There are 13 essential vitamins the body needs, and eight of these are B Vitamins. Hmm, that should pique your curiosity!

The B Vitamins support a lot of body functions and organs. These bodybuilding blocks are responsible for brain function, metabolism (helps the body convert food into energy) and cell health (supports the formation of red blood cells). Plus, some of the best nutrients for heart health come from this group of vitamins.

These eight (8) B Vitamins and their Daily Values (DVs) are:

  • Thiamine (B1): 1.1 milligrams
  • Riboflavin (B2): 1.1 milligrams
  • Niacin (B3): 14 milligrams
  • Pantothenic Acid (B5): 5 milligrams
  • Pyridoxine (B6): 1.3 milligrams
  • Biotin (B7): 30 micrograms
  • Folic Acid (B9): 400 micrograms
  • Cobalamin (B12): 2.4 micrograms


Pregnant and breastfeeding women, need higher DVs than other people.

So, how do you get these B Vitamins?

We recommend ten (10) foods that are the best ways of getting vitamin B.


B Vitamins

Salmon is a powerhouse for B Vitamins. Did you know the amount of B Vitamins your body gets from eating just a 6-ounce fillet of salmon? Over 200% of the DV for B12, about 100% of the DV for B3 and B6, and 65% of the DV for B5 and B2. Plus, 12% of the DV for B9 and almost 40% of the DV for B1. Now that is what I call - impressive!

Try this Salmon Recipe


B Vitamins

If you are vegan, tofu can be your go-to plant source for B Vitamins. Tofu contains B1, B2, B6 and B9. However, you can opt for fortified tofu which has B12.


Always go for firm tofu.

Try this Tofu Recipe

Green Peas

B Vitamins

Another plant source for B Vitamins we swear by. Just a cup a day, and you get 35% of the DV for B1, 25% of the DV for B9. And almost 20% of the DV for B2 and B6.

Try this Green Peas Recipe


B Vitamins

Calling all the beef lovers - eat up with gusto (though in moderation!). A 6-ounce serving of beef is rich in vitamin B12 - over 190% of the DV for this B Vitamin. Imagine that!

Try this Beef Recipe


B Vitamins

Inside all that creaminess, are six B Vitamins - B1, B2, B3, B5, B6 and B9. So, next time you come across some guacamole, don't pass it up! To top it up, avocadoes are versatile. You can use them in every meal for breakfast, lunch and dinner.

Try this Avocado Recipe


 B Vitamins

Don't let your pasta or curry sauces lack some spinach this winter. Spinach is particularly rich in folic acid (Vitamin B9), which helps to make healthy red blood cells that carry oxygen around the body.

Try this Spinach recipe


B Vitamins

Eggs contain a lot of biotin (vitamin B7), which supports the body's metabolism, and keeps the hair and nails healthy. A cooked egg gives your body ten micrograms of vitamin B7 -  that is about 103% of the DV for this B Vitamin.

Try this Egg recipe

Brown Rice

B Vitamins

Raid a bowl of brown rice, and you'll be surprised to know that in addition to your body getting fibre, you're supercharging it with vitamins B1, B3, B5 and B6.

Try this Brown Rice recipe 


B Vitamins

You can always count on mushrooms to supply you with your B2, B3 and B5. White mushrooms in particular will give you 67% of the DV for B5, 43% of the DV for B3, and 36% of the DV for B2.

Try this Mushrooms recipe


B Vitamins

Asparagus are not everyone's fave though they are a rich source of folic acid (vitamin B9). Folic acid is particularly healthy for women trying to conceive because it improves fertility. Besides, it prevents pregnancy defects and miscarriages.

Try this Asparagus recipe


Your body loses B Vitamins quickly. Stick to a B-Vitamin-rich diet, so you don't become deficient.



By Nana Ama Afoa Osae I Writer I GreatWonderful Team

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