KOMPAS.com – Many foods are sources of vitamin B that you can consume every day.
Often one food contains several types of B vitamins.
So, we can get quite a variety of B vitamins by consuming a variety of nutrient-dense foods.
This article will then show you various food sources of vitamin B complex that are good for you to consume.
Also read: 4 Benefits of Vitamin B Complex for Mental Health
What types of B vitamins does the body need?
Quoting Medical News Today, B vitamins are a group of nutrients that play a role in many functions of our body’s organs and systems.
There are eight types of B vitamins that the body needs, namely:
This group is referred to as vitamin B complex.
Each type of B vitamin has a role, including helping the body convert food into energy (metabolism), making new blood cells, and maintaining healthy skin cells, brain and other body tissues.
Also read: Get to know the Daily Dosage of Vitamin B Complex and its Benefits
What are the sources of vitamin B?
Extracted from Medicine Net and Real Simple, here are some foods that contain vitamin B:
Offal, especially liver, is rich in various nutrients including B complex vitamins, iron and protein.
The B complex vitamins in beef liver innards of around 85 grams include the following:
Thiamine 0.16 milligrams (mg) Riboflavin 2.89 mg Niacin 14.8 mg Vitamin B6 0.86 mg Folate 213 micrograms Vitamin B12 59.5 micrograms
However, you need to limit eating offal because it contains high cholesterol.
In the same weight, beef liver contains 334 mg of cholesterol.
Eggs are a nutrient-rich food. 50 grams of boiled eggs contain 77.5 calories and the following B complex vitamins:
Thiamine 0.03 mg Riboflavin 0.26 mg Niacin 0.03 mg Pantothenic acid 0.7 mg Vitamin B6 0.06 mg Folate 22 micrograms Vitamin B12 0.55 micrograms
Also read: Benefits of Vitamin B to Prevent Neuropathy
Chicken meat contains lots of protein and B complex vitamins.
In 272 grams of raw boneless chicken breast gives you 326 kcal and B vitamins as follows:
Thiamine 0.26 mg Riboflavin 0.48 mg Niacin 26.1 mg Vitamin B6 2.21 mg Folate 24.5 micrograms Vitamin B12 0.57 micrograms Pantothenic acid 4.08 mg Salmon
Salmon is high in vitamin B, besides being rich in omega-3 fatty acids.
One 85 gram serving of raw salmon provides 177 kcal and the following B complex vitamins:
Thiamine 0.18 mg Riboflavin 0.13 mg Niacin 7.37 mg Vitamin B6 0.54 mg Folate 22.1 micrograms Vitamin B12 2.74 micrograms Pantothenic acid 1.32 mg
Also read: Can Lack of Vitamin B Trigger Depression? Here are the facts
Milk is a source of B vitamins, in addition to calcium and protein.
A cup of whole milk (approx. 250 ml) provides 146 kcal and the following B complex vitamins:
Thiamine 0.14 mg Riboflavin 0.34 mg Niacin 0.26 mg Vitamin B6 0.15 mg Folate 0 Vitamin B12 1.32 micrograms Almonds
Nuts such as almonds, walnuts, pistachios and peanuts are high sources of B vitamins, along with healthy unsaturated fats.
One ounce (28.35 grams) of almonds provides 164 kcal and the following B vitamins:
Thiamine 0.06 mg Riboflavin 0.32 mg Niacin 1.03 mg Vitamin B6 0.04 mg Folate 12.5 micrograms Vitamin B12 0 Pantothenic acid 0.13 mg
Also read: 7 Benefits of Vitamin B Complex for Health
Tofu is a fairly good and affordable source of vitamin B complex.
240 grams contains the following B vitamins:
Vitamin B1 36 percent of the RDA Vitamin B2 20 percent of the RDA Vitamin B9 20 percent of the RDA Vitamin B6 15 percent of the RDA
Some know it is also fortified with vitamin B12.
Green leafy vegetables, such as spinach, Brussels sprouts, kale, mustard greens, mustard greens, and turnip greens are rich in B vitamins, especially folate.
About 30 grams of spinach contains 262 micrograms of vitamin B9 or the equivalent of 66 percent of the RDA.
Also read: 10 Foods that are High in Vitamin B
Brown rice is a healthy carbohydrate that provides lots of B vitamins.
A cup of cooked brown rice provides 16 to 33 percent of the RDA for B1, B6, B3, and B5.
Mushrooms are a good source of B vitamins, especially B5, B3, and B2.
125 grams of cooked white mushrooms contain:
Vitamin B3 54 percent of the RDA Vitamin B5 32 percent of the RDA Vitamin B2 30 percent of the RDA
85 grams of fresh button mushrooms also contain around 9 micrograms of vitamin B7 or biotin.
These are just a few of the many lists of food sources of vitamin B. Apart from this, there are many other sources that are good for your health.
Also read: 8 Types of B Vitamins and Their Benefits for the Body
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2023-10-20 12:01:00
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