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.