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Vitamin B is a group of essential compounds for the development and functioning of the human body, participating in many important biological processes. Therefore, supplementing this vitamin in your diet is crucial for enhancing overall health. So, what foods contain vitamin B? In the following article, Mytour Blog will help you explore the TOP 16 healthy foods containing vitamin B.
What is Vitamin B?
Before discovering which foods contain vitamin B, you should understand what role vitamin B plays. It is one of the essential vitamins contributing to overall body health, from the inside out, promoting robust development.
Vitamin B intervenes in metabolic processes and plays a crucial role in nervous system development. Additionally, this vitamin is responsible for regulating chemical reactions of enzymes or proteins and providing essential nutrients for body development.
Vitamin B plays a vital role in the body, participating in energy metabolism (Source: Internet)Suggesting some types of foods with high levels of vitamin B
So which foods contain vitamin B? Below are some foods with high levels of vitamin B that you should add to your daily nutritional menu:
Salmon
Salmon is considered a highly nutritious source, notably for vitamin B. Salmon meat provides various types of vitamin B such as B1, B2, B3, B5, especially vitamin B6 accounting for 47% of the daily requirement (RDI), along with 51% RDI of vitamin B12. Moreover, salmon has low mercury levels, while containing ample omega-3 fatty acids, protein, and selenium.
Salmon is a food rich in vitamin B (Source: Internet)High Vitamin B Foods: Milk
Curious about which foods contain vitamin B? Milk stands out as one of the answers. With the highest concentration of vitamin B2, milk provides up to 26% of the daily requirement (RDI), along with other essential B vitamins such as B1, B5, and B12. Additionally, the body easily absorbs vitamin B12 from milk and dairy products.
Milk is rich in vitamin B1, B5, and B12 (Source: Internet)Oysters, clams, mussels
Oysters, clams, and mussels are abundant sources of vitamin B-rich seafood, containing vitamin B12, B9, B3, B2, and B1. Adding these vitamin B-rich seafood varieties improves body function, enhances memory, reduces fatigue, and boosts the immune system.
Oysters are a vitamin B-rich food (Source: Internet)Green Leafy Vegetables
Despite containing high levels of vitamin B9, green leafy vegetables should be cooked at low temperatures to prevent nutrient loss. Some notable greens with significant B9 content include raw spinach (providing 41% RDI), cooked spinach (providing 31% RDI), cooked beet greens (providing 25% RDI), and raw kale (providing 29% RDI).
Green vegetables are a good source of vitamin B for health (Source: Internet)Offal and Other Organ Meats
Apart from the mentioned foods, what foods contain vitamin B? Animal livers such as beef liver, pork liver, lamb liver, and chicken liver are incredibly rich sources of vitamin B, including vitamin B1, B2, B3, B5, B6, B9, and especially vitamin B7 (biotin) accounting for 138% RDI and vitamin B12 accounting for 1,386% RDI. Liver can be used to prepare dishes such as stir-fries, congee, pâté...
Offal and other organ meats are also a rich source of vitamin B (Source: Internet)Eggs
Eggs are a rich source of vitamin B7, providing 33% RDI, second only to animal liver (138% RDI). Additionally, an egg also contains vitamin B2, B5, B9, B12, and various other B vitamins. You can find vitamin B7 in other foods such as cereals, leafy greens, fruits, and nuts.
A Familiar Source of Vitamin B Supplements in Daily Diets (Source: Internet)Beef
Beef provides a significant amount of beneficial vitamin B for the body, including vitamin B1, B2, B3, B5… Additionally, beef is a rich source of protein, fats, iron, and zinc for the body.
Beef is rich in various B vitamins (Source: Internet)Legumes
When exploring what foods contain vitamin B, legumes cannot be overlooked. Various legumes such as beans, soybeans, and green peas are rich in vitamin B, especially B2, B3, B6, and B9. They are also a good source of plant-based protein.
Legumes are packed with beneficial vitamin B for health (Source: Internet)Yogurt - Abundant Source of Vitamin B
What foods contain vitamin B? Yogurt is a rich source of vitamin B2 and B12, along with others such as B1, B3, B5, B6, and B9. Not only is it nutritionally rich, but it also has low calories, beneficial for digestion with abundant probiotic bacteria.
Yogurt contains many nutrients good for health (Source: Internet)Chicken Meat
Chicken meat is a great source of vitamin B3 and B6. These essential B vitamins are most concentrated in parts like chicken breast and chicken thigh. Therefore, you can choose your preferred part of the chicken and consider removing the skin if you want to reduce calorie intake.
Chicken meat is a nutritious food to add to your meal plan (Source: Internet)Nutritional yeast and brewer's yeast
Nutritional yeast and brewer's yeast are rich sources of various B vitamins such as B1, B2, B3, B7, B9… Nutritional yeast provides the body with a significant amount of vitamin B12 and is often favored by vegetarians. The flavor of nutritional yeast blends well with various foods and is usually more palatable than brewer's yeast.
Nutritional yeast is a familiar food for vegetarians (Source: Internet)Pork is a common source of vitamin B supplementation
Similar to other types of meat, pork is a rich source of vitamin B, particularly notable for its higher content of vitamin B1 compared to beef. A 100-gram portion of pork loin contains:
- Vitamin B1: 69% of the daily requirement (RDI).
- Vitamin B2: 24% RDI.
- Vitamin B3: 24% RDI.
- ….
If you're health-conscious and aiming to reduce fat and calorie intake, pork loin is a better choice than pork shoulder.
Pork is a common source of vitamin B supplementation (Source: Internet)Fortified Cereals
Apart from meats, which foods contain vitamin B. Cereals are one of the diverse sources of B vitamins for the body. Wheat, oats, corn, and brown rice are rich in vitamin B, including B1, B2, B3, B6,… with various levels and variations.
Cereals contain a variety of B vitamins (Source: Internet)Sunflower Seeds
Sunflower seeds are considered the best source of pantothenic acid (B5). A 28-gram serving of sunflower seeds can contain 20% of the daily requirement (RDI) for pantothenic acid (B5). Additionally, sunflower seeds are also a good source of vitamin B3, B6, and B9. Sunflower seed butter is also considered an ideal choice for those with nut allergies.
Sunflower seeds are also a familiar source of vitamin B supplementation (Source: Internet)Sweet Potato: Essential Vitamin B Enriched Food
The next food on the list answering the question which foods contain vitamin B is sweet potato. This food is renowned for its delicious taste, low calories, and nutritional richness. Sweet potatoes are high in vitamin B6 and other nutrients such as vitamin C, magnesium, and beta-carotene.
Sweet potatoes are low in calories but contain a rich source of nutrients (Source: Internet)Above are the rich names of vitamin B-enriched foods to address your question which foods contain vitamin B. Quickly add these nutritious foods to your daily diet. Also, don't forget to visit the Mytour e-commerce platform to find and purchase genuine kitchen utensils, phone accessories, etc., at good prices.
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