Foods That Have a Lot of Vitamin B

B vitamins are vital to overall body health, as they are instrumental in strengthening the immune system and regulating metabolism, both of which give us the energy we need to get through our busiest days. Fortunately, B vitamins are easy to include in a balanced diet if we eat plenty of whole foods and stay away from those that are refined.

Types of B Vitamins

There are eight kinds of B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamins).

Meats

Red meats, particularly those from organs, are great sources of B vitamins---especially B12. Lamb liver is the best source, as a 100-gram serving boasts 1,275 percent of the recommended daily intake of B12. Similarly, a 100-gram serving of beef liver packs more than 1,100 percent of the daily recommended intake.

Fruits

Bananas are among those fruits with the highest concentration of B vitamins, with one large banana containing 25 percent of the daily recommendation for B6. One orange contains more than 10 percent of B1 and B9, while 1 cup of grapefruit sections contains more than 5 percent of B6 and B9.

Vegetables

Most vegetables contain some B vitamins, but potatoes, chili peppers and carrots ar among the high scorers. One large potato provides more than 20 percent of B3, B6 and B9, while a half cup of fresh red chili peppers contains nearly 20 percent of B6 and one cup of raw carrots contains between 6 and 10 percent of B1, B3, B6 and B9.

Grains and Legumes

Whole grains and legumes are also important sources of B vitamins. A 1 cup serving of cooked lentils provides more than 20 percent of the daily recommendation for B1 and 90 percent of vitamin B9. Black beans contain nearly 30 percent of B1 and more than 60 percent of B9. Two slices of whole wheat bread boast nearly 20 percent of B1 and B3.

References

• Nutritiondata.com