Foods rich in vitamin B

breakfast table

It is likely that the vitamin B is the most difficult to acquire directly from foodAlthough this does not mean that it is not an essential micronutrient for the body to function properly.

It is important to know how to differentiate what these foods are, as well as the benefits that each of the B vitamins offers us. Do not hesitate and keep reading below to know everything about this vitamin.

We show you which are the 10 best foods you need to know in order to increase your consumption of this magnificent vitamin.

Foods rich in vitamin B


Oily fish is a good option to increase the dose, Salmon in particular has many proteins and omega 3 fatty acids, these help us protect our heart and our arteries. Contains certain vitamins from group B, such as B1, B2, B3 and B6.


Although few people consume it regularly, the liver can be very healthy for our body. It is one of the organ meats that are most consumed in the world and it is also one of those with the most vitamin B. For every 100 grams of liver we get 80 micrograms of vitamin B12. In addition, this protein is of high quality, it provides minerals, vitamins and healthy fats.

roast chicken leg


Turkey meat is highly recommended for all people, depending on age and gender. It is a low calorie meat since it barely has fatHas large amounts of protein and B vitamins. It is one of the best meats on the market. If you are tired of eating chicken meat try turkey, you will not be disappointed.


Among the nuts, walnuts are perfect for increasing the amount of vitamin B In the body, natural walnuts are a delicious food that can be consumed at any time. They are energetic and very healthy. They can be added to a large number of recipes, we just have to let our imagination run wild.



Egg yolk is very energetic, many people throw it away because they think it makes it very fattening, however, they are very wrong, eggs are almost a superfood. The yolk offers healthy fats and first quality proteins, in addition, vitamins of group B, B12, B1, B2 and B6. 


Another of the blue fish that we can buy to benefit from vitamin B it is the sardine, in addition, it helps regulate cholesterol and takes care of our heart. Sardines also have a very competitive price, so it is no excuse not to consume them.

bowl with spinach


We are always naming spinach in hundreds of food lists, spinach is the perfect allies to improve and maintain iron health. They have very few calories, contain fiber, increase satiety and avoid food cravings. Packed with vitamins and nutrients you don't have to miss them.


This little fruit is wonderful, it is a good natural supplement that is very easy to incorporate into our meals. Contains large doses of healthy fats and B vitamins. Also, it is known as a natural anti-inflammatory that stabilizes the heart rate.


Who doesn't love a good piece of cheese? Cheese provides us with great advantages when it comes to our diet and food. From him you will get the necessary amount of this vitamin in addition to calcium and healthy proteins.



Vitamin B is available for all types of diet, here in this list we have commented on certain foods suitable for omnivores, carnivores, vegetarians and vegans. Kale is a good option, its properties do not leave anyone indifferent. It has a good amount of fiber, helps us lose weight and facilitates our digestion.

What are the benefits of vitamin B

Vitamins are essential for our body to function properly. Vitamin B is a vitamin complex that is made up of various vitamins, which fulfill different functions.

vitamin jars

Therefore, within this complex we will tell you what each type of vitamin is dedicated to.

  • B1: It is responsible for keeping the nervous system, cardiovascular health, blood cells and muscles healthy.
  •  B2: This type helps produce energy, metabolize and to the oxidation of carbohydrates, proteins and fats. On the other hand, it maintains a good health in nails, skin and mucous membranes. 
  • B3: Helps cells receive oxygen, reduces the synthesis of cholesterol and keeps skin healthy.
  •  B5: This one in particular is responsible for reducing cholesterol, stimulate the immune system, control fat metabolism and helps to produce energy efficiently.
  • B6: This vitamin strengthens the immune system, helps prevent skin and nerve problems. On the other hand, it can relieve nausea and can eliminate toxins from the body through urine. 
  • B9: Involved in DNA synthesis, prevents anemia and maintains good red blood cell health.
  • B12: Forms red blood cells and improves the nervous system. 

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