B vitamin complex's have become a trendy supplement to take, but can we get enough of our B vitamins from food without supplementing?
B vitamins are vital for healthy body cell function. They help with the creation of new blood cells and conversion of food into energy. B vitamins ensure our skin cells stay healthy and our stress levels are managed. Lets take a look at some of the most commonly consumed foods, high in B vitamins.
1. Salmon
Salmon is packed full of several B vitamins. A 100g portion of salmon contains:
B1 - 0.275mg
B2 - 0.54mg
B5 - 1.9mg
B6 - 0.6mg
B12 - 3.2ug
2. Liver
Beef, pork, lamb and chicken livers are packed full of B vitamins. A 100g beef liver serving typically contains:
B1 - 0.19mg
B2 - 2.8mg
B3 - 13.2mg
B5 - 7.2mg
B6 - 0.6mg
B7 (Biotin) - 100.0ug
B12 - 18.7ug
3. Eggs
Eggs are one of the top sources of B7 (biotin)! One medium sized egg typically contains:
B2 - 0.25mg
B5 - 14% of the daily value
B7 - 10mcg
B9 - 24mcg
B12 - 1.4mcg
4. Spinach
Spinach is well known for its vitamin b9 content, containing 58mcg of folate per 1 cup raw spinach! Some folate is lost during the cooking of spinach, so it is best to eat spinach raw in order to maximise your b9 intake.
5. Brown Rice
Brown rice is an excellent source of b vitamins and is suitable for vegans and vegetarians! A 100g serving of cooked brown rice typically contains:
B1 - 0177mg
B3 - 4.8mg
B6 - 0.51mg
B9 - 40ug
6. Chickpeas
Chickpeas are an excellent source of B6 and B9. A 100g serving of chickpeas typically contains 0.5mg b6 and 170g serving contains 141mcg b9!
7. Lentils
Lentils contain 45% of the vitamin B daily intake value. 1 cup of cooked lentils typically provides:
B1 - 0.3mg
B2 - 0.05mg
B3 - 0.6mg
B5- 1.3mg
B6 - 0.4mg
B7- 25mcg
B9 - 358mcg
8. Chicken
Chicken is most notable for its niacin and pyridoxine content. White meat (e.g breast) contains higher amounts of these vitamins than dark meat (e.g leg). A 100g serving of chicken breast typically contains:
B2 - 0.2mg
B3 - 11mg
B5 - 1.3mg
B6 - 0.51mg
B7 - 2.1ug
B12 - 0.1ug
9. Turkey
Turkey is another meat that is notable for its niacin and pyridoxine content. A 100g serving of turkey breast typically contains:
B1 - 0.035mg
B2 - 0.205mg
B3 - 11.75mg
B5 - 0.9mg
B6 - 0.807mg
B9 - 9mcg
B12 - 0.32mcg
10. Black Beans
Black beans are another food notable for their b9 content. 1 cup of cooked black beans typically provides:
B1 - 0.8mg
B2 - 0.2mg
B3 - 0.18mg
B5 - 0.8mg
B9 - 256mcg
Bibliography
U.S Department of Agriculture. (2023). FoodData Central. [Online]. Available at: https://fdc.nal.usda.gov/fdc-app.html#/ (Accessed: 14th May 2023).
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