What foods contain b group vitamins
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Foods Rich in B Group Vitamins
Whole Grains, Seeds, and Cereal Products
Whole grains and seeds are excellent sources of B group vitamins, including thiamine (B1), riboflavin (B2), pyridoxine (B6), and niacin (B3). These foods contain higher concentrations of these vitamins compared to their processed counterparts, making them more nutritionally beneficial . Incorporating whole grain products and seeds into your diet can significantly boost your intake of essential B vitamins.
Animal Proteins and Dairy Products
Animal proteins such as meat, fish, and eggs, along with dairy products, are rich in various B vitamins. These include thiamine, riboflavin, niacin, and vitamin B12. Eggs, in particular, are noted for their bioavailable pantothenic acid (B5) and biotin (B7) content, which are crucial for maintaining good health 26. Regular consumption of these foods can help meet daily B vitamin requirements.
Leafy Green Vegetables and Beans
Leafy green vegetables and beans are also significant sources of B vitamins. These plant-based foods provide essential nutrients like folate (B9) and other B vitamins necessary for cellular metabolism and overall health . Including a variety of these vegetables and legumes in your diet can help ensure adequate intake of these vital nutrients.
Yoghurt and Fermented Foods
Yoghurt, especially when enriched with B vitamins, can be a valuable addition to the diet. It naturally contains B-complex vitamins and has been shown to improve vitamin B status and aid in weight management in individuals with type 2 diabetes . Fermented foods, such as soy yogurt, also provide a good source of vitamin B12, which is particularly beneficial for those following a vegetarian or vegan diet .
Plant-Based Sources of Vitamin B12
For those on a plant-based diet, finding reliable sources of vitamin B12 can be challenging. However, certain non-animal foods like seaweeds (nori and hijiki), mushrooms (shiitake and white button), and fortified breakfast cereals can provide substantial amounts of vitamin B12 47. These foods can help vegetarians and vegans meet their B12 needs without relying on animal products.
Conclusion
In summary, a variety of foods can provide the essential B group vitamins necessary for maintaining good health. Whole grains, seeds, animal proteins, dairy products, leafy green vegetables, beans, yoghurt, and certain plant-based foods like seaweeds and mushrooms are all excellent sources. Including a diverse range of these foods in your diet can help ensure you meet your daily B vitamin requirements.
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