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.
What are the B Vitamins?
B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid), and B12 (cobalamin).
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.
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.
Sources Used
American Heart Association: Diet high in B-vitamins lowers heart risks in Japanese study - https://www.newsroom.heart.org/index.php?s=43&item=1012
WHFoods: Foods Rich in B Vitamins: For the Heart and Mind - https://www.whfoods.com/genpage.php?tname=news&dbid=61
American Cancer Society: Vitamin B Complex - https://www.cancer.org/docroot/ETO/content/ETO _5_3x_Vitamin_B_Complex.asp
WHFoods: (food sources) - https://www.whfoods.com/
Photo Credit
Image (Asparagus with salmon) courtesy of https://commons.wikimedia.org/wiki/File:Asparagus _with_salmon.jpg
