Vitamin B is not one vitamin, there are eight. Each with their own name and important function. Together we call them the vitamin B complex. What is vitamin B in?
The B vitamins are important for your metabolism. They help burn carbohydrates, fats and proteins and thus ensure that you get energy from the food you eat. Each B vitamin does something different. Your body does not make B vitamins on its own, you have to get them from your diet. If you get too little vitamin B complex, there will be a vitamin B deficiency. You can recognize a vitamin B deficiency by these symptoms.
Is it smart to take a lot of vitamin B complex at random? Certainly not. You will not become deficient in most B vitamins. The exception is vitamin B12: if you eat little or no animal products, you run the risk of a vitamin B12 deficiency. Too much can be harmful, especially for these B vitamins.
What is vitamin B in?
Which food contains vitamin B? The B vitamins are found in many different foods. Below we list it for you per B vitamin.
- Vitamin B1 (thiamine): grain products, such as bread and pasta. Potatoes, vegetables, meat (products), dairy products.
- Vitamin B2 (riboflavin): milk products, meat (products), vegetables, fruit and grain products.
- Vitamin B3 (niacin): meat, fish and poultry. Fruits, nuts, seeds and grain products. Your body also forms B3 from tryptophan, an amino acid found in protein-rich foods.
- Vitamin B5 (pantothenic acid): meat, fish, eggs, potatoes, dairy products. Vegetables, legumes and fruits.
- Vitamin B6 (pyridoxine): meat, eggs, fish, grain products, fruit, potatoes, legumes. There is also a little bit of B6 in vegetables, milk and cheese.
- Vitamin B8 (biotin): eggs, milk, soy products, liver, nuts and peanuts.
- Vitamin B11 (folic acid): (especially green) fruits and vegetables. Whole grain products such as bread. Meat and dairy.
- Vitamin B12 (cobalamin): B12 is only found in animal products, such as meat (products), eggs and dairy.
Which fruit contains vitamin B?
Vitamins B2, B3, B5, B6 and B11 can be found in different fruits. Bananas in particular are rich in vitamin B6. Strawberries and oranges contain a lot of vitamin B11. The Nutrition Center recommends eating two pieces of fruit every day and especially varying it. That is the best way to get all the important nutrients.
Also read: Too much vitamin A: these are the consequences