Vitamin B food sources
The B vitamins need to be taken from all sources together – in food or in supplements.
The Vitamin B group contains eight vitamins and four related substances that work closely with each other.
Pyridoxine, folic acid, and cobalamin are essential for immune system. Folic acid protects our skin, lungs, and intestines against infection. Without enough folic acid and cobalamin we can’t produce enough white blood cells.
The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired. Some of these B vitamins can also be made by friendly bacteria in a healthy colon and absorbed into circulation.
Food sources of Vitamin B1 (Thiamin)
Thiamin is found in small but sufficient quantities in most nutritious foods, especially whole grains. Only highly refined foods are lacking in thiamin. Pork products are very high in thiamin. Healthy foods rich in thiamin include soy milk, acorn squash, pistachio nuts, fortified foods, green peas, and watermelon.
Cooking can reduce thiamin in two ways. Thiamin is destroyed by heat.
Food sources of Vitamin B2 (Riboflavin)
The best riboflavin sources for are whole grains and green leafy vegetables;
Spinach, broccoli, chard, and asparagus are all rich sources of riboflavin. Almonds and soybeans are good sources. Dairy products have large amounts of riboflavin. Nutritional yeast is high in riboflavin and many other nutrients
Food sources of Vitamin B3 (Niacin)
Good sources of niacin are cooked whole grains, legumes, and seeds. Enriched grains, mushrooms, leafy green vegetables, and nutritional yeast are other good sources. Pork, beef, chicken, fish, and dairy products are very high in niacin, but are also high in cholesterol.
Food sources of Vitamin B5 (Pantothenic Acid)
Healthy food sources of pantothenic acid are whole grains, nuts and seeds, nutritional yeast, sweet potatoes, legumes, mushrooms, tomatoes, and broccoli.
Food sources of Vitamin B6 (Pyridoxine)
Bananas, fortified cereal, spinach, chicken, salmon, and potatoes are high in vitamin B6. Vitamin B6 is easily destroyed by heat.
Food sources of Vitamin B12
Vitamin B12 is found only in foods made from animal products, such as meat, dairy products, and eggs. It is also available from nutritionally fortified yeast, although it is not found in brewer’s yeast.
Vitamin B12 is also found in many fortified vegetarian foods, such as soy milk. Vitamin B12 is made by bacteria in the colon.
