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Vegetarian Sources of B Vitamins

by
author image Jennifer Gill
Jennifer Gill is a health educator, certified running coach, licensed sports nutritionist and writer. As the Founder of Sole Health and Wellness, she develops and implements individual, group and corporate running and nutrition programs. She has contributed to several local and national publications on nutrition, physical activity and weight management including a health information service from the National Institutes of Health.
Vegetarian Sources of B Vitamins
B vitamins

All of the B vitamins are important for your body's growth and development. Without the proper amount in your diet, you could have problems with muscle and nerve function, red blood cell development and much more. All B vitamins can be found in animal products, as well as some fortified foods, so vegetarians might not get enough of each vitamin. If you're at risk of a deficiency, pay closer attention to the foods you eat to be sure you're consuming the right amount of all the B vitamins.

Vitamin B-1

Assorted nuts
Assorted nuts

Thiamine, or vitamin B-1, is involved with the metabolism of carbohydrates and the production of energy. Vegetarian sources include whole grains, enriched breads and flours, dried beans, nuts and seeds, peas and eggs.

Vitamin B-2

Woman washing greens
Woman washing greens

Vitamin B-2, or riboflavin, works with other B vitamins to produce red blood cells and generate energy by breaking down carbohydrates. You can find riboflavin in green leafy vegetables, beans, nuts, eggs and dairy products.

Vitamin B-3

Woman slicing avocado
Woman slicing avocado

Avocados, eggs, beans, nuts and potatoes all contain vitamin B-3, also known as niacin. Eating enough of these foods will help nerves to function properly.

Vitamin B-5

Woman eating broccoli
Woman eating broccoli

Pantothenic acid, also known as vitamin B-5, is necessary for the metabolism of food as well as the production of hormones and cholesterol. It can be found in avocados, broccoli, kale, cabbage, eggs, beans and lentils, mushrooms, whole-grain cereals and milk products.

Vitamin B-6

Bananas
Bananas

Also known as pyridoxine, vitamin B-6 is involved in blood cell production and brain function. Avocados, bananas, beans, nuts and whole grains are all sources of vitamin B-6.

Vitamin B-7

Eggs on stove
Eggs on stove

Found in chocolate, egg yolks, fortified cereals, beans, nuts and milk, biotin is involved in the breakdown of proteins and carbohydrates for energy. And it plays a critical role in the production of cholesterol and hormones.

Vitamin B-9

Bowl of beets
Bowl of beets

Folate, also known as vitamin B-9, helps prevent birth defects because of its role in the production and repair of DNA. Vegetarian sources include asparagus, broccoli, beets, beans and lentils, green leafy vegetables, fortified cereals, oranges and fortified orange juice, peanuts and wheat germ. Folic acid is the synthetic form of folate and is what is added to fortified foods and juices. The Harvard School of Public Health and the Institute of Medicine recommend against getting too much folic acid from fortified foods and supplements. Instead, focus on natural folate found in foods.

Vitamin B-12

Woman eating cereal
Woman eating cereal

Vitamin B-12 is used in the production of red blood cells and is needed for nerve function. It can be found in eggs and dairy products as well as fortified cereals and soy milk. The main concern is for vegetarians who do not eat eggs and dairy, as they are not able to get enough vitamin B-12 from other sources. Adding other vegetarian options such as nutritional yeast, fortified meat substitutes and supplements may help vegetarians get the recommended amounts.

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