Group B Vitamins: In Which Foods Are They Found?

Although a balanced diet provides us with all the necessary nutrients, it is important to know which foods provide us with large amounts of group B vitamins in order to avoid deficiencies. These foods should form the basis of your daily diet.

We have heard a lot about the importance of group B vitamins for the body. But do you really know what are the different vitamins included in group B and in which foods they are found?

Here we explain everything you need to know about it: you will find out what are the B vitamins and the foods that contain them.

Group B vitamins

Vitamins are micronutrients of vital importance for the human organism, as they have certain specific properties that allow organs to perform each of their functions correctly.

There are many types of vitamins. Today we will focus on those of group B, which:

• Promote the proper functioning of cells in the various systems and organs of the body
• Allow the body to produce energy
• Assimilate the energy provided by carbohydrates, proteins and fats ingested
• Promote the transport of essential nutrients

The B vitamins are a group of vitamins that work together. They are the following:

• Thiamine (B1)
• Rriboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Biotin (B7, also known as “vitamin H”)
• Folic acid (B9)
• Cobalamin (B12)

How to get group B vitamins?

The different vitamins just mentioned are found in different foods. This means that if your diet is balanced, you ingest abundant vitamins from group B.

There are also vitamin dietary supplements that can help us during times of greater wear and tear. Sometimes doctors recommend these vitamin supplements when they detect a deficiency or to improve organ functions.

Discover without further delay in the rest of this article each vitamin of group B and the foods that contain them.

Thiamine or vitamin B1, one of the B vitamins

Thiamine is the vitamin that helps regulate appetite and at the same time supports metabolic functions.

We find this group B vitamin in pork, ham, fortified cereals, green leafy vegetables, lentils, peas, dried fruits and products containing wheat germ.

Riboflavin or vitamin B2

Riboflavin helps maintain healthy skin. Food products containing this vitamin are mainly dairy products such as milk, yogurt and cheese.

However, dairy products are not the only source of riboflavin. Some vegetables also contain this vitamin.

This is the case with spinach, asparagus and, in general, dark green leafy vegetables. You also ingest this vitamin when you eat chicken, fish, eggs, and fortified cereals.

Niacin or vitamin B3

Niacin is a group B vitamin that is as beneficial for the proper functioning of the nervous system as it is for that of the cardiovascular system. Plus, it helps us feel energetic.

The best sources of niacin are chicken, salmon, and tuna. The legumes, cereals enriched, peanuts and pasta are also excellent sources of niacin.

Pantothenic acid or vitamin B5

Pantothenic acid is a vitamin of vital importance for the development and function of enzymes.

The richest sources of pantothenic acid are avocado and yogurt. Lentils, peas, and other legumes are also a great option. You can also absorb vitamin B5 in small but sufficient amounts by consuming broccoli, mushrooms, and sweet potatoes.

Pyridoxine or vitamin B6

The importance of vitamin B6 is due to the fact that it helps to produce red blood cells. It therefore promotes the good health of our circulatory system.

The best sources of vitamin B6 are poultry and seafood. We can also find it in green leafy vegetables, bananas, potatoes and fortified cereals.

Biotin or vitamin B7

Biotin is recognized for its benefits on the skin and especially on hair health. This vitamin helps us keep our skin and hair in good condition. It also helps enzymes obtain energy from nutrients in our food.

It is mainly found in egg yolk and liver, but also in pork, salmon and avocado. Other food products provide small amounts of biotin. This is the case with most vegetables and fruits as well as cheeses and seeds.

Folic acid or vitamin B9

The famous folic acid is vital for the health of red blood cells as well as for improving the functions of the nervous system. It also participates in embryonic maturation, which is why it is strongly recommended for pregnant women.

This important vitamin is found primarily in green leafy vegetables. We can also ingest folic acid by consuming fortified pasta and rice.

Vitamin B12

Like vitamin B6, vitamin B12 is involved in the creation of red blood cells. It also improves the functioning of the nervous system and embryonic maturation.

This vitamin is found exclusively in foods of animal origin such as beef, pork, chicken, turkey, fish and seafood.

However, many products that are not of animal origin are fortified with this vitamin. Fortified cereals and products that contain soy contain vitamin B12.

People who follow a vegan diet are those at greatest risk of vitamin B12 deficiency. For these people, vitamin B12 dietary supplements are an attractive option.

A balanced diet in order to obtain all the vitamins of the B group

As you will have noticed, several foods contain different vitamins of group B. You will have undoubtedly also noticed that there is a wide range of products in which to find the necessary vitamins.

We therefore recommend that you maintain a balanced diet in order to get all the B vitamins your body needs, but also to get other essential vitamins and minerals.