Eight different B vitamins help your body obtain energy from food, help protect you from certain health conditions and aid in making red blood cells and aid cell metabolism. While many foods contain more than one B vitamin, some foods contain higher amounts of each vitamin than others. Incorporating nutrient-dense foods into your diet helps ensure you consume your daily needs of each B vitamin.
B1
Inadequate consumption of B1, or thiamine, may lead to cardiovascular, muscular, gastrointestinal and neurological complications. Men over 19 require 1.1mg daily and women need 1.2mg of thiamine. The following foods contain high amounts of thiamine: 1 cup of wheat germ cereal contains 4.47mg, 1 cup of fortified breakfast cereal contains 0.5 to 2mg, 3 oz. of lean cooked pork contains 0.72mg, 1 cup of enriched long grain white rice has 0.26mg, 1/2 cup of lentils contains 0.17mg, 1/2 cup of peas has 0.21mg and 1 oz. of pecans contains 0.16mg of thiamine.
B2
B2, or riboflavin, deficiency is rare and most adults meet their daily requirements. Men over 19 years old require 1.3mg daily and women need 1.1mg. One cup of fortified cereal contains 0.59 to 2.27mg of B2, 3 oz. of roasted dark chicken has 1.6mg, 3 oz. of cooked beef contains 1.6mg, 1 cup of non-fat milk has 0.34mg, an egg contains 0.27mg, 1 oz. of almonds has 0.23mg and 1/2 cup of boiled spinach contains 0.21mg of riboflavin.
B3
Men require 16mg of niacin, or B3, daily while women need 14mg. The Linus Institute reports that most men consume more than 30mg of niacin daily and women eat about 20mg. One cup of fortified cereal contains between 20 and 27mg, 3 oz. of light tuna packed in water contains 11.3mg, 3 oz. of salmon contains 8.5mg, 3 oz. of light chicken contains 7.3mg, 3 oz. of light turkey contains 5.8mg and 1 oz. of dry-roasted peanuts contains 3.8mg of niacin.
B5
A variety of food contains B5, or pantothenic acid. Most healthy adults require 5mg of B5 daily. An avocado contains 1.99mg, 8 oz. of yogurt has 1.35mg, 3 oz. of chicken contains 0.98mg, a medium sweet potato has 0.88mg, 1 cup of milk contains 0.83mg, 1/2 cup of lentils has 0.63mg and 1/2 cup of split peas contains 0.58mg of B5.
B6
Your body can't synthesize B6, so you have to get it through food. Men require 1.9mg daily and women need 1.5mg. One cup of fortified cereal contains 0.5 to 2.5mg, a medium russet potato has 0.7mg, 3 oz. of chicken contains 0.51mg, 3 oz. of wild salmon has 0.48mg, 1 cup of spinach contains 0.44mg, a medium banana has 0.43mg and 3 oz. turkey contains 0.39mg of B6.
B7
Most adults require 30mcg of B7, or biotin, daily. A 3 oz. serving of liver contains 27 to 35mcg, an egg has 13 to 25mcg, 3 oz. of salmon contains 4 to 5mcg, an avocado has 2 to 6mcg, 3 oz. of pork contains 2 to 4mcg and 1 cup of cauliflower has 0.2 to 4mcg of biotin.
B12
B12 deficiency affects 10 to 15 percent of people over the age of 60. Men require 2.4mcg and women need 2.4mcg of B12 daily. A 3 oz. serving of steamed clams contains 84mcg, 3 oz. of mussels has 20.4mcg, 3 oz. of crab contains 8.8mcg, baked salmon has 2.4mcg, beef contains 2.1mcg and baked rockfish has 1mcg of B12. No grains or vegetables contain B12.
Folate
Folate, or folic acid, plays an important roll in cell growth and division. Healthy men and women require 400mcg of folate daily. One cup of fortified orange juice contains 200 to 400mcg, 1/2 cup of lentils has 179mcg, 1/2 cup of garbanzo beans has 141mcg,1/2 cup of asparagus contains 134mcg and 1/2 cup of spinach has 132mcg of folate.
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