Foods That Contain B Vitamins

Nearly every type of food has the potential to contain B vitamins. These essential nutrients are important for normal body functions, including proper metabolism and cancer prevention. But which foods are the best sources of the eight B vitamin varieties and how do you ensure that you get the most benefits?

What to Look For

Any unrefined, whole-food product is likely to have at least some B vitamins. Processing and refining strips foods of their naturally occurring vitamins. For instance, whereas whole grain wheat flour is an excellent source of B vitamins, standard white flour is nearly empty of any vitamins. The artificial fortification with vitamins usually supplies a sub-par, only partially usable form of the vitamin. Look for whole foods that can give you quality B vitamins.

Liver

Animal organ meats are extremely rich in B vitamins, although this is not an option for those on a vegetarian or vegan diet. A 100g serving of beef liver contains 80 percent Daily Value (DV) Vitamin B3, 200 percent Vitamin B2 and an impressive 1,000 percent Vitamin B12. It also has significant amounts of the other B vitamins.

Potatoes

Potatoes are another excellent source of B vitamins. One large baked potato has more than 20 percent DV each of Vitamin B3, Vitamin B6 and Vitamin B9 and more than 10 percent of Vitamin B1 and Vitamin B5.

Bananas

Bananas are a fruit that sports high levels of Vitamin B. One banana will give you 25 percent of your Vitamin B6 DV, and a measurable amount of the others. These vitamins, along with the natural fruit sugars and essential minerals, make the banana the perfect quick energy food.

Whole Grain Products

Whole grain products are also high in B vitamins. One cup of unrefined wheat flour has nearly 40 percent DV of Vitamin B1 and Vitamin B3, 15 to 20 percent Vitamin B2 and Vitamin B6, and more than 10 percent Vitamin B5 and Vitamin B9. Two slices of whole wheat bread contain nearly 20 percent DV of Vitamin B1 and Vitamin B3 and 10 to 15 percent of Vitamin B2, Vitamin B6 and Vitamin B9.

References

• Food Nutritional Facts

Resources

• How B Vitamins Work