What Vegetables Have Vitamin B? Vitamin B plays a vital role in the growth and repair of body tissues. B Vitamins also help increase energy levels within the body, while strengthening the immune system. Different types of vegetables contain different amounts of vitamin B. However, leafy green vegetables have a high content of vitamin B. Below are the top 10 vegetables that are an excellent source of vitamin B.
What Vegetables Have Vitamin B
Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Cobalamin (B12), Folic acid (Folate), and B9
B vitamins are crucial for converting fat, protein, and carbs into energy. Additionally, homocysteine levels, an amino acid that if elevated, can increase the risk of heart disease, are stabilized by vitamin B6 and iron. Vitamin B12 and folate help vitamin B6 work more effectively.
Additionally essential for healthy blood and nerves is vitamin B12. Because folate and vitamin B12 work together to create and maintain our genetic material (DNA), they have an effect on every cell in the body.
The majority of B vitamins have a name and a number. Although we’ve picked the most frequent name for each, food packaging may use either or all of these terms.
How much B vitamins do we need?
B vitamins must be consumed daily since the body does not store them; instead, it uses them as needed. It is difficult to ingest too much B vitamin because any excess is eliminated through urine. In New Zealand, deficiencies in the majority of B vitamins are uncommon because daily diets already contain sufficient amounts of these nutrients, negating the need for supplementation. With regard to this, folate and vitamin B12 are exceptions. (as detailed below).
Who needs more and why?
- Women who are pregnant, or planning a pregnancy, should take a daily supplement of 800 µg folic acid. This should be taken for at least one month before, and three months after, becoming pregnant. This is a crucial time in the baby’s development, particularly for the ‘neural tube’, which becomes the brain and spinal cord (NRV).
- Strict vegetarians (who avoid dairy products and eggs) and vegans are reliant on foods with added vitamin B12 or supplements, as vitamin B12 is only found naturally in foods of animal origin. Vitamin B12 fortified foods (foods with vitamin B12 added to them) include some breakfast cereals, soy products and a few yeast extracts (B12 | NRV, 2018)*.
Which foods contain B vitamins?
- Thiamin: whole grains, nuts, meat (especially pork) and fortified breakfast cereals*.
- Riboflavin: milk, eggs, liver, mushrooms, green vegetables and fortified breakfast cereals*.
- Niacin: meat, mushrooms and fortified breakfast cereals*.
- B6: beef, fish and poultry, eggs, whole grains and some vegetables.
- B12: meat, milk and eggs and some yeast extracts*
- Folate: dark leafy green vegetables (asparagus, spinach, Brussels sprouts), liver, peanuts, legumes (dried beans and peas) bananas, strawberries, oranges and orange juice, fortified breakfast cereals*, bread**. (Folic acid is the synthetic form of folate, which is used in supplements and added to foods.)
Why Is Vitamin B Complex Important, and Where Do I Get It?
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What is vitamin B complex?
Vitamin B complex is composed of eight B vitamins:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
Each of these essential vitamins contributes to your overall bodily function. Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.
What are the health benefits of B Complex vitamins?
B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Vitamin B complex may help prevent infections and help support or promote:
- cell health
- growth of red blood cells
- energy levels
- eyesight
- brain function
- digestion
- appetite
- proper nerve function
- hormones and cholesterol production
- cardiovascular health
- muscle tone
For those who pregnant
For those who are expecting or nursing, B vitamins are particularly crucial. These vitamins lower the chance of birth abnormalities and help in embryonic brain development.
B vitamins may assist expectant mothers in controlling their energy levels, reducing morning sickness, and reducing their risk of preeclampsia.
For boosting testosterone
The testosterone levels in males, which naturally decline as they age, are supposed to be increased by B vitamins, which are sometimes present in “testosterone-boosting” supplements. However, there aren’t any human studies to back up these assertions.
Despite the absence of proof for any testosterone-boosting benefits, it is possible that B vitamins may help regulate both male and female hormones because they are beneficial in hormone regulation.
How much vitamin B complex do you need?
The recommended daily amount of each B vitamin varies.
According to the National Institutes of Health (NIH)Trusted Source, the recommended daily intake for women is:
- B1: 1.1 milligrams (mg)
- B2: 1.1 mg
- B3: 14 mg NE
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 micrograms (mcg)
- Folic acid: 400 mcg DFE
- B12: 2.4 mcg
For men, the NIH recommends the following daily intake:
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg NE
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 mcg
- Folic acid: 400 mcg DFE
- B12: 2.4 mcg
older peopleThose who are Trusted Source and pregnant might need more B vitamins. For information on dose that is specific to your requirements, ask your doctor.
Your body’s ability to adequately absorb vitamin B can be hampered by a number of underlying medical issues. If you have: You should also discuss your vitamin B intake with your doctor.
- celiac disease
- HIV
- Crohn’s disease
- alcohol use disorder
- kidney conditions
- rheumatoid arthritis
- ulcerative colitis
- inflammatory bowel disease
What foods is it found in?
Lots of foods contain B vitamins, making it easy to get enough from your diet. It’s best to get your B vitamins from a wide variety of food sources. This helps ensure you’re getting enough of each type.
You can find vitamin B in:
- milk
- cheese
- eggs
- liver and kidney
- meat, such as chicken and red meat
- fish, such as tuna, mackerel, and salmon
- shellfish, such as oysters and clams
- dark green vegetables, such as spinach and kale
- vegetables, such as beets, avocados, and potatoes
- whole grains and cereals
- beans, such as kidney beans, black beans, and chickpeas
- nuts and seeds
- fruits, such as citrus, banana, and watermelon
- soy products, such as soy milk and tempeh
- blackstrap molasses
- wheat germ
- yeast and nutritional yeast
How can you tell if you’re deficient?
By eating a balanced diet, most people are able to receive adequate B vitamins. However, it is still possible to have a deficiency, particularly if you have been taking specific medications like proton pump inhibitors for a period or if you adhere to a very strict vegan or vegetarian diet.
The following symptoms may signal you’re not getting enough B vitamins:
- skin rashes
- cracks around the mouth
- scaly skin on the lips
- swollen tongue
- fatigue
- weakness
- anemia
- confusion
- irritability or depression
- nausea
- abdominal cramps
- diarrhea
- constipation
- numbness or tingling in the feet and hands
Schedule a consultation with your doctor if you’re uncertain about the cause of any of these symptoms.
Although a vitamin B shortage may be to blame, there are a number of other underlying illnesses that share comparable symptoms. Your physician can offer a diagnosis and guidance on what to do next.
10 Vegetables Packed With B Vitamins You Should Be Eating More Of
Vegetables supply fiber and potassium — and some even pack B vitamins.
It’s simple to overlook your B vitamins in a society where vitamins C and D dominate the conversation. The importance of B vitamins for maintaining healthy body and mind functions cannot be overstated.
There are plenty of vegetables you may eat to improve your daily intake of vitamin B even though many important sources are animal-based.
Include these vitamin B vegetables in your shopping basket the next time you’re in the produce section.
Vitamin B Vegetables
If you’re unsure about the reason of any of these symptoms, make an appointment with your doctor.
Although a vitamin B deficiency may be to fault, many other underlying disorders have symptoms that are similar. Your doctor can make a diagnosis and advise you on your next steps.
1. Asparagus
- 16% vitamin B1
- 15% vitamin B2
- 8% vitamin B3
- 7% vitamin B5
- 7% vitamin B6
- 17% vitamin B9
2. Broccoli
- 5% vitamin B1
- 8% vitamin B2
- 4% vitamin B3
- 10% vitamin B5
- 9% vitamin B6
- 14% vitamin B9
3. Brussels Sprouts
- 10% vitamin B1
- 6% vitamin B2
- 4% vitamin B3
- 5% vitamin B5
- 11% vitamin B6
- 13% vitamin B9
4. Collards
- 2% vitamin B1
- 4% vitamin B2
- 2% vitamin B3
- 2% vitamin B5
- 3% vitamin B6
- 12% vitamin B9
5. Edamame
- 26% vitamin B1
- 18% vitamin B2
- 9% vitamin B3
- 12% vitamin B5
- 9% vitamin B6
- 121% vitamin B9
6. Green Peas
- 32% vitamin B1
- 15% vitamin B2
- 19% vitamin B3
- 3% vitamin B5
- 14% vitamin B6
- 24% vitamin B9
7. Mustard Greens
- 4% vitamin B1
- 5% vitamin B2
- 3% vitamin B3
- 2% vitamin B5
- 6% vitamin B6
- 2% vitamin B9
8. Romaine Lettuce
- 3% vitamin B1
- 2% vitamin B2
- 1% vitamin B3
- 1% vitamin B5
- 2% vitamin B6
- 16% vitamin B9
9. Spinach
- 2% vitamin B1
- 4% vitamin B2
- 1% vitamin B3
- 3% vitamin B6
- 15% vitamin B9
10. Turnip Greens
- 3% vitamin B1
- 4% vitamin B2
- 2% vitamin B3
- 4% vitamin B5
- 9% vitamin B6
- 27% vitamin B9
Healthy Foods Are Exceptionally High in Vitamin B
Consume B vitamins for a healthy heart, brain, and other tissues.
The B vitamins account for eight of the 13 essential vitamins that our body need. Why are they crucial? According to Janice Chow, RD, a registered dietitian and the owner of The Mindful Chow in California, B vitamins are necessary for metabolism as well as cell and DNA synthesis, including the production of red blood cells. Amandeep Kalsi, RD, MPH, a registered dietitian in California, adds, “Your energy levels, brain function, immune function, eyesight, digestion, nerve function, hormone production, muscle tone, and cardiovascular health all require vitamin B.”
The Daily Value (DV) for the eight B vitamins are:
- B1, Thiamin: 1.1 milligrams
- B2, Riboflavin: 1.1 milligrams
- B3, Niacin: 14 milligrams
- B5, Pantothenic Acid: 5 milligrams
- B6, Pyridoxine: 1.3 milligrams
- B7, Biotin: 30 micrograms
- B9, Folic Acid: 400 micrograms
- B12, Cobalamin: 2.4 micrograms
(For most of these, the DV increases if you’re pregnant or breastfeeding.)
Because your body cannot keep B vitamins for an extended period of time, you must constantly replenish them through your diet. Fortunately, foods high in vitamin B frequently contain many B vitamins. Examples of foods high in vitamin B6 include salmon, chicken, and brown rice, all of which are also excellent providers of other B vitamins. According to Kalsi, if you don’t have a digestive disorder or follow a rigorous diet, you should be able to receive enough of the majority of B vitamins by eating a range of meals each week.
Only if you don’t eat animal proteins or if you intend to get pregnant may a nutritionist or doctor be concerned about certain vitamin B levels. According to Kalsi, non-meat eaters typically need to hunt for fortified food sources to meet their DV for B12 or may be advised to take a supplement. The development of the baby’s neural tube (which subsequently develops into the spinal cord, spine, brain, and skull) depends on the consumption of foods high in B9, therefore if you’re considering getting pregnant, you might be encouraged to do both.
Here is a list of the top 10 sources of vitamin B foods, as recommended by Chow and Kalsi, to assist you in including them in your diet.
The Best Vitamin B Foods
Salmon
Slow-Roasted Citrus Salmon Recipe
B vitamins are incredibly abundant in salmon. A 6-ounce fillet of salmon contains almost 200 percent of the daily value (DV) for vitamin B12, over 100 percent of the DV for vitamins B3 and B6, 65 percent of the DV for vitamins B5 and B2, nearly 40 percent of the DV for vitamins B1, and 12 percent of the DV for vitamins B9.
Firm Tofu
Crispy Tofu With Cabbage and Carrots Recipe
Tofu is a fantastic plant-based source of B vitamins, even though it isn’t everyone’s cup of tea, according to Chow. 33 percent of the DV for B1, 20 percent of the DV for B2 and B9, and nearly 15 percent of the DV for B6 are found in one cup of cooked, firm tofu.
Additionally, you may purchase fortified tofu, which is a fantastic source of B12 for vegans. Fortified firm tofu contains more than 100% of the daily value (DV) for B12, 76% of the DV for B2, and 66% of the DV for B6.
Green Peas
Spiced Peas With Cilantro and Lime Recipe
If you had half a cup of peas at lunch, and another half cup at dinner, you’d be getting 35 percent of the DV for B1, 25 percent of the DV for B9, around 20 percent of the DV for B2, B6, and B2.
Beef
Fast Bolognese Recipe
Cooked beef is especially high in B12, providing approximately 4 micrograms in a six-ounce serving (around 190 percent of the DV). Besides that, it has over 100 percent of the DV for B2, 60 percent of the DV for B3, and close to 50 percent of the DV for B6 and B5.
Avocado
Spanish Beef and Rice Bowls With Avocado Recipe
If you’re looking for a creamy, savory side packed with B vitamins, look no further than guacamole. One raw avocado has more than 50 percent of the DV for B5, 40 percent of the DV for B9, 30 percent of the DV for B6, around 20 percent of the DV for B2 and B3, and around 10 percent of the DV for B1.
Spinach
Spanakopita Creamed Spinach Recipe
A rich source of folic acid, one cup of cooked spinach contains 263 micrograms of B9 (66 percent of the DV). Wilting a cup of this dark, leafy green into your curry or pasta sauce also provides 33 percent of the DV for B2, 26 percent of the DV for B6, and 14 percent of the DV for B1.
Eggs
Saucy Simmered Eggs Recipe
Eggs are rich in vitamin B7, known as biotin. A cooked egg has 10 micrograms of B7 (103 percent of the DV), along with 20 percent of the DV for B12 and B2, and 14 percent of the DV for B5.
Brown Rice
Brown Rice Bowl With Egg and Avocado Recipe
Brown rice is a healthful carbohydrate that provides significant B vitamins in addition to the added fiber. 15 to 17 percent of the DV for vitamins B1, B6, B3, and B5 are provided by a cup of cooked brown rice. Another excellent justification to make this grain a standard in your cookery.
Chicken
Cornflake-Crusted Chicken with Purple Slaw Recipe
If you’re looking for a vitamin B6 food, your best bet is chicken. A cooked 6-ounce serving of chicken breast provides 1.6 milligrams of B6 (92 percent of the DV), 16 milligrams of B3 (100 percent of the DV), over 50 percent of the DV for B5, approximately 24 percent of the DV for B2, and 14 percent of the DV for B1 and B12.
Lentils (and Other Legumes)
Winter Lentil Soup Recipe
Vitamin E is a group of 8 fat soluble vitamins with antioxidant properties. It is an important member of the vitamin community which is crucial for our health. “Vitamin E travels throughout the body neutralising free radicals which would otherwise damage fat-containing structures like cell membranes and brain cells”, says Dr. Manoj K. Ahuja, Sukhda Hospital. A regular intake of this nutrient is essential for the proper functioning of a number of processes in our body and it even helps prevent oxidative stress.
Other than facilitating healthy muscles, regular intake of Vitamin E benefits our skin, hair, eyesight and immunity. Dr. Adarsh Kumar, Internal Medicine, National Heart Institute remarks, “If consumed in adequate amounts, Vitamin E aids in protecting against heart disease, cancer, liver damage, kidney damage and even macular degeneration i.e. age-related eye damage”.
HEALTH BENEFITS OF VEGETABLES
Vegetables are packed with essential nutrients and are an important part of a healthy diet. Here are some health benefits of vegetables:
- Nutrient-rich: Vegetables are loaded with essential vitamins, minerals, and dietary fiber that are vital for overall health. They are low in calories and fat, making them a great option for weight management.
- Disease prevention: Many vegetables are rich in antioxidants, which help protect cells from damage caused by harmful free radicals. Regular consumption of vegetables has been associated with a reduced risk of chronic diseases such as heart disease, certain cancers, and type 2 diabetes.
- Digestive health: Vegetables are a good source of dietary fiber, which promotes regular bowel movements, prevents constipation, and supports a healthy digestive system.
- Hydration: Many vegetables have a high water content, which can help to keep the body hydrated, especially during hot weather or intense physical activity.
- Eye health: Certain vegetables, such as carrots, spinach, and sweet potatoes, are rich in carotenoids, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration (AMD) and cataracts.
- Bone health: Some vegetables, including leafy greens like kale and broccoli, are high in calcium and vitamin K, which are important for bone health and can help prevent osteoporosis.
- Skin health: Vegetables that are rich in antioxidants, such as tomatoes and bell peppers, can help protect the skin from damage caused by UV radiation and environmental pollutants, and promote healthy, glowing skin.
- Heart health: Many vegetables are low in sodium and high in potassium, which can help maintain healthy blood pressure levels and reduce the risk of heart disease.
- Weight management: Vegetables are low in calories and high in fiber, which can help with weight management by keeping you full and satisfied, reducing the risk of overeating.
- Overall health: Incorporating a variety of vegetables into your diet can help boost your overall health and well-being, as they provide essential nutrients that support various bodily functions and contribute to optimal health.
It’s important to note that the health benefits of vegetables can vary depending on the type of vegetable, how they are prepared, and your individual health needs. It’s recommended to consume a wide variety of vegetables as part of a balanced diet to maximize their health benefits. Consulting with a healthcare professional or a registered dietitian can also provide personalized recommendations for incorporating vegetables into your diet for optimal health.