Vitamin B in Food Sources to Make Sure Good Intake of B Complex Vitamins for the Body

Vitamin B in food sources are pretty complex, indeed. After all, it is known for its eight B vitamins. That is where it’s got the name of B complex vitamins. They include vitamin B1, B2, B3, B5, B6, B7, B9, and B12. Each vitamin means for particular benefits for health.

However, if we have to say the general benefit of all, it would be to produce energy and make important cell molecules in your body. A good source of this vitamin must contain 10-19% of Reference Daily Intake. Let’s see here.

Healthy Foods to Eat Containing Rich Vitamin B

This vitamin is not easy to obtain. Even without you knowing it, you might have consumed it already. Still, we can’t be sure if we have met the supposed intake of that vitamin per day. So, you need to know as much as vitamin B in food sources.

Salmon is one of them. 100 grams of it contain 18% vitamin B1 of the Reference Daily Intake, 29% for B2, 50% for B3, 19% for B5, 47% for B6, and 51% for B12. This vitamin B intake in salmon is much, isn’t it? You can get the ingredient everywhere.

Besides salmon, leafy greens are pretty rich in vitamin B9. In fact, they are one of the highest sources for this vitamin. Why, of course, 85 grams of raw spinach contain 41% of the Reference Daily Intake.

The cooked ones might decrease by a bit, but it does not go any lower than 20%. Other foods with enough vitamin B are liver, organ meats, eggs, milk, beef, oysters, clams, mussels, legumes, chicken, turkey, and still many more. Now, you see that you can easily find and get Vitamin B in food sources.

Vitamin B in food sources are complex because there is more than one vitamin B it consists of. However, the sources are easy to find around us.