In our last article, we took a close look on what exactly are vitamin-B complex. They all work together for the betterment of the entire body. Besides, they also help in releasing energy from carbohydrates, proteins and fats. There are several foods available which are highly rich in vitamin-B complex, as it is equivalently distributed in most of the food items. Since, at times a food item consists of a particular vitamin from the B-complex category; it would be difficult understand which food to eat when the body doesn't has much vitamin. To stay healthy and fit, Ms. Sunita Pathania – Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai, shares a list of best food items with Vitamin B. 

Food Sources of B Vitamins

Vitamin B1 (Thiamine) - found in cereals (rice, wheat, maida, rava, poha, etc.) breads, fortified cereals and pasta, pulses or lentils (dals such as moong dal, masoor dal, chana dal etc), legumes (whole pulses such as whole moong, channa, chowli, rajmah), dark green leafy vegetables such as spinach, fenugreek, lettuce, cabbage, asparagus etc. soy foods, whole grains like wheat germ, fish, egg, milk, meat, pork ham etc, nuts such as almonds and pecans.

Vitamin B2 (Riboflavin) - some of the best sources of riboflavin are chicken, fish, eggs, legumes (like peas and lentils), milk and milk products such as yogurt and cheese, nuts,  green leafy vegetables like spinach, broccoli, asparagus, and fortified cereals also supply significant amounts of riboflavin to the diet.

Vitamin B3 (Niacin) – it is found in chicken, salmon and in fishes like canned tuna – they are an excellent source of niacin. Vegetarians can get their source of niacin from legumes, pasta and whole wheat.

Vitamin B6 (Pyridoxine) – foods like potatoes, beans, red meat, poultry, eggs and fortified cereals contain are very high in vitamin B6. 

Folate, folic acid, or folacin - To remember which foods are high in folate, remember that the word folate has the same root as the word foliage. Leafy greens such as spinach, fenugreek, turnip greens, asparagus, etc and other fresh fruits and vegetables are all excellent sources of folate. Liver, dried beans and other legumes, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals.

Vitamin B12 (Cobalamin) - Animal foods are the only natural source of vitamin B12. It is found naturally in fish, red meat, poultry, milk, milk products, cheese, and eggs. But, many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef.

Biotin - liver and egg yolks are the richest dietary sources of biotin, but fortunately this B vitamin is well distributed throughout the food supply, so it is doubtful that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

Pantothenic Acid - yogurt and avocado are both excellent sources of pantothenic acid, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli.

*Images courtesy: © Thinkstock photos/ Getty Images