The B vitamins are water soluble, meaning that they regularly get flushed from the body. There are a total of eight B vitamins; they serve many purposes in the body, including cell growth, nerve function and nutrient breakdown. They also help with energy production. If you are looking to amp up your intake of B vitamins, there are several foods that have heavy amounts.
Meats and Poultry
Red meats like beef and pork are high in B vitamins, protein and saturated fat. Chicken, turkey, duck, venison, bison and lamb are other types of meat that are also high in vitamin B. Livers are high in B vitamins.
Fish
All fish is high in Vitamin B and protein. Cold water fish is also high in fat. Herring, snapper, trout, salmon, mackerel, cod, tuna, halibut and tilapia are all examples. Fish is also low in carbohydrates.
Legumes
Legumes are seeds covered with an exterior pod. They are high in Vitamin B, fiber, protein and complex carbs. Lentils, pinto beans, white beans, garbanzo beans, peas, peanuts and kidney beans are all examples.
Dairy
Dairy products are high in Vitamin B, protein, calcium and fat. They have moderate levels of carbohydrates. Cheese, milk, yogurt and cottage cheese are examples.
Nuts
Nuts are high in unsaturated fat, protein and fiber. They also contain Vitamin B. Walnuts, almonds, hazelnuts, pecans, macadamia nuts, pistachios and Brazil nuts are all examples. They are also low in carbs.
Vegetables
Vegetables are high in water content, fiber and low in fat. Potatoes, spinach, lettuce and carrots are all examples that have Vitamin B.
Eggs
Eggs are high in Vitamin B, cholesterol, choline, amino acids and protein. They are also low in carbs.
Fruits
Bananas and avocados are two fruits high in Vitamin B. Bananas are also high in carbohydrates and low in fat. Avocados, on the other hand, are high in fat, but it is the healthy monounsaturated variety. Both fruits are also high in fiber.
Grains
Whole grains are high in complex carbs, fiber and B vitamins. Oatmeal, wheat germ, barley, oat bran and millet are all examples of these. Fortified cereals are also high in B vitamins.
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