What foods contain B vitamins

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Serving meat with leafy greens will double its health benefits.

Vitamins of group B are the very "button" that makes a person active and full of energy. Their tasks are diverse, but in general they boil down to one most important function: to help the body produce energy from food and transport nutrients to all organs and tissues.

The B-group combines eight B Vitamins, each of which is involved in one way or another in energy metabolism. Here they are:

• B1 (thiamine): The RDA is about 1.2 mg.
• B2 (riboflavin): about 1.3 mg.
• B3 (niacin): about 16 mg.
• B5 (pantothenic acid): about 5 mg.
• B6 (pyridoxine): 1.3 mg.
• B7 (biotin): about 30 mcg.
• B9 (folic acid): about 400 mcg.
• B12 (cobalamins): about 2.4 mcg.

Unfortunately, none of the listed vitamins, except B12, our body is not able to store B-complex vitamin deficiency and supplementation. Therefore, in order to feel vigorous and energetic, they must be obtained from food every day.

B-group vitamins are found in many foods. But in order to call something "rich in vitamin B", it must contain at least 20% of the required daily dose of one or another B-component.

B vitamins are more beneficial when consumed in combination with each other rather than individually.

Here are 8 record-breaking products for the content of one or several B vitamins at once. Some of them surpass even the famous (albeit tasteless) nutritional yeast.

1. Salmon

Salmon is a treasure trove: it contains seven of the eight B-vitamins, due to some misunderstanding, only biotin was missed. At the same time, four vitamins are presented in very impressive doses. So, with a 100-gram portion of fish, raw, baked or steamed, you will get Fish, salmon, Atlantic, wild, cooked, dry heat:

• B2 (riboflavin) - almost 30% of the daily value;
• B3 (niacin) - 50%;
• B6 (pyridoxine) - 47%;
• B12 (cobalamins) - 51%.

Plus, salmon is rich in healthy omega-3 fatty acids, as well as protein and selenium.

2. Trout

Freshwater "relative" of salmon is also rich in B vitamins. From 100 g of raw or cooked trout, you get Fish, trout, mixed species, cooked, dry heat:

• B1 (thiamine) - about 30% of the daily value;
• B2 (riboflavin) - 25%;
• B3 (niacin) - up to 30%;
• B5 (pantothenic acid) - over 20%;
• B12 (cobalamins) - 125%.

3. Liver

Beef, pork, lamb, chicken - it doesn't matter. If you eat liver, be sure to get a decent dose of B vitamins from all eight types.

For example, a 100-gram serving of fried or boiled beef liver contains Beef, variety meats and by-products, liver, cooked, pan-fried:

• B2 (riboflavin) - more than 200% of the daily value;
• B3 (niacin) - about 90%;
• B5 (pantothenic acid) - almost 70%;
• B6 (pyridoxine) - more than 50%;
• B7 (biotin) - over 130%;
• B9 (folic acid) - 65%;
• B12 (cobalamins) - over 1200%.

Do not be afraid of exceeding the norm: the body is able to regulate the amount of B vitamins supplied with food, and will not take too much. Also in the liver there is a lot of vitamin A, proteins, copper, iron.

4. Beef

Beef contains six of the eight B vitamins, excluding biotin and folate. Here's how much Beef, top sirloin, separable lean and fat, trimmed to 0 ″ fat, all grades, cooked, broiled [Sirloin steak, Sirloin strip] you'll get by eating 100 grams (that's about half a medium steak) of fried or boiled beef:

• B3 (niacin) - up to 40% of the daily value;
• B6 (pyridoxine) - over 30%;
• B12 (cobalamins) - about 30%.

Other B vitamins in beef are less significant - up to 10%. However, this fact can be partially compensated by serving meat with leafy greens.

5. Spinach and other leafy greens

Leafy greens - especially spinach, lettuce, collard greens, turnip greens - are the richest plant sources of folate (vitamin B9). For example, 85 grams of raw spinach contains Spinach, raw over 40% of the daily value of this substance. In the same amount of cooked (boiled or baked in a pie) - about 30%.

6. Pork

Like beef, pork contains many B vitamins. And especially thiamine, which is still not enough in beef meat. Here's what you get Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled by eating 100 g of, for example, pork loin chop:

• B1 (thiamine) - up to 70% of the daily value;
• B2 (riboflavin) - up to 25%;
• B3 (niacin) - up to 25%;
• B6 (pyridoxine) - up to 30%.

7. Chicken eggs

Almost the most significant source of biotin in our diet. In a large boiled egg - almost 35% of the daily value B7 Determination of the biotin content of select foods using accurate and sensitive HPLC / avidin binding. More can be found except in the liver.

True, there is an important point: eggs are best eaten boiled, fried or baked. Crude protein contains avidin, a substance that binds to biotin and makes it difficult for Biotin to absorb it in the intestines. Heat treatment destroys avidin and you get more B7.

8. Oysters, shellfish and mussels

These seafood specializes in vitamin B12: 100 g of any of them contains so many cobalamins that the daily requirement exceeds at least four times. In addition, oysters, shellfish and mussels are sources of vitamins B2 (riboflavin), B1 (thiamine), B3 (niacin) and B9 (folic acid).

Shellfish also contain a lot of omega-3 fats, proteins and essential trace elements - iron, zinc, selenium and manganese.