Foods With Vitamin B And Why Your Need Vitamin B

foods with vitamin b

Vitamin B is a water-soluble vitamin that is important for various bodily processes. They are found in many unprocessed foods and can also be taken as a dietary supplement.

Your body needs the right amount of vitamins and nutrients every day to stay healthy and function well. Of the 13 vitamins your body needs, 8 are V vitamins.

They are:

  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Biotin (B7)
  • Folate/Folic Acid (B9)
  • Cyanocobalamin (B12)

Many of the benefits of B vitamins come from their ability to help convert energy-efficient nutrients – such as carbohydrates – into fuel. Without these, your body will not have enough energy.

Why your need B vitamins

B vitamin group plays a special role in your body. First, B vitamins help enzymes (which break down what you eat and what you drink) which include:

  • Releases energy from proteins, carbohydrates, and fats
  • Amino acids are being broken down
  • Oxygen and energy running around your body

B vitamins also help your cells grow and improve quality. Some B vitamins help the body produce hemoglobin which is important for red blood cells. Hemoglobin gives the blood its red color and helps transport oxygen throughout your body.

Health Benefits of B Vitamins 

Immune function

Vitamin B6 or pyridoxine supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been shown to increase immunity in critically ill people.

Brain health

Data from the study suggests that the more B vitamins you have in your blood, the better your performance with memory, problem-solving, and word and sentence formation tests.

Disease prevention

Vitamins B6 and B12 play a role in reducing heart disease and some types of cancer. However, there are studies to suggest that long-term use of these two B vitamins may increase the risk of lung cancer in men.

Foods With Vitamin B

Although B vitamins are found naturally in many foods, they are easily destroyed by alcohol and cooking. Food processors remove their B-vitamin content from foods, especially white flour, white bread, and white rice.

Your body can’t store all the B vitamins, so you must take them consistently through your diet. Here are five foods that are high in B vitamins:

Whole grains

Since food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process.

Grains rich in B vitamins include:

  • Brown rice
  • Barley
  • Millet


Eggs are a special source of B vitamins, especially pantothenic acid (B5) and cyanocobalamin (B12).

Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2.


Legumes are a food group that includes beans, lentils, and garbanzo beans. In addition to being a rich source of B vitamins, lemons also help lower your blood sugar and cholesterol.

Citrus fruits

Citrus fruits – such as oranges, clematis, and lemons – try at least six of the eight B vitamins.

These include:

  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Folate or “folic acid” (B9)


Avocados contain about 20 vitamins and minerals. Just 1 cup (150 grams) of avocados contains 30% of your daily folate requirements and 23% of vitamin B6.

Other health benefits of avocado include:

  • Eye protection
  • Weight loss
  • Mood-boosting
  • Heart health
  • Bone strength

Fortified Breakfast Cereals

Many types of breakfast cereals are protected with a variety of B vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12.


Animal liver is a great source of thiamine (vitamin B1) and folate. The liver can also provide vitamin A, riboflavin, copper, iron, and choline.

Related: Foods With Vitamin K


Are Bananas high in B vitamins?

Bananas are high in vitamin B6. One medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin.

Is B complex the same as B12?

The difference between Vitamin B12 and B complex is that Vitamin B12 is just one of the eight B vitamins that form the B complex. Together, the set of eight B vitamins that make up the B complex are presented in the optimum balance to provide the recommended daily amount.

Is it better to take B12 or B complex?

If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients. Plus, B complex vitamins contain vitamin B12.

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