2024-03-11 10:12:06
Vitamin B is contained in many foods. Here you can see an overview of where there is a lot involved.
Vitamin B is essential for the body. The group of B vitamins includes a total of eight vitamins. They all contribute to normal energy metabolism, but have many other important functions in the body. The vitamins are water-soluble and are therefore not stored in the body. They must be consumed through food. You can read about which foods are rich in vitamin B here.
These foods are high in vitamin B
There are some B vitamins that are found in almost all foods – for example pantothenic acid (vitamin B5) and pyridoxine (vitamin B6) – although sometimes only in very small amounts. In order to cover the daily requirement for vitamin B, a balanced diet makes sense. Most B vitamins are not stored by the body. But this does not apply to vitamin B12. It can be stored in the liver alongside vitamin A and vitamin D. However, since it is mainly found in animal foods, vegetarians should make sure they get enough and, if necessary, take supplements.
Liver serves as the ultimate source of vitamin B, but oat flakes, spinach, nuts and some legumes also have good values.
Where is vitamin B in it? Food at a glance
Vitamin B1 (Thiamin)
Thiamine plays a key role in converting carbohydrates into energy and supporting the nervous system. Foods high in thiamine include:
- pork meat
- Whole grain cereals (e.g. oatmeal with 0.42 mg)
- Legumes (e.g. soybeans with 1.03 mg)
- Nuts and seeds (e.g. sunflower seeds with 1.48 mg)
Vitamin B2 (Riboflavin)
Riboflavin has an important function in energy and protein metabolism. Foods high in riboflavin include:
- Dairy products (e.g. Camembert with 0.6 mg)
- Owner
- Green leafy vegetables and mushrooms (e.g. porcini mushrooms at 1 mg)
- Nuts and beans (e.g. almond with 1.2 mg)
- Meat (e.g. pork liver with 3.2 mg)
Vitamin B3 (Niacin)
Niacin supports energy metabolism and is important for maintaining normal mucous membranes. Foods high in vitamin B3 are:
- Meat (e.g. poultry with 10.35 mg)
- Nuts (e.g. peanuts with 12 mg)
- Mushrooms (e.g. porcini mushrooms with 14.6 mg
- Whole grain products (e.g. whole grain rice cakes with 7.8 mg)
Vitamin B5 (pantothenic acid)
Vitamin B5 is essential for mental performance and normal metabolism. It can also help reduce fatigue. Foods high in vitamin B5 are:
- Grain products (e.g. rice with 1 mg)
- Nuts (e.g. peanuts with 2.5 mg)
- Legumes (e.g. green beans with 2.19 mg)
- Meat (e.g. veal liver with 8 mg)
- Mushrooms (e.g. porcini mushrooms with 2.7 mg)
Vitamin B6 (Pyridoxin)
Pyridoxine is involved in many remodeling processes in the body. Among other things, it is important for the formation of neurotransmitters. It is found in almost all foods, so according to the German Nutrition Society, a vitamin B6 deficiency is very rare. Foods high in pyridoxine include:
- Meat (e.g. veal liver with 0.9 mg)
- Fish (e.g. salmon with 0.6 mg)
- Vegetables and fruits (e.g. bananas with 0.81 mg)
- Legumes (e.g. green beans with 1.33 mg)
Vitamin B7 (Biotin)
Biotin is also known as the “H vitamin” because it is needed to maintain healthy skin and hair. Foods high in vitamin B7 are:
- Owner
- Nuts (e.g. hazelnuts with 62 µg)
- Legumes and grain products (e.g. oat flakes with 20 µg)
- Mushrooms (e.g. mushrooms with 16 µg)
Vitamin B9 (folic acid/folate)
Folic acid is crucial for cell division, which is why the body has a higher need for vitamin B9 during pregnancy. A deficiency can promote developmental damage in the fetus. These foods are rich in folate:
- Meat (e.g. veal liver with 240 µg)
- Green leafy vegetables (e.g. spinach (103 µg, arugula (97 µg) and kale (85) µg)
- Legumes (e.g. peas with 70 µg)
- Nuts (e.g. walnuts with 112 µg)
By the way: Only folate is found in food. “Folic acid” is the man-made chemical equivalent found in dietary supplements. According to the DGE, it is even better absorbed by the body.
Vitamin B12 (Cobalamin)
Cobalamin is essential for the formation of red blood cells and nervous system health. According to the DGE, it must be absorbed through the stomach mucosa and is only found in foods of animal origin. Vegetarians or vegans therefore belong to the risk group for a cobalamin deficiency. These foods are rich in B12:
- Meat (e.g. beef liver with 65 µg)
- Fish (e.g. salmon with 7 µg)
- Dairy products (e.g. Camembert with 1.8 µg)
- Fortified foods (e.g. cereal flakes and soy milk)
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