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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Top 10 Vitamin B Rich Foods

Vitamin B is a crucial group of nutrients that play a fundamental role in maintaining our overall health and well-being. These water-soluble vitamins are essential for various bodily functions, including energy production, brain health, and the formation of red blood cells. 


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Fatty fish such as salmon, trout, and tuna are excellent sources of vitamin B12. A single serving can provide your entire daily requirement. 

1. Fish 

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Organ meats, particularly beef and chicken liver, are rich in B vitamins, including B12, B6, and niacin. 

2. Liver 

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Eggs contain several B vitamins, with the yolk being a particularly good source of B12 and riboflavin. 

3. Eggs 

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Milk, yoghurt, and cheese are rich in various B vitamins, including B2 (riboflavin) and B12. Opt for low-fat or non-fat options if you're concerned about calories. 

4. Dairy Products 

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Some foods, like breakfast cereals and plant-based milk alternatives, are fortified with B vitamins, particularly B12 and riboflavin. Check the labels for details. 

5. Fortified Foods 

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Spinach, kale, and other leafy greens are packed with folate (B9), which is essential for cell division and DNA formation. 

6. Leafy Greens 

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Beans, lentils, and peas are high in B vitamins, especially B1 (thiamine) and B9 (folate). They are also a great source of fibre and protein. 

7. Legumes 

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Lean poultry contain various B vitamins, including B3 (niacin) and B6 (pyridoxine). 

8. Lean Meats 

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Almonds, sunflower seeds, and peanuts provide essential B vitamins, such as B1 (thiamine) and B5 (pantothenic acid). 

9. Nuts and Seeds 

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Foods like brown rice, quinoa, and whole wheat pasta are rich in B vitamins, including B1 (thiamine) and B3 (niacin). 

10. Whole Grains 

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Incorporating vitamin B-rich foods into your daily diet is crucial for maintaining optimal health. Whether you're a fan of seafood, prefer plant-based options, or have specific dietary restrictions, there are plenty of choices available to ensure you meet your B vitamin requirements. 


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