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Which foods contain the most vitamin B?

Vitamin B is actually a group of several different B vitamins, each with its own unique functions and sources. Here are some foods that are rich in various B vitamins:

  1. Vitamin B1 (Thiamine):
    • Pork
    • Sunflower seeds
    • Whole grains (brown rice, barley, oats)
    • Legumes (beans, lentils)
    • Nuts (especially macadamia nuts)
  2. Vitamin B2 (Riboflavin):
    • Dairy products (milk, yogurt, cheese)
    • Lean meats (beef, chicken, turkey)
    • Eggs
    • Leafy green vegetables (spinach, broccoli)
    • Nuts and seeds
  3. Vitamin B3 (Niacin):
    • Poultry (chicken, turkey)
    • Red meat (beef, lamb)
    • Fish (tuna, salmon)
    • Peanuts
    • Whole grains (brown rice, wheat)
  4. Vitamin B5 (Pantothenic Acid):
    • Meat (beef, poultry, organ meats)
    • Avocado
    • Whole grains
    • Legumes (beans, lentils)
    • Mushrooms
  5. Vitamin B6 (Pyridoxine):
    • Poultry (chicken, turkey)
    • Fish (tuna, salmon)
    • Bananas
    • Potatoes
    • Spinach
  6. Vitamin B7 (Biotin):
    • Eggs
    • Nuts (especially peanuts)
    • Seeds (sunflower seeds)
    • Sweet potatoes
    • Organ meats
  7. Vitamin B9 (Folate):
    • Leafy green vegetables (spinach, kale)
    • Legumes (lentils, chickpeas)
    • Fortified cereals and grains
    • Citrus fruits (oranges, lemons)
    • Avocado
  8. Vitamin B12 (Cobalamin):
    • Animal products (meat, fish, poultry, dairy)
    • Eggs
    • Fortified foods (some cereals and plant-based milk alternatives)

These foods provide various B vitamins, and it's important to include a variety of them in your diet to ensure you get a balanced intake of all B vitamins. If you follow a vegetarian or vegan diet, pay special attention to vitamin B12, as it is primarily found in animal-derived foods. In such cases, fortified foods or supplements may be necessary to meet your B12 requirements.

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