamin B12: If you eat little or no animal products, you unfortunately run the risk of a Vitamin B12 deficiency. Hence supplementation is wise. But be warned: Too much B vitamin can be harmful.
Sources: Nutrition centerCouncil of Health 2018
