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List of foods rich in vitamin B


Discover the list of foods rich in vitamin B.

B-complex vitamins, such as vitamin B1, B2, B3, B5, B6, B7, B9, and B12, are important micronutrients for the proper functioning of metabolism, acting as coenzymes that participate in nutrient catabolism reactions, leading to the production of energy necessary for the functioning of the organism.

As they are not synthesized by the body, these vitamins must be obtained through foods such as meat, eggs, milk, and dairy products, cereals, grains, and some vegetables, and, if necessary, vitamins can also be obtained through the consumption of supplements, is recommended mainly for pregnant women, vegetarians, alcoholics or with any medical condition whose demand for these vitamins increases.


Vitamin B1(Thiamin)

Vitamin B1 contributes to metabolism, helping to regulate energy expenditure. Therefore, it is an essential component for growth, maintenance of a normal appetite, proper digestion, and maintenance of healthy nerves.

Vitamin B1 can be found in foods such as pork liver, offal, whole grains, and fortified cereals. See which foods are rich in vitamin B1.

Vitamin B2 (Riboflavin)

Vitamin B2 contributes to the production of energy from vitamins and sugars from food, being essential for growth.

Foods rich in vitamin B2 are milk and dairy products, meat, green leafy vegetables, and fortified cereals. Discover other foods rich in vitamin B2.


Vitamin B3 (Niacin)

Vitamin B3 is responsible for turning fat into energy in the body, helping to burn calories. Furthermore, it is also important for the metabolism of carbohydrates and amino acids.

Foods rich in vitamin B3 are fish, offal, meat, and grains. See other examples of vitamin B3 sources.

Vitamin B5 (Pantothenic Acid)

This vitamin, also essential for metabolism, acts in the production of hormones and antibodies and is related to the body’s response to stress.

Foods that contain greater amounts of vitamin B5 in their composition are animal and vegetable foods, eggs, offal, salmon, and yeast. See more examples of foods rich in vitamin B5.


Vitamin B6 (Pyridoxine)

Vitamin B6 helps the body to produce antibodies, produce energy from proteins and carbohydrates, and convert tryptophan to niacin. Furthermore, it is also an essential vitamin for metabolism and normal growth.

Vitamin B6 can be found in meat, cereals, oats, and vegetables. See more foods with vitamin B6.

Vitamin B7 (Biotin)

Vitamin B7 also helps to keep the metabolism active and is a very important component for the health of the skin, hair, and nails, as it contributes to its hydration and strengthening. In addition, it also helps control blood glucose in cases of type 2 diabetes, as it intervenes in the use of carbohydrates.

Foods that are sources of this nutrient are liver, mushrooms, nuts, meat, and most vegetables. See other foods with biotin.


Vitamin B9 (Folic Acid)

Vitamin B9 stimulates the production of blood and oxygen-carrying cells in the body, preventing frequent fatigue and anemia. It is also a very important nutrient for fetal development, as it is essential for nucleic acid synthesis.

Folic acid is present in foods such as green leafy vegetables, liver, beef, grains, broccoli, and yeast.


Vitamin B12 (Cobalamin)

This vitamin also aids in blood production and maintenance of nervous system health and metabolism and is essential for the synthesis of nucleic acids and nucleoproteins, metabolism in nervous tissue and folate, and growth.

Vitamin B12 is present in foods of animal origin, such as viscera, milk, and dairy products. liver, kidney, milk and dairy products, meat, and eggs. Learn more about foods with cobalamin.


Foods rich in vitamin B complex


Orange juice, peas, walnuts, peanuts, seafood, grapes, white bread, unpeeled potatoes, oysters, white rice, watermelon, mango, beef, pumpkin seeds, yogurt, and avocado.


Brewer’s yeast, beef liver, chicken and turkey, oat bran, almonds, cottage cheese, eggs, cheese, seafood, beetroot, and pumpkin seeds.



Brewer’s yeast, chicken, oat bran, fish such as mackerel, trout, and salmon, beef, pumpkin seeds, seafood, cashew nuts, pistachios, mushrooms, nuts, egg, cheese, lentils, avocado, and tofu.


Sunflower seeds, mushrooms, cheese, salmon, peanuts, pistachio cashews, eggs, hazelnuts, chicken and turkey, avocado, oysters, seafood, yogurt, lentils, broccoli, pumpkin, strawberries, and milk.



Banana, salmon, chicken, unpeeled potato, hazelnut, shrimp, tomato juice, walnut, avocado, mango, sunflower seeds, watermelon, tomato sauce, melon, peanuts, and lentils.


Peanuts, hazelnuts, wheat bran, almonds, oat bran, walnuts, egg, mushrooms, cashews, chard, cheese, carrots, salmon, sweet potatoes, tomatoes, avocado, onions, bananas, papaya, and lettuce.



Brussels sprouts, peas, avocado, spinach, tofu, papaya, broccoli, tomato juice, almonds, white rice, beans, banana, mango, kiwi, orange, cauliflower, and melon.


Beef liver, seafood, oysters, chicken liver, fish such as herring, trout, salmon and tuna, beef, shrimp, yogurt, milk, cheese, egg, chicken meat


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