Four Delicious Sources of Vitamin B

If you’re looking for food sources rich in vitamin B, try these.

Vitamin B is a water-soluble vitamin that is important for various processes in your body. B vitamins are found in many unprocessed foods and can also be taken as a supplement. According to the Mayo Clinic, of the thirteen essential vitamins that your body needs, eight of them are B vitamins. 

B vitamins help your body turn energy-yielding nutrients into fuel. Without them your body would not have enough energy. If you’re looking for food sources rich in vitamin B, try these:


A rich source of folic acid, one cup of cooked spinach contains 263 micrograms of B9.  Instead of lettuce in your salad, choose spinach.  When making soups, especially during the cold weather months, toss in a cup or two of fresh spinach.  It wilts nicely and you’ll barely notice it’s there.


Salmon is extremely high in B vitamins. Besides the heart healthy omega-3 fatty acids, a 6-ounce fillet of salmon contains vitamins B12, B3, B6, B5, B2, B1 and B9.  It is a vitamin B powerhouse!


This popular fruit is loaded with B vitamins and the possibilities for ways to prepare it are endless.  From avocado toast to guacamole to adding frozen cubes to your next smoothie, avocados are a delicious way to load up vitamins B5, B9, B6, B2, B3 and B1.


Lentils are often an overlooked source of B vitamins. One cup of cooked lentils provides 90 percent of the RDA for B9, making it a delicious folate source for those who are following a vegetarian diet. Other legumes, such as edamame (green soybeans), pinto beans, and black beans are also good sources of B9.

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