Pin Me
ears

Foods High in B Vitamins

written by: Diana Cooper • edited by: Donna Cosmato • updated: 5/13/2010

B vitamins are needed for energy and some have been shown to help problems such as heart disease and cancer. Learn about these essential nutrients and find a list of foods high in B vitamins.

  • slide 1 of 5

    What are the B Vitamins?

    Foods High in B Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid), and B12 (cobalamin).

  • slide 2 of 5

    Why is it Important to Eat Foods High in B Vitamins?

    B vitamins have many important roles and benefits, including:

    Energy

    The B vitamins work together to help release energy from the three energy nutrients: carbohydrate, fat, and protein. Some help to manufacture red blood cells, which carry oxygen to the tissues that require it for the release of energy to occur.

    Heart

    In a recent study performed in Japan and reported in Stroke: Journal of the American Heart Association (involving 35,611 women and 23,119 men, ages 40-79), people who ate more foods containing folate and vitamin B6 in their diet had a lower risk of death from heart disease and stroke.

    Cancer

    People with a low intake of folate have been shown to have an increased risk of certain cancers.

    Mind

    Folate and vitamins B6 and B12 have been shown to help in the prevention of Alzheimer's disease.

    Other

    B vitamins are also important for maintaining the health of the skin, digestive system, and nervous system.

  • slide 3 of 5

    What Foods Contain B Vitamins?

    Foods high in B vitamins include:

    B1 - asparagus, spinach, romaine lettuce, green peas, eggplant, Brussels sprouts, tomatoes, tuna, and sunflower seeds.

    B2 - calf's liver, spinach, romaine lettuce, mustard greens, collard greens, turnip greens, asparagus, broccoli, eggs, and yogurt.

    B3 - tuna, beef liver, chicken, halibut, salmon, asparagus, and sea vegetables.

    B5 - strawberries, cauliflower, broccoli, turnip greens, winter squash, collard greens, corn, tomatoes, asparagus, calf's liver, sunflower seeds, eggs, and yogurt.

    B6 - spinach, kale, turnip greens, mustard greens, collard greens, Brussels sprouts, cauliflower, cabbage, celery, bell peppers, asparagus, broccoli, garlic, banana, tuna, and cod.

    B7 - tomatoes, carrots, romaine lettuce, cabbage, cauliflower, cucumber, onions, strawberries, raspberries, almonds, walnuts, oats, eggs, halibut, and milk.

    B9 - romaine lettuce, spinach, turnip greens, collard greens, mustard greens, cauliflower, broccoli, beets, asparagus, parsley, papaya, calf's liver, lentils, squash, pinto beans, black beans, garbanzo beans, and string beans.

    B12 - calf's liver, sardines, snapper, shrimp, salmon, beef, halibut, yogurt, and eggs.

    A diet that includes all food groups (including whole grains and 5 servings of fruits and vegetables a day), can provide all the B vitamins most people need.

  • slide 4 of 5

    Sources Used

    American Heart Association: Diet high in B-vitamins lowers heart risks in Japanese study - http://www.newsroom.heart.org/index.php?s=43&item=1012

    WHFoods: Foods Rich in B Vitamins: For the Heart and Mind - http://www.whfoods.com/genpage.php?tname=news&dbid=61

    American Cancer Society: Vitamin B Complex - http://www.cancer.org/docroot/ETO/content/ETO_5_3x_Vitamin_B_Complex.asp

    WHFoods: (food sources) - http://www.whfoods.com/

  • slide 5 of 5

    Photo Credit

    Image (Asparagus with salmon) courtesy of http://commons.wikimedia.org/wiki/File:Asparagus_with_salmon.jpg