Ten Foods You Need to Eat to Increase Your Vitamin B Intake

Today we are going to take a look a vitamin B and the types of food you should consume to make sure your body is getting enough of it. The problem here is that there are different types of vitamin B like thiamin (B1), riboflavin (B2), niacin (B3) and biotin (vitamin B7) to name just a few of them. So we are trying to get a wide range of foods to make sure this vitamin has all its bases covered. The good news is there is plenty of vitamin B in common foods that most of us will have as part of our normal diet anyway…

Lean Pork Chops

Lean Pork Chops

Just a single lean pork chop can contain as much as 1.1mg of Vitamin B which is 96% of your daily requirements! It is rich in thiamin (vitamin B1) and can taste amazing when glazed in honey and properly seasoned.

Whole Almonds

Whole Almonds

You can get as much as 1 milligram of riboflavin (vitamin B2) or 85% of the recommended daily allowance from just a handful of whole almonds as well as all the other health benefits that come from them like all the antioxidants and nutrients

Pumpkin Seeds

Pumpkin Seeds

For those who don’t know niacin (vitamin B3) is a water-soluble B vitamin that helps your body use up fat, protein and carbohydrates from all the other foods you eat. Just 100g’s of pumpkin seeds contains as much as 1.2mg of Vitamin B3 which is 97% of your daily allowance!

Free Range Eggs

Free Range Eggs

As a general rule the darker the yolk of the egg, the more vitamin B it contains. Sometimes our bodies don’t produce enough vitamins and one food most doctors will suggest is cramming more eggs into your diet.

Avocado

Avocado

What I love about Avocados is that they taste so rich and creamy while being one of the most versatile foods you can add to your diet. It is also a great source of Pantothenic acid, also called vitamin B5. You can have this as your breakfast, or just as a light and healthy snack before bedtime.

Bananas

Banana

Once again vitamin B6 is a water-soluble vitamin that helps the human body produce amino acids. Just a single banana has as much as 20% of your daily amount of B6 as well as many other healthy things like potassium as well as a higher sugar amount making them great for starting the day and giving you the energy to go on.

Sweet Potatoes

Sweet Potatoes

Just a small half-cup portion of sweet potatoes can provide 2.4 mg of biotin (vitamin B7) which will help your body break down carbohydrates, proteins and fats in all the other foods you eat. Biotin can also help support healthy hair, nails and skin and has even been proven to prevent hair loss in the first place!

Chicken

Chicken

Chicken is a powerful source of vitamin B12 as well as being full of lean protein. White meat is leaner than most dark meats and consuming your chicken skinless saves on a lot of unnecessary saturated fats going into your body. So try to go skinless or even better just stick to the chicken breast.

Asparagus

Asparagus

Put simply a single stick of Asparagus is a folic acid powerhouse with as much as 89mg which is more than enough for a whole weeks worth of it! You could even chop these up into a salad and cover many of the other foods on this list.

Crab Meat

Crab Meat

Vitamin B12 exists in several forms and contains the mineral cobalt meaning it is only really found naturally in animal-based food sources. Shellfish is a great source of this as well as some of the thicker fish meats like salmon, and trout.

 

Do you know of any other foods that are a good source of Vitamin B? If you do, let us know in the comments below.