Getting enough vitamin B is essential to get the most out of your life. But what exactly does vitamin B contain? There are eight different B vitamins, each with their own name and function. In this article we list for you in which foods you can find these vitamins. From grains, vegetables and fruit to meat, fish and dairy products: the choice is huge.
Vitamine B complex
Vitamin B is the umbrella name for eight B vitamins: B1, B2, B3, B5, B6, B8, B11 and B12. Together they ensure that energy is released from food. They help burn carbohydrates, fats and proteins. If you don’t get enough of it, a shortage will arise, and you naturally want to prevent that. You can recognize a vitamin B deficiency by these symptoms.
The minimum amount of vitamin B12 you need per day varies by age. The recommended daily amount is 2.8 micrograms for men and women from 14 years of age.
Which food contains a lot of vitamin B?
Your body does not produce vitamin B itself, so it is important that you get these vitamins through a healthy diet. The B vitamins are found in a wide variety of foods, from grain products to meat and dairy. Are you curious about which foods to include in your diet to get enough B vitamins? Read on and discover which foods contain a lot of vitamin B:
- Vitamin B1 (thiamine): Wholegrain cereal products, such as bread and pasta. Potatoes, vegetables, meat and dairy
- Vitamin B2 (riboflavin): dairy, meat, vegetables, fruit and grain products.
- Vitamin B3 (niacin): meat, fish and poultry. Fruit, nuts, seeds and grain products. Your body also forms B3 from tryptophan, an amino acid found in protein-rich foods.
- Vitamin B5 (pantothenic acid): meat, poultry, fish, eggs, potatoes and dairy. Vegetables, legumes and fruits.
- Vitamin B6 (pyridoxine): meat, eggs, fish, whole grains, fruits, potatoes, legumes. Vegetables, milk and cheese also contain a little B6.
- Vitamin B8 (biotin): eggs, milk, soy products, liver, tree nuts and peanuts.
- Vitamin B11 (folic acid): (especially green) fruits and vegetables. Whole grain products such as bread. Meat and dairy.
- Vitamin B12 (cobalamin): B12 is only found in animal products, such as meat, eggs and dairy.
View the exact amount of vitamin B12 in different animal products in the table below:
| Vitamin B12 per serving | Microgram (mcg) |
|---|---|
| 1 glass of semi-skimmed milk (150 ml) | 0,7 |
| 1 bowl of semi-skimmed yoghurt (150ml) | 1,1 |
| 1 piece of beef (cooked, 75 grams) | 1,6 |
| 1 piece of pork (cooked, 75 grams) | 0,3 |
| 1 piece of salmon (cooked, 100 grams) | 4,0 |
| 1 ei (50 gram) | 0,8 |
Source: Nutrition Center
Which fruits contain vitamin B?
There are many different fruits that are rich in vitamin B. Below is a list with some examples:
- Strawberries: rich in vitamin B11 (folic acid)
- Oranges: rich in vitamin B11 (folic acid)
- Avocado: contains vitamin B5 (pantothenic acid) and B6 (pyridoxine)
- Melon: contains vitamin B3 (niacin)
- Grapes: contains vitamin B2 (riboflavin)
Vitamin B supplements
In principle, you get enough B vitamins if you eat a healthy and varied diet. You do not run short of most vitamins. The exception is vitamin B12: if you eat little or no animal products, you unfortunately run the risk of a vitamin B12 deficiency. Taking supplements is then wise. But be careful: taking too much vitamin b can be harmful.
Sources: nutrition centerHealth Council 2018
