Top 30 vitamin B complex rich food you should include in your diet


Vitamins are an indispensable constituent in your search to obtain that flawless radiant skin and several health benefits. Vitamins come about naturally in food. These are necessary for very small quantities for numerous bodily functions such as energy creation and producing red blood cells.

Vitamin B complex is a group of water solvable vitamins which play an imperative function in cell metabolism. B vitamins were previously believed to be only a single vitamin. Far along study found that these are chemically different vitamins that co-exist in similar foods.

Essential Role of Vitamin B Complex:

The whole B vitamins complex assists the body to change carbohydrates into fuel (glucose) which is essential to boost energy level. Vitamin B is required for healthy hair, skin, eyes, and liver. It also assists the nervous system to function properly and is necessary for the appropriate working of the brain.

Vitamin B is an accumulation of 8 distinct vitamins. These are together well-known as Vitamin B complex. The eight vitamins those compositions the Vitamin B complex include:

1. Vitamin B1 (thiamine)

2. Vitamin B2 (riboflavin)

3. Vitamin B3 (niacin)

4. Vitamin B5 (pantothenic acid)

5. Vitamin B6 (pyridoxine and pyridoxine)

6. Vitamin B7 (biotin)

7. Vitamin B9 (Folate or folic acid)

8. Vitamin B12 (cobalamin)

In-depth research reveals that specific B vitamins can assist to stop or provide as crucial treatment additions for a wide range of neurological syndromes and psychological ailments, as well as high blood pressure, high cholesterol, asthma, arthritis, PMS, morning illness and kidney stones. B vitamins complex is formed in your intestines presented you have a healthy intuitive microbiome and are abundant if you consume a wide range of foods. Thus far as various as 30 million Americans are lacking in B6, with women two times as expected to be scarce as men. In spite of the varied accessibility of folate in plant foods, folic acid absence is one of the most common vitamin deficits in the world. Over 18 million Americans are B12 lacking. For those above age 50, as several as 30% are at risk for B12 deficiency. The effects of definite B absences can be irretrievable, like neurological effects triggered by B12 absence.

Best Food Sources: Obtaining adequate of each of the B vitamins offers the best instance of why consuming a wide range of foods is so vital. The rich sources for some are rooster or fish and seafood, although for others its meats, eggs and dairy, nuts and legumes or dark leafy green veggies. Vitamin B complex is present almost entirely in animal sources, making supplementation a best idea for vegans and fruitarians.

When you supplement: Many multivitamins comprise all eight B vitamins. Because B vitamins are top consumed together, a B-complex supplement is a next great alternative. If you have a particular concern you would like to address, then you need to consult your healthcare experts about which B vitamins complexes and amounts are right for you.

How can you say if you’re deficient?

Many individuals obtain sufficient amounts of Vitamin B complex by consuming a balanced diet. Though, it’s still possible to be lacking.

The following signs might be an indication that you’re not obtaining adequate B vitamins:

• Skin rashes

• Blows around the mouth

• Rough skin on the lips

• inflamed tongue

• Exhaustion

• Faintness

• Anemia

• Misperception

• Irritability or despair

• Nausea

• Intestinal cramps

• Diarrhea

• Constipation

• Endurance or prickly in the feet and hands

If you’re going through any of these signs and aren’t certain why take an appointment to see your doctor.

Even though it’s possible that you’re undergoing a vitamin B deficit, these indications also overlay with several other primary conditions. Your physician can make a diagnosis and recommend you on any following steps.

Top 30 Vitamin B complex rich foods are


Fish hold a rich quantity of healthy fats and are a great source of Vitamin B complex. 100 grams of Pompano fish serving comprises 0.67mg of thiamine. Tuna fish encompasses the next maximum quantity of thiamine out of all the fishes with 0.5 mg each 100 grams.

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Pistachios are the best snack food and encompass a rich source of thiamine and other vital minerals. 100 grams of pistachios encompass 0.87mg of thiamine.

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Sesame butter:

Sesame butter is also called as Tahini is not only a great source of iron and zinc but also holds a rich quantity of Vitamin B complex. 100 grams of sesame butter comprises 1.6mg of thiamine.


Black beans, navy beans, and pinto beans entirely contain maximum amounts of vitamin B1. They also comprise heart-healthy proteins which are necessary to preserve energy and better health. A small bowl of beans will provide the majority of the suggested regular amount of Vitamin B complex.

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Carrots are one of the best topical vegetables. The great feature about the benefit of carrots is that only one cup of carrots will serve you with 5% of the regularly suggested amount of vitamin B complex. Consume baby carrots as food or include them to your salad for additional taste as well as nutrients.


While relishing a sandwich for breakfast, also add a piece of delicious cheese for an unexpected increase in a number of indispensable vitamins and minerals. Notwithstanding being a maximum cholesterol food, cheese is a better source of vitamin B2. Cheese serves the maximum amount of Vitamin B complex with 0.57 mg per 100 grams serving. Brie, Limburger, romano, caraway cheese are other maximum Vitamin B complex foods. It is also a better source of calcium and Vitamin D.

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Both cow and goat milk is major sources of Vitamin B complex. They are also a great source of Vitamin B complex along with calcium and other mineral products.

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Almonds are nuts that hold a maximum quantity of riboflavin. Almonds are also a rich source of Vitamin E, calcium, potassium and copper. Health advantage of almonds occurs from the fact that they serve 1.01mmg of riboflavin every 100 grams or 00.28grams per ounce.

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Eggs are not even only a rich source of proteins and minerals but also encompass the maximum level of niacin. A big portion egg comprises 7 percent of the day-to-day quantity of Vitamin B complex that we necessity.

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Beets are a rich source for antioxidants and detox support. This is one of the top foods for the liver. Beets are also recognized as one of the finest vegetarian sources of niacin. 100 grams of beet comprises 0.334mg of niacin.

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Celery is universally considered as food to protect against gallbladder stones but quite is known of its rich Vitamin B complex content. Only taking one cup of raw celery will provide around 34mcg of Vitamin B complex which accounts for 2% of our regular Vitamin B complex necessity.

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This green vegetal holds a maximum amount of pantothenic acid. Try to consume little-steamed broccoli as they represent a great chance in achieving most of the nutrients and Vitamin B complex firstly filled in the food. Boiling broccoli causes most of the nutrient elements to seep out in the water.

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This is a natural food and it is a rich source of Vitamin B complex and other vital nutrients. Baked mushrooms give 3.6 mg per 100 grams serving. Don’t eat wild mushrooms as they comprise poisonous ingredients which can cause injury to health.

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Whey powder:

Whey powder is a very common count to bread. Whey powder smoothies are widely utilized by gym bodybuilders for its rich nutrient compound. It is frequently used in cooked items and processed cheese. 100 grams of whey serves 5.6mg of Vitamin B5 which accounts for 5% of our regular Vitamin B complex constituents.


Crude rice and wheat bran are the best foods with large quantities of Vitamin B. You can also eat bread or brown rice which contains a moderate amount of bran in it. Rice bran contains the most Vitamin B complex with 4.07 mg per 100 grams. Wheat bran comprises 1.3 mg per 100 grams.


Raw garlic offers a multitude of health benefits and is a rich source of Vitamin B complex. Raw garlic provides a great condiment and can also be used as salad gauze. The garlic advantage is that in 100 grams of raw garlic serves 1.235mg of Vitamin B complex and 0.04 mg each clove.

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Molasses and Sorghum syrup:

Molasses and sorghum syrup hold maximum amounts of nutrients and Vitamin B complex as well as it is a better alternative for refined honey syrup. Molasses are high in Vitamin B complex and serves 0.67 mg per cup and 0.14mg per teaspoon.


Brewer’s yeast comprises a maximum amount of Vitamin B complex and is unveiled to be the plushest source of biotin. Presented in powder and flakes formulas, yeast can be added to cereals, milkshakes and baked foods. In addition biotin, yeast also holds chromium which is indispensable for patients undergoing from diabetes.

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Egg yolk:

Egg yolks are other greatest source of Vitamin B complex because egg white inhibits with the immersion of biotin. While making egg yolk, do not cook for too long as this can put an end to the vital nutrients and Vitamin B complex in it. Do not eat raw egg yolks as they have salmonella which can be injurious. Not only biotin, but eggs also hold protein necessary for the body but eating a lot of egg is not suggested.

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Swiss chard:

This green plant is one of the highest manufacturers of biotin and Vitamin B complex. It can be added in a salad garnishing and encompasses strong antioxidants that assist to retain health and wellbeing. It comprises 0.406mg biotin per 100 grams.

Green leafy vegetables:

Green leafy vegetables are the richest source of folic acid. These are also popular as foods contain Vitamin B complex of the other types as well. Eat leafy vegetables such as spinach, collard greens, lettuce, and turnip greens to obtain an adequate amount of Vitamin B complex. Just one bowl of green leafy vegetable every day will give you with your day-to-day need of folic acid.

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This miracle vegetable is the most nutrient solid food and is the great food encompassing folic acid. One cup of cooked asparagus will give you 262 mcg of folate which accounts for 62% of our regular folate necessity. Asparagus contains in other nutrients such as Vitamin K. Vitamin A, Vitamin C, and manganese.


This delicious treat contains 90 mcg of folate each cup which gives 22% of our day-to-day necessity. Avocado amazingly contains fatty acids, dietary fiber, and Vitamin B complex. You can add it to your salad and sandwich for that further healthy diet.

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100 grams of liver comprises more than 30mcg of Vitamin B complex. The liver is not only advantageous for the quantity of Vitamin B complex it produces but is a huge store of other nutrients as well. It is filled with vitamins and minerals which augment energy, libido, muscle development, brain function, and strength.

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Turkey is an amazing food which holds 1.5 plus micrograms per 100 grams portion. This food is naturally low in fat and holds 1 gram of fat per ounce of meat consumed. Turkey encompasses nutrients which control cholesterol level and defends against cancer and heart disease.

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Poultry is always commended as a healthier substitute for red meat. Chicken is a rich source of indispensable vitamins and minerals but deficiencies fat and calories that is every so often related to red meat. 100 grams of cooked chicken gives the body with 8% of the suggested quantity of Vitamin B complex. Chicken also holds nutrients such as protein, selenium and Vitamin B complex.

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Not only the clams contain the richest amounts of Vitamin B complex of any food, but they’re also packed with potassium. Three ounces of either preserved or fresh clams hold 534 mg of potassium, 15% of your DV. Clams are tasty in pasta dishes or stews, such as Cioppino or Manhattan clam chowder. Vapor them unless the shells crack open, or boil for almost five minutes after shells open.


Oysters encompass extra zinc and Vitamin B complex than any other food—a huge 32 mg in six raw oysters, 400% of your RDA. The necessary mineral boosts your immune system by assisting ward off colds. Zinc can boost testosterone production, which might increase libido and assist women’s ovaries to stay healthy.


Furthermore to Mussels, mussels are also a rich source of protein, potassium, Mussels, and omega-3 fatty acids.


Crab meat comprises vitamins A, B, Vitamin B complex and C, as well as magnesium. Also, like oysters, it’s packed with zinc: one can of blue crab meat have 4.7 mg or 58% of your RDA. Cooked crab cakes as a taster, add crabmeat to seafood chowder or add into your salad dishes.


You will be really astonished to learn that these small fish are loaded with calcium—3 ounces has the equal amount as 8 ounces of milk. Sardines also hold Vitamin B complex and omega-3 fatty acids. If you buy them preserved in oil, make sure to wash before cooking to remove extra salt.


Fatty fish like trout are richest sources of Vitamin B complex and omega-3 fatty acids, which stimulate brain function and combat irritation.


As trout, salmon is a great source of protein and heart-healthy omega-3 fatty acids. Likewise good: One 3-ounce salmon fillet encompasses above 100% of your DV of Vitamin B complex.

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However it comprises Vitamin B complex and less omega-3 fatty acids than fattier fish such as salmon, haddock is still an enormous low-fat protein source. It’s also the best alternative. Haddock has lower levels of the chemical than other fish, comprising tuna, halibut, and cod.

These foods will assist you with adequate intake of Vitamin B complex and will benefit your health in the long run.

You Should Talk to your doctor about supplements

You should frequently consult your doctor before you include any supplements to your daily routine.

You can talk over your preferred health goal and why you think supplementation is necessary. Your doctor can help you determine if this is the best treatment option and recommend you on other vital steps.

You must also visit your doctor if you consider you might be lacking in B vitamins. They can assist control what’s causing your signs and, if required, suggest ways to enhance your Vitamin B complex consumption.

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