9 Vitamin B-Rich Foods To Boost Your Body And Brain Vitality

B vitamins get an A for their benefits. There’s biotin (B7), which can help when it comes to healthy, strong hair, as well as niacinamide (a derivative of B3, or niacin), which helps to reduce inflammation and hyperpigmentation in the skin. Outside of beauty, though, B vitamins are essential for energy production, a robust nervous system, optimal brain health and good quality sleep.

The benefits of B vitamins vary by type, too. Take vitamin B9 (also known as folic acid), which is an essential vitamin during pregnancy. Or vitamin B5 (pantothenic acid), a basic vitamin that helps convert food into much-needed energy. Finally, vitamin B12 helps to fight anaemia, a condition that can cause tiredness, heart palpitations and shortness of breath.

What are the eight B vitamins?

• Vitamin B1: Thiamine
• Vitamin B2: Riboflavin
• Vitamin B3: Niacin
• Vitamin B5: Pantothenic acid
• Vitamin B6: Pyridoxine
• Vitamin B7: Biotin
• Vitamin B9: Folic acid
• Vitamin B12: Cyanocobalamin

Why are B vitamins so beneficial?

• B vitamins are crucial to the process of converting macronutrients (food) into energy.
• B vitamins assist in the production of neurotransmitters in the brain by helping maintain active cognitive function.
• B vitamins have been reported to help prevent Alzheimer’s disease and depression associated with vitamin B12 deficiency.
• B vitamins are vital for the proper functioning of the nervous system.
• B vitamins support the immune system.
• B vitamins help maintain healthy hair, skin and nails.

9 foods rich in B vitamins

Our bodies don’t produce many of the B vitamins that are so beneficial for our health. Instead, we should prioritise them in our diet, either through food or supplementation. Here are nine vitamin B-rich foods to start incorporating into your meals.

Liver

For those that can stomach it, liver is an extraordinary source of protein, minerals such as iron and zinc, as well as vitamins A and D and – crucially – all eight B vitamins.

Salmon

Salmon is rich in omega-3 and vitamin D and helps to stimulate collagen production within the skin. What’s more, it’s especially rich in vitamin B12, as well as vitamins B1, B2, B3 and B6, and pantothenic acid.

Leafy greens

Even in the cooler autumn and winter months, it’s important to try and eat a good mix of green, leafy vegetables. A vibrant salad mix of lettuce, rocket, kale and spinach packs a healthy serving of vitamin B9 (folic acid), but must be eaten raw to reap the full benefits. Cooking can destroy the vitamin.

Eggs

A brilliant source of biotin, eggs contain almost 35 per cent of the recommended daily amount of biotin. But that’s not all, one egg also provides vitamin B12, B5, riboflavin and folic acid.

Legumes

Be they chickpeas, beans, lentils, mung beans or adzuki beans, legumes are an excellent source of folic acid and vitamins B12, B2, B3, B5 and B6. Throw them in your lunchtime salads or mix them with brown rice, spelt, barley and quinoa. You could even roast them in the oven for a nutritious midday snack.

Molluscs

If spaghetti alle vongole is your favourite dish, you’re in luck. Bivalve molluscs such as mussels and clams, as well as tellinas and oysters, contain significant amounts of vitamin B12 and riboflavin, as well as thiamine, niacin and folic acid.

Yoghurt

One cup of yoghurt – especially Greek yoghurt – can give you up to 50 per cent of your recommended daily intake of vitamin B12, as well as riboflavin. Eat it for breakfast, as an afternoon snack, or add a dollop to your smoothie. Unfortunately, non-dairy alternatives, like coconut or almond yoghurt, won’t give you the same hit of B vitamins.

Nutritional yeast

Nutritional yeast is rich in B vitamins, essential amino acids and vitamins such as selenium, phosphorus and magnesium.

Sunflower seeds

Sunflower seeds are copper and selenium dense, as well as rich in vitamin E, vitamin B9 and B5, which are all vital for energy production and healthy skin, hair and nails. Sprinkle them raw or roasted on top of salads, soups, risottos and spelt, barley, millet or quinoa dishes.