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There are eight B vitamins — collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food and supplements.

Many foods provide B vitamins, but to be considered high in a vitamin, the Recommended Dietary Allowance (RDA) is 2.4 mcg/day, but some nutrition experts are questioning whether that amount is enough. Normal value ranges for vitamin B12 vary slightly among different laboratories and can range anywhere between 200 to 900 pg/mL

Here are 15 healthy foods high in one or more B vitamins.

1. Salmon

This all-around nutritious fish is high in several B vitamins. Additionally, salmon is a low-mercury fish that is high in beneficial omega-3 fats, as well as protein and selenium.

2. Leafy Greens

Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate. Spinach, raw: 41% of the recommendation in 3 cups; Spinach, cooked: 31% of the recommendation in a 1/2 cup; Collard greens, cooked: 20% of the recommendation in a 1/2 cup; Turnip greens, cooked: 25% of the recommendation in a 1/2 cup; Romaine lettuce, raw: 29% of the recommendation in 2 cups. Notably, some folate is destroyed by heat during cooking, and some can transfer to the cooking water as well.

3. Liver and Other Organ Meats

Though not especially popular, organ meats — especially liver — are packed with B vitamins. This is true whether they’re from beef, pork, lamb or chicken. If you’re unaccustomed to liver’s strong flavor or view organ meats as unappetizing, try them ground and mixed with traditional cuts of ground meat or add them to highly seasoned foods, such as chili.

4. Eggs

One large egg contains 33% of the recommendation for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin. Eggs also contain smaller amounts of other B vitamins. Bear in mind that raw egg whites contain avidin, a protein that binds with biotin and prevents its absorption in your gut if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces food safety risks If you don’t eat eggs, meat or other animals products, you can meet your biotin needs by consuming foods like vegetables, fruits, nuts, seeds and whole grains, which all contain small amounts of biotin.

5. Milk

Unsurprisingly, studies indicate that milk and other dairy products are generally people’s top source of riboflavin, followed by meat and grains. What’s more, you absorb B12 best from milk and other dairy products — with absorption rates of 51–79%.

6. Oysters, Clams and Mussels

Oysters, clams and mussels are a stellar source of B12 and an excellent source of riboflavin. They also supply smaller amounts of thiamine, niacin and folate. These shellfish are also high in protein and several minerals, including iron, zinc, selenium and manganese. They’re a good source of omega-3 fats as well.

7. Legumes

Legumes are most notable for their high folate content. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid and B6. Most legumes — such as pinto beans, black beans and lentils — are high in folate, a B vitamin important for reducing the risk of certain birth defects.

8. Chicken and Turkey

Chicken and turkey are most notable for their niacin and pyridoxine content. Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are in the meat, not the skin.

9. Yogurt

Yogurt is notable for its riboflavin and B12 content. Keep in mind that when flavored, most frozen and refrigerated yogurts also contains added sugars per serving — so enjoy them in moderation. Stores also sell many non-dairy yogurt alternatives, such as fermented soy, almonds or coconut yogurts. However, these products — unless fortified — generally aren’t good sources of riboflavin or B12.

10. Sunflower Seeds

Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word “pantos,” meaning “everywhere,” because it’s found in most plant and animal foods — but usually only in small amounts. Sunflower seeds are also a good source of niacin, folate and B6. Sunflower seed butter, popular among people with nut allergies, is an excellent source of pantothenic acid as well.

Consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase.

If you wonder whether you’re getting enough B vitamins, analyze your food intake throughout the week. You can then supplement your eating habits to ensure you’re getting the vitamins you need. Visit


The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. always seek the advice of your physician or other qualified health professional regarding any medical condition. while every care is taken to ensure the accuracy of the information presented in the blog and to describe best generally accepted current practices we cannot accept any liability for errors or omissions or for any consequences from application of the information given.