Eating a variety of foods rich in B vitamins is crucial for maintaining good health. These vitamins play a vital role in energy production and are essential for creating important molecules within your cells. Unlike vitamin B12, your body doesn’t store these nutrients for long, necessitating regular consumption through diet.
Foods considered high in a vitamin must offer at least 20% of the Reference Daily Intake (RDI) per serving, making them powerful sources for your dietary needs. Here’s a list of 10 nutritious foods that are packed with one or more B vitamins. [1]
- Leafy Greens
- Salmon
- Eggs
- Milk
- Liver
- Shellfishes
- Legumes
- Beef
- Yogurt
- Chicken and Turkey
Leafy Greens
Leafy greens like spinach and collard greens are particularly high in folate (B9), making them a vital component of any health-conscious diet. Raw spinach offers 12% of the DV per cup, while a half-cup of cooked spinach boosts that to 39%. Leafy greens also provide other essential nutrients, including fiber, antioxidants, and minerals. It’s worth noting that folate can degrade with cooking, so to maximize its benefits, steaming these vegetables lightly is recommended. [2]
These greens not only contribute to your B vitamin intake but also play a crucial role in preventing chronic diseases, thanks to their high antioxidant content. Their versatility in meals—from salads to smoothies—makes them an easy addition to any diet.
