What contains Vitamin B? 10 Healthy Foods

List of Foods Containing the Highest Vitamin B

B vitamins are a group of vitamins that are essential for health. Since these group vitamins are excreted with water, our body cannot store them, so we need to get them from the foods we eat and drink every day.

What contains Vitamin B? 10 Healthy Foods

• Salmon
• Red meat
• Liver
• Egg
• Milk
• shellfish
• White meat
• legumes
• nuts
• green leafy vegetables

1) Salmon

• A versatile and highly nutritious fish. It is enriched with high amounts of B12 and other B group vitamins and also contains high amounts of omega 3 fatty acids. Salmon is also rich in folic acid, or vitamin B9.
• Contents of 100 grams of cooked salmon: It meets almost all of the daily need for vitamins B12 and B6 and more than half of the vitamin B2.
• Salmon sold in our country is mostly imported from Scandinavian countries. Therefore, it is important whether the salmon you buy is fresh or not.

2) Red Meat

• It is an excellent source of all B vitamins.
• Studies have observed vitamin B3 and B6 deficiency, especially B12, in people who do not consume red meat.
• 100 grams of cooked beef meets almost all of our daily vitamin B3 and B6 needs and more than half of our B12 vitamin needs.

3) Liver

• This food, which is frequently consumed in our country, is a real source of B vitamins. However, if you do not like consuming liver very much, other offal of cattle also contain high amounts of B vitamins.
• 100 grams of liver meets almost all of the daily vitamins b6, b1 and b3, and almost half of the vitamin b12 needs.

4 eggs

• If you don’t consume meat, eggs are an excellent source of B vitamins.
• It contains high amounts of vitamin b7 (biotin) and vitamin b9 (folic acid).
• A fully cooked, average-sized whole egg meets one-third of our daily biotin needs. However, when consuming eggs, it is important to consume them cooked rather than raw, in terms of vitamin absorption.

5) Milk

• Like all animal foods, milk is a rich source of B vitamins.
• It contains high amounts of vitamin B2.
• 1 glass of milk (220 ml) meets almost half of our daily vitamin B2 needs and one fifth of our vitamin B12 needs.

6) Shellfish

• All other shellfish, especially mussels, crabs, oysters and lobsters, are sources of B vitamins.
• These creatures generally contain high amounts of vitamins b2 and b12.
• 100 grams of sea creatures generally provide one quarter of the daily vitamin B2 and almost all of the vitamin B12.
• If you cannot consume these creatures, which are not consumed much in our country, there are also different foods containing B vitamins on the list that will suit your taste.

7) Chicken and Turkey Meat

• They are a strong source of B vitamins that do not increase cholesterol levels.
• Chicken and turkey meat contains high amounts of vitamins b3 and b6.
• 100 grams of cooked chicken and turkey meat meets one-third of our daily vitamin B6 needs and one-fourth of our vitamin B3 needs.

8) Legumes

• Legumes, which are common on the tables in our country, contain high amounts of B vitamins.
• Legumes such as beans, green lentils, chickpeas, kidney beans and green peas are rich sources of B vitamins.
• In general, they all contain vitamin b9 (folic acid), vitamin b3 (niacin) and vitamin b6 (pyridoxine). 100 grams of cooked chickpeas meet one-third of our daily folic acid needs, and 100 grams of cooked green lentils meet more than half of our vitamin B1 (thiamine) needs and one-third of our vitamin B2 (riboflavin) needs.

9) Nuts

• Our country is a nut paradise and we should definitely include these foods rich in B vitamins in our diet.
• All other nuts, especially almonds, sunflower seeds, pumpkin seeds and hazelnuts, are sources of B vitamins. Sunflower contains high amounts of vitamin B5 (pantothenic acid), B6 ​​(pyridoxide) and B9 (folic acid), while almonds and hazelnuts contain high amounts of vitamin B1 (thiamine), vitamin B3 (niacin) and vitamin B6 (pyridoxine).

10) Green Leafy Vegetables

• Spinach, cabbage, lettuce, broccoli and arugula are foods rich in B vitamins. If you are on a fat-free diet, these foods rich in B vitamins are very suitable for you.
• These vegetables generally contain high levels of vitamin B9 (folic acid).
• If you are pregnant or planning to become pregnant, adding green leafy vegetables, which are rich in B vitamins, to your diet can help replenish your B vitamin stores.
• Green leafy vegetables; It is beneficial to consume it raw as the vitamins in it are lost during cooking. 100 grams of cooked spinach and 100 grams of raw lettuce meet one-third of the daily vitamin B9 needs.

Moreover:

All types of fish, yoghurt, cheese, avocado and orange, which is also a strong source of vitamin C, are among the foods rich in B vitamins.

What are the B Vitamins?

• Thiamine (vitamin B1)
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Pyridoxine (vitamin B6)
• Biotin (vitamin B7)
• Folic acid (vitamin B9)
• Cobalamin (vitamin B12)

B vitamins are similar to each other in terms of their properties, but each of them has different functions for our body. The common function of these vitamins is to basically provide energy for our body.

Other functions of group B vitamins:

• Vitamin B1: It functions in the functioning of organs, especially the brain, and is the main actor in regulating energy metabolism. Deficiency may cause memory problems, fatigue and loss of appetite.
• Vitamin B2: This vitamin is not stored in the body. In case of deficiency, tongue swelling and sores in the mouth may occur. It is effective in muscle development and the functioning of fats necessary for the body.
• Vitamin B3: It plays a role in the healthy functioning of the nervous system and improving cholesterol levels.
• Vitamin B5: Deficiency has been observed especially in people with acne problems. Its function is to repair skin and organ tissue.
• Vitamin B6: It is effective in the regular functioning of hormones and the functioning of proteins necessary for our body. In its deficiency, hormonal irregularities may occur.
• Vitamin B7: It is a vitamin necessary for hair, skin and nail health.
• Vitamin B9: This vitamin, which pregnant women take especially as a supplement, prevents birth defects by regulating the DNA structure.
• Vitamin B12: It is effective in the healthy functioning of the nervous system and the production of red blood cells. In its deficiency, anemia and memory problems caused by vitamin B12 deficiency may occur.