Foods that Contain Vitamin B
Posted on Wednesday, January 14th, 2015 at 7:00 am
There are many people who feel it is very important to eat healthy. Some might be taking vitamins to supplement the nutrition that they are not getting enough of through the foods they eat. It can be helpful to know what foods contain which vitamins. Here is a look at some of the foods that contain vitamin B.
Vitamin B is not just one kind of vitamin. Instead, it is a group of vitamins. The B vitamins include thiamine, riboflavin, niacin, folate (which is also called folic acid or folacin), vitamin B6, vitamin B12, biotin, and pantothenic acid. Together, the B vitamins do a wide variety of things for your body.
The B vitamins are often food in meat, fish, and dairy foods. There are also some in certain kinds of vegetables and grains.
Some of the best food sources for thiamin include pork, ham, and dark green leafy vegetables. It can also be found in fortified whole grain cereals and baked goods, wheat germ, enriched rice, green peas, lentils, almonds and pecans. Thiamine is also called vitamin B1.
Vitamin B2, or riboflavin, can be found in milk and milk products (such as yogurt and cheese). You can also get vitamin B2 from asparagus, spinach, and other dark green leafy vegetables. It can be found in chicken, fish, and eggs. Some fortified cereals will contain riboflavin.
Vitamin B3 is called niacin. You can get it from potatoes sweet potatoes, and yellow corn. Or, if you want fancier vegetables, try Jerusalem artichokes, shiitake mushrooms, or asparagus (which also contains B2). Dried and frozen peaches contain some niacin. Citrus juices (grapefruit and oranges) contain some niacin, too. Eating one fresh nectarine is another good way to get some niacin.
Vitamin B6 can be found in poultry and seafood. It can also be found in bananas and leafy green vegetables such as spinach (which contains several B vitamins). Potatoes, which have vitamin B3, also contain vitamin B6. As you might expect, you can find vitamin B6 in fortified cereals.
Folate (otherwise known as folic acid or vitamin B9) can be found in leafy green vegetables such as spinach and turnip greens. Grain products like breads, pastas, and rice are fortified with folate.
The only natural source for vitamin B12 are animal foods. The very best source comes from clams. Other animal sources for B12 include beef, turkey, chicken, oysters, crab, salmon, trout, and herring. What if you are a vegetarian? It is possible to find B12 included in fortified cereals. Some soy products might also be fortified with vitamin B12.