• Vitamins and Supplements

8 Vitamin B-Rich Foods You Should Be Eating

Medically reviewed and edited by Harmony Vance, APRN

Have you ever felt sluggish, struggled to concentrate, or found yourself constantly fighting off infections?

These could be tell-tale signs that your diet is missing foods rich in vitamin B. Often referred to as the “energy vitamins,” B vitamins are essential to your overall well-being. 

That’s why it’s important to ensure you consume enough of them through your diet. But if you’re not sure where to start, this article will guide you.

Read on to learn more about foods that are high in essential B vitamins and discover tips on how to easily incorporate them into your meals to take care of your health.

Understanding the B Vitamin Group 

What are B vitamins, and why are they important?

B vitamins are a group of water-soluble nutrients essential for maintaining your overall health.

They are necessary for supporting several bodily processes, like energy production, cell development and metabolism, and keeping the nervous system healthy.

Unlike fat-soluble vitamins, B vitamins aren’t stored in the body. This means they should be consumed regularly through diet or supplementation.

Types of B vitamins

There are eight B vitamins, each supporting various systems and processes. Here’s a brief overview of each: 

What Foods are High in Vitamin B?

Whole grains

Sources of vitamins B1, B2, B3, and B5

Whole grains are a great source of various B vitamins that support your metabolism and convert carbohydrates into fuel for energy.

These foods are also packed with other essential nutrients — like fiber — that support a healthy digestive system. 

Popular whole grains to include in your diet are:

• Brown rice

• Oats

• Whole wheat

• Quinoa

• Barley 

Leafy greens 

Sources of vitamin B9

Leafy greens are packed with vitamin B9 — also known as folate — which is essential for processes like DNA production and cell division.

Vitamin B9 is also important for pregnant women, as it supports proper fetal development and prevents birth defects. Leafy greens rich in this vitamin include:

• Spinach

• Kale

• Romaine lettuce

• Arugula 

• Collard greens

These greens are also rich in other nutrients and antioxidants to maintain your health.

Meat and poultry 

Sources of vitamins B3, B6, and B12

Meat and poultry are excellent sources of B vitamins essential for sustaining energy levels, supporting brain function, and producing red blood cells. These foods include:

• Chicken

• Turkey

• Organ meats, like beef liver or kidney

Although these meat and poultry products are high in B vitamins, they should be consumed in moderation.

Many of these products — especially liver — can be high in cholesterol, which can contribute to additional health issues.

Fish and seafood 

Source of vitamins B6 and B12

Fish and seafood are rich in B vitamins that support brain and heart health and reduce inflammation.

Fatty fish — like salmon and mackerel — are especially high in B vitamins, while also providing essential omega-3 fatty acids.

These compounds can further support your health by reducing your risk of cardiovascular disease.

Legumes 

Source of vitamins B1, B6, and B9

Legumes — such as beans and lentils — are a great source of nutrients, including several B vitamins. 

The B vitamins found in legumes help support energy production and are also essential for brain function and red blood cell formation.

Legumes are also a great source of protein and fiber, making them a great option for individuals following restrictive diets — like vegans or vegetarians. 

Eggs and dairy products

Sources of vitamins B2, B5, and B12

Eggs and dairy products are rich in B vitamins that help maintain energy levels, support skin health, and ensure proper red blood cell formation.

These foods are great alternatives for people who don’t consume meat. 

Nuts and seeds 

Sources of vitamins B6 and B7

Nuts and seeds are nutrient-dense foods that are an excellent source of B vitamins. 

The B vitamins found in nuts and seeds are crucial for metabolism, and skin, hair, and nail health. 

Nuts and seeds are also high in good fats and protein, making them a healthy snack option. You can include the following options in your diet for a nutrient boost:

• Almonds

• Sunflower seeds

• Walnuts 

• Flaxseeds

• Chia seeds

Fortified foods 

Sources of vitamin B12 and B9

Fortified foods are those that have vitamins added to them, often to replace nutrients lost during processing. 

These foods are great for individuals who struggle to get enough B vitamins from dietary sources, especially vegetarians or vegans who are restricted to plant-based products.

Common fortified foods you could add to your diet include:

• Cereals

• Bread

• Plant-based milk

• Nutritional yeast

• Orange juice 

Tips for Incorporating More B Vitamin-Rich Foods into Your Diet

Meal planning 

Effective meal planning is essential for ensuring that your diet includes a variety of B vitamins and other nutrients. 

By planning your meals, you’ll have greater control of the ingredients to maintain an adequate vitamin intake. Here are some tips for meal planning:

• Start with breakfast: Begin your day with a meal rich in whole grains, eggs, or dairy. These foods provide a good source of nutrients and other B vitamins to kickstart your metabolism and keep you energized all day.

• Incorporate lean proteins in your lunch and dinner: Include lean proteins such as chicken, turkey, fish, and legumes in your lunch and dinner. These are excellent sources of B vitamins that are crucial for muscle health, red blood cell production, and nervous system function.

• Eat more leafy greens and vegetables: Include leafy greens like spinach, kale, and broccoli, along with other vegetables, in your meals. You can use them as side dishes or incorporate them into lunchtime salads for an added nutrient boost.

• Snack wisely: Choose snacks like nuts, seeds, and fortified cereals that are rich in B vitamins to help you maintain your intake.

Cooking and preparation 

B vitamins are water-soluble, making them sensitive to heat and light, meaning that cooking and preparation methods can significantly affect their retention in food.

To ensure you’re consuming the maximum amount of B vitamins available in your food, consider using the following cooking methods:

• Minimize boiling time: Boiling can cause B vitamins to leach into the water, resulting in nutrient loss. To minimize this, opt for steaming or sautéing vegetables instead. If you are boiling your foods, consider reusing the water in soups or sauces to retain the vitamins.

• Use fresh ingredients: Fresh fruits, vegetables, and meats are more likely to retain their B vitamin content compared to processed foods. Whenever possible, choose fresh, whole ingredients over canned or frozen options. 

• Avoid overcooking: Overcooking — especially at high temperatures — can significantly reduce the B vitamin content in many foods. Research how to accurately determine when foods are properly cooked to avoid unintentionally reducing their nutritional value. 

• Incorporate raw ingredients: Some B vitamins — like vitamin B9 (folate) — may be more stable in raw foods. Incorporate foods high in these vitamins into salads, consume the ingredients fresh, or lightly cook them to preserve their nutrients.

• Store foods properly: Light and air can degrade B vitamins, so storing your food properly is key. Keep them in airtight containers and away from direct sunlight to keep their nutritional value intact.

Recognizing signs of a B vitamin deficiency

Understanding the signs of a vitamin B deficiency can help you adjust your diet and take action quickly, reducing the risk of health complications. 

Deficiencies can cause various symptoms to develop, depending on which B vitamin you lack. 

However, some common and overlapping symptoms include:

• Persistent fatigue and weakness, even after a good night’s sleep

• Nerve damage, which can cause numbness or tingling in the hands and feet

• Skin issues, including dermatitis, eczema, and dry or scaly skin

• Mood changes, including symptoms of depression and anxiety

• Digestive issues and appetite loss

• Hair loss

• Anemia

If you develop any of these symptoms or suspect that you have a deficiency, consult your doctor as soon as possible to determine an appropriate treatment plan.

This also helps you avoid consuming too much vitamin B, which could lead to toxicity and other health issues.

Take Control of Your Vitamin Intake with LifeMD

If you’re looking for more information on how to improve your vitamin intake to better support your overall well-being, LifeMD has got you covered.

Our team can connect you to medical professionals who can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

Harmony Vance, APRN

Harmony is a family nurse practitioner and has been caring for patients for over 20 years through various roles in the medical field. She graduated in 2018 with a Master's Degree and a focus on family care.

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