Foods Containing B Vitamins

Foods Containing B Vitamins
Foods Containing B Vitamins

Almost any type of food has the potential to contain B vitamins. These essential nutrients are important for normal bodily functions including proper metabolism and cancer prevention. But which foods are the best sources of the eight B vitamin varieties and how do you ensure that you get the most benefits
What to Look For
All unrefined whole-food products will likely have at least some B vitamins. Processing and refining strips foods of their natural vitamins. For example while whole grain wheat flour is an excellent source of B vitamins are standard white flour almost empty for some vitamins. The artificial fortification with vitamins usually delivers a sub-par only partly usable form of vitamin. Look for whole foods that can give you quality B vitamins.
Liver
Animal feed is very rich in B vitamins but this is not an option for those on a vegetarian or vegan diet. A 100g serving of beef liver contains 80 percent Daily Value (DV) of Vitamin B3 200 percent Vitamin B2 and an impressive 1 000 percent Vitamin B12. It also has significant amounts of other B vitamins.
potatoes
Potatoes are another excellent source of B vitamins. A large baked potato has 20 percent DV each of vitamin B3 vitamin B6 and vitamin B9 and more than 10 percent of vitamin B1 and vitamin B5.
Bananas
Bananas are a fruit that sport high levels of vitamin B. A banana will give you 25 percent of vitamin B6 DV and a measurable amount of the other. These vitamins along with the natural fruit sugar and essential minerals making banana the perfect quick energy foods.
whole grain products
Whole grain products are also high in B vitamins. A cup of unrefined flour has nearly 40 percent DV of vitamin B1 and vitamin B3 15 to 20 percent of vitamin B2 and vitamin B6 and more than 10 percent Vitamin B5 and vitamin B9. Two slices of whole wheat bread contains nearly 20 percent DV of vitamin B1 and vitamin B3 and 10 to 15 percent of vitamin B2 vitamin B6 and vitamin B9.