11 Natural foods that are high in B vitamins

B vitamins play an important role in health. Since they cannot be stored except for vitamin B12, they have to be ingested through food so that the nervous system, skin and cell metabolism function properly. There are a number of delicious foods that contain lots of B vitamins.

These foods prevent vitamin B deficiency. In addition to proteins, eggs also contain a whole range of B vitamins.

B vitamins comprise a whole family of different substances: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12). It is best to get them through diet. Food supplements are usually only of use if a deficiency has already been identified. These 11 foods are high in B vitamins

Eggs: They not only provide proteins, but also a number of B vitamins and, above all, plenty of biotin (B7), which is contained in both egg yolks and protein. Raw protein contains a substance that inhibits the absorption of biotin, so it is best to eat it cooked.

Sunflower seeds: They are full of pantothenic acid (B5), which is found in most plant and animal foods, but mostly only in small quantities.

Yeast: Various B vitamins are found in yeast. Nutritional yeast, which is often fortified with cobalamin (B12), is a good option for vegans and vegetarians who may struggle to meet their B12 needs.

Salmon: One of the best all-round sources of B vitamins.

Chicken: Contains six of the eight B vitamins, especially in white meat there is a lot of niacin (B3) and pyridoxine (B6).

Beef: Also contains six of the eight B vitamins and a particularly large amount of niacin (B3). Those who do without meat can use wheat flour and eggs as a source of niacin.

Milk: Provides a lot of riboflavin (B2), which is particularly well absorbed from milk.

Mussels: Oysters, clams, and mussels are full of zinc and B vitamins, especially cobalamin (B12).

Legumes: They provide plenty of folic acid (B9), which z. B. is required for the formation of red blood cells.

Leafy vegetables: Spinach, lettuce and other leafy vegetables also contain a lot of folic acid. Much of it is retained, especially with gentle steaming.

Offal: They contain many of the B vitamins in high quantities.