As the world is becoming more health-conscious, people attach more significance to vitamin and mineral consumption with everyday food diets. In this regard, the eight B vitamins are known for releasing energy from carbohydrates and transporting energy nutrients across the body. Thus, having foods rich in vitamin B can benefit most individuals and their health conditions.

Are you looking for ways to fine-tune your diet and make it more nutritious? This article will give you a detailed account of the suitable food sources with high vitamin content!

Thus, vitamin B is an essential requirement for the human body, and individuals must consume vitamin B foods. It is always advisable to include natural vitamin B rich foods in your diet instead of relying on vitamin supplements. The process is more cost-effective and free of side effects. Usually, food items with 10%-19% of Reference Daily Intake (RDI) per serving are considered a good source, while those with 20% RDI are considered high in vitamins. You can include the below-mentioned vitamin B food sources in your daily diet in this context.

• Leafy green vegetables: These are often rich sources of vitamin B foods. They mostly contain vitamin B9. Raw spinach, for instance, can be one of the essential vitamin B vegetables. In 85 grams of spinach, individuals can gain 41% of RDI. When cooked, on the other hand, the same quantity comes with 31% of RDI. Mentions can also be made of turnip greens and romaine lettuce. Rich in vitamin B9 (Folate), they come with 25% and 29% RDI per 85 grams. On the other hand, broccoli is again rich in vitamin B9 (Folate). 14% of RDI comes with 91 grams of raw broccoli.
• Green peas: These are rich in vitamin B1 (Thiamin), and their low glycaemic index (GI) rank makes them diabetic-friendly.
• Potatoes: These are rich foods that contain vitamin B. It is a source of vitamin B1, B3 and B6, and is enriched with phosphorus, potassium and magnesium. About 173 grams of baked potato contains 27% RDI. On the other hand, 27% of vitamin B6 Daily Value (DV) is seen in sweet potatoes.
• Brussels sprouts: Another mention can be made of Brussels sprouts as it is a rich source of folate.
• Chickpeas: Apart from that, chickpeas can be considered important vitamin B rich foods. About 164 grams of chickpeas come with 71% DV of Folate. Moreover, it also comes with 13% DV of vitamin B6.
• Carrots: In addition, carrots can be a rich source of vitamin B6. Beetroots come with 4% DV of vitamin B6.
• Corn: It is again rich in vitamin B12.
• Mushrooms: Additionally, mushrooms are rich in riboflavin, niacin, and pantothenic acid. The combination is helpful for heart protection. Another rich vegetable can be asparagus, which is rich in folate.
• Legumes: One can consider different legumes in this context. For instance, about 85 grams of black beans come with 32% RDI.
• Green soybeans: On the other hand, Green soybeans come with 60% RDI every 85 grams.
• Kidney beans: In addition, the same quantity of kidney beans is rich in vitamin B, containing about 29% of RDI.
• Lentils: These can also be rich sources of vitamin B, as they have 45% of RDI.
• Pinto beans and roasted soy nuts: On the other hand, Pinto beans and roasted soy nuts benefit individuals with 37% and 44% of RDI respectively for vitamin B.

When it comes to vitamin B fruits, there can be various options.

1. Citrus fruits: People regard Citrus fruits such as oranges highly because of their rich vitamin sources. About 240ml of orange juice contains 15% RDI of Folate. On the other hand, 74 grams of clementine come with 5% DV for Folate and Thiamine each. Moreover, lemons can be a good source of vitamin B6. However, lemons are acidic, and their overconsumption can be a health hazard.
2. Avocados: These are also rich sources of vitamin B foods. About 150 grams of avocado serves 30% of DV and 23% RDI of vitamin B6.
3. Bananas: These are known for being fruits rich in vitamin B. They contain high amounts of vitamin B6 and B12.
4. Grapes: These are high in vitamin B12.
5. Peaches: These can help individuals develop 2% DV of niacin and folate. With the high amount of thiamin, pineapples can also be considered in this regard. 
6. Strawberries: Mention can also be made of strawberries, which are rich in folate, and are helpful for average tissue growth and development.
7. Raspberries: In addition, the mention of raspberries can be made while considering fruits containing vitamin B. It comes as a source of vitamin B6.
8. Watermelons: These again consist of vitamin B6, which can be healthy for individuals.

Plums and prunes: These are similarly rich in vitamin B. About ½ cup of prunes contains 1.6mg of niacin. Thus, it is evident that fruits can effectively develop your diet with vitamin B foods.

Various dairy products can be considered rich sources of vitamin B foods.

• Milk: This, for instance, is a good source. About 240ml of milk provides 26% RDI for riboflavin.
• Yoghurt: Similarly, yoghurt is noticeable for its riboflavin and cobalamin content. It provides 18% RDI for vitamin B2 and 26% RDI for vitamin B12.
• Cheese: Another source can come from cheese. About 22 grams of Swiss cheese contains 28% of DV, thereby being a rich source of vitamin B12.

Animal proteins are highly vitamin-rich food products.

1. Salmon: About 100 grams of cooked salmon provides 18% RDI in B1, 29% in B2 and 50% in B3. It is also rich in vitamins B5, B6 and B12.
2. Organ meat: Organ meat, such as liver, is again rich in vitamin B. 100 grams of beef liver contains high amounts of vitamin B. It provides 201% RDI in vitamin B2, 138% RDI in vitamin B7 and 1,386% RDI in vitamin B12.
3. Eggs: Another essential source comes from eggs. About 50 grams of eggs have 15% RDI in B2 and 33% RDI in B7.
4. Beef: About 100 grams of beef, on the other hand, comes with 39% RDI in B2 and 29% RDI in B12.
5. Chicken and turkey: Other significant sources can be chicken and turkey, rich in vitamins B3, B5, B6 and B12.
6. Pork: On the other hand, pork is an essential addition to vitamin B foods. It comes with 69% RDI in vitamin B1 and is also rich in vitamins B2, B3 and B6.
7. Trout: This, when cooked, can be vitamin-rich. A hundred grams of cooked trout comes with 28% RDI in vitamin B1 and 125% RDI in B12.

What Is the Role of Vitamin B in Keeping Your Body Healthy?

Vitamin B is an essential water-soluble vitamin mandatory for various bodily processes. Out of 13 vitamins, 8 are vitamin B. These include the following. 

• Thiamin (B1)
• Biotin (B7)
• Riboflavin (B2)
• Folate or Folic Acid (B9)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Niacin (B3)
• Cobalamin (B12)

Collectively, these are called B complex vitamins. These vitamins help in producing energy and creating essential molecules in the cells. Apart from this primary role, vitamin B also indulges in the following roles to keep a human body healthy. 

• Immunity System: Vitamin B is useful for strengthening your immunity. In particular, vitamin B6 or Pyridoxine extends support to the biochemical reactions within the immunity system. Thus, people suffering from a lack of immunity often opt for vitamin B supplements. 
• Brain Health: Healthcare researchers have been on a quest to find out the role of vitamins in improving brain health. They opine that the higher presence of vitamin B in the blood often results in improved performance in tests related to memory, word and sentence formation and problem-solving. 
• Disease Prevention: One can notice various roles of vitamin B in terms of disease prevention. For instance, vitamins B6 and B12 are responsible for reducing heart diseases and a few types of cancer. However, the limits should be clear since overconsumption of these vitamins can increase the risks of lung cancer in men.