B Vitamins

Tara Tomaino, RD

T&B Nutrition Director

The B vitamins include thiamin (Vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folate (vitamin B9), and cobalamin (vitamin B12). The B vitamins collectively play a role in cell growth and development and also help the body convert the food that we eat into energy. In addition, they are involved in various enzyme reactions in the body: from breaking down fats and proteins to transporting oxygen and energy throughout the body.
 
Good Food Sources of B Vitamins:

• Beef liver – Beef liver tops the list as far as B vitamin content. Soaking beef liver in milk for 30-60 minutes before cooking can help remove the bitter flavor. A popular way to prepare liver is to sauté it with onions and garlic.
• Whole grains – Many grain products including breads and breakfast cereals are fortified with B vitamins. Check the nutrition facts panel on cereals to see that the % Daily Value for B vitamins is 100% per serving. Whole wheat pasta, quinoa, rice, and English muffins are other grain sources of B vitamins.
• Fish and seafood – Salmon, tuna, and clams are a few notable seafood selections high in B vitamins. Not only are these foods a good source of B vitamins, eating fish several times a week can also support heart health.
• Beans and legumes – Plant-based protein sources like beans, seeds, lentils, and peanuts contain B vitamins and will be important for those following a vegetarian or vegan diet. Add these foods to salads, pasta, and soups, or eat as a snack in a trail mix.
• Dark green vegetables – Spinach, brussels sprouts, and broccoli are among a few dark green vegetables that contain a few different B vitamins. Adults should strive to eat a variety of different colored vegetables totaling at least 2 cups each day. Toss together a fresh spinach salad, add broccoli to a stir fry, or roast brussels sprouts as a side dish!
• Animal-based products – Chicken, lean meat, pork, and dairy foods are also good sources of B vitamins. An excellent source of complete protein, these foods can help you feel fuller longer between meals. When looking for these types of foods, opt for the leanest cuts of meat, trim away any visible fat, and select low- or non-fat dairy products.