Vegetables supply fiber and potassium — and some even pack B vitamins.
Image Credit: lola1960/iStock/Getty Images In a world where vitamins C and D get all the attention, it can be easy to forget about your B vitamins. Definitely an understated nutrient, B vitamins are crucial for keeping your body and mind functioning properly.
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Although many key sources of vitamin B are animal-based, there are plenty of veggies you can eat to increase your daily intake.
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Next time you're in the produce aisle, add these vitamin B vegetables to your cart.
Vitamin B Vegetables While animal-based foods like fish, eggs and dairy products are great sources of B vitamins, you can still get your daily dose from plant-based sources, according to the U.S. National Library of Medicine.
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As you make your favorite salad or stir fry, consider adding some of these vitamin B-loaded veggies. (Note that nutrition is per 1 cup serving.)
- Asparagus
16% vitamin B1 15% vitamin B2 8% vitamin B3 7% vitamin B5 7% vitamin B6 17% vitamin B9
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2. Broccoli
5% vitamin B1 8% vitamin B2 4% vitamin B3 10% vitamin B5 9% vitamin B6 14% vitamin B9
- Brussels Sprouts
10% vitamin B1 6% vitamin B2 4% vitamin B3 5% vitamin B5 11% vitamin B6 13% vitamin B9
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4. Collards
2% vitamin B1 4% vitamin B2 2% vitamin B3 2% vitamin B5 3% vitamin B6 12% vitamin B9
- Edamame
26% vitamin B1 18% vitamin B2 9% vitamin B3 12% vitamin B5 9% vitamin B6 121% vitamin B9
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6. Green Peas
32% vitamin B1 15% vitamin B2 19% vitamin B3 3% vitamin B5 14% vitamin B6 24% vitamin B9
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7. Mustard Greens
4% vitamin B1 5% vitamin B2 3% vitamin B3 2% vitamin B5 6% vitamin B6 2% vitamin B9
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8. Romaine Lettuce
3% vitamin B1 2% vitamin B2 1% vitamin B3 1% vitamin B5 2% vitamin B6 16% vitamin B9
- Spinach
2% vitamin B1 4% vitamin B2 1% vitamin B3 3% vitamin B6 15% vitamin B9
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10. Turnip Greens
3% vitamin B1 4% vitamin B2 2% vitamin B3 4% vitamin B5 9% vitamin B6 27% vitamin B9
Benefits of B Vitamins There are eight different kinds of B vitamins, all of which your body needs to stay healthy and function properly. And while these vitamins are all within the same umbrella, they each serve their own purpose.
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Vitamin B1 is also known as thiamin. This vitamin is absorbed by your small intestine and is found in many animal meats, like pork and trout, according to the National Institutes of Health (NIH). Thiamin is used to support healthy cell growth and development.
Vitamin B2, also known as riboflavin, is mostly found in organ meats and green veggies like asparagus and broccoli, according to the NIH. Riboflavin is important for cell growth but also helps your body turn food into energy.
Vitamin B3 or niacin helps convert food into energy and helps with cell health, per the NIH.
Vitamin B5 (aka pantothenic acid) helps your body absorb and process fatty acids, according to the NIH.
Vitamin B6 is responsible for more than 100 reactions in the body, according to NIH. Mostly, though, this vitamin is responsible for protein metabolism.
Vitamin B7 (aka biotin) helps your body process amino acids and carbohydrates, according to the Mayo Clinic.
Vitamin B9 or folate is often found in dark, leafy greens. Folate helps your body form red blood cells and is especially crucial in early pregnancy, according to the Mayo Clinic.
Vitamin B12 is mostly found in poultry, meat and fish, according to the Mayo Clinic. This vitamin helps support proper nerve function and red blood cell formulation.
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B-Vitamin Veggie Recipes
Spinach Feta Pizza
Spinach is a great source of vitamin B. Image Credit: LIVESTRONG.com
Calories: 384 Protein: 16 grams
Spinach is a great source of vitamin B, making this spinach feta pizza a totally guilt-free dinner. Plus, this pizza is topped with feta cheese, which supplies about 20 percent of your daily recommended value of vitamin B12 per ounce, according to the USDA. Get the Spinach Feta Pizza recipe and nutrition info here. 2. Asparagus and White Bean Salad
Combining asparagus, beans and eggs makes the perfect vitamin B combo.
Image Credit: LIVESTRONG.com
Calories: 528 Protein: 26 grams
As mentioned above, asparagus is a great source of vitamin B but adding beans and eggs makes it the perfect dish of B vitamins. One hard-boiled egg will supply about 23 percent of your daily recommended value of vitamin B12, according to the USDA. Eggs are also high in choline, an essential nutrient that helps support normal brain function. Get the Asparagus and White Bean Salad recipe and nutrition info here. 3. Balsamic Glazed Brussels Sprouts With Garlic
Brussels sprouts are not only delicious but high in B vitamins, too.
Image Credit: LIVESTRONG.com/Jackie Newgent, RDN
Calories: 100 Protein: 2 grams
This low-calorie Brussels sprouts recipe makes an excellent side dish or snack. Brussels sprouts are not only a great source of B vitamins but they’ll also supple more than 100 percent of your daily recommended value of vitamin K per cup, according to the USDA. Get the Balsamic Glazed Brussels Sprouts With Garlic recipe and nutrition info here.
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references & resources
USDA: "Asparagus"
USDA: "Broccoli"
USDA: "Brussels Sprouts"
USDA: "Edamame"
USDA: "Peas"
USDA: "Mustard Greens"
USDA: "Romaine"
USDA: "Spinach"
USDA: "Turnip Greens"
USDA: "Collards"
U.S. National Library of Medicine: "B Vitamins"
NIH: "Vitamin B6"
Mayo Clinic: "Biotin"
Mayo Clinic: "Folate (Folic Acid)"
Mayo Clinic: "Vitamin B-12"
USDA: "Feta"
USDA: "Hard Boiled Egg"
NIH: "Pantothenic Acid"
NIH: "Niacin"
NIH: "Riboflavin"
NIH: "Thiamin"
USDA National Nutrient Database: Vitamin B-12 Content of Selected Foods
Linus Pauling Institute: Pantothenic Acid
Linus Pauling Institute: Biotin
references & resources
USDA: "Asparagus"
USDA: "Broccoli"
USDA: "Brussels Sprouts"
USDA: "Edamame"
USDA: "Peas"
USDA: "Mustard Greens"
USDA: "Romaine"
USDA: "Spinach"
USDA: "Turnip Greens"
USDA: "Collards"
U.S. National Library of Medicine: "B Vitamins"
NIH: "Vitamin B6"
Mayo Clinic: "Biotin"
Mayo Clinic: "Folate (Folic Acid)"
Mayo Clinic: "Vitamin B-12"
USDA: "Feta"
USDA: "Hard Boiled Egg"
NIH: "Pantothenic Acid"
NIH: "Niacin"
NIH: "Riboflavin"
NIH: "Thiamin"
USDA National Nutrient Database: Vitamin B-12 Content of Selected Foods
Linus Pauling Institute: Pantothenic Acid
Linus Pauling Institute: Biotin
Vegetables supply fiber and potassium — and some even pack B vitamins.
Image Credit: lola1960/iStock/Getty Images
Image Credit: lola1960/iStock/Getty Images
Spinach is a great source of vitamin B.
Image Credit: LIVESTRONG.com
Image Credit: LIVESTRONG.com
Get the Spinach Feta Pizza recipe and nutrition info here.
Combining asparagus, beans and eggs makes the perfect vitamin B combo.
Image Credit: LIVESTRONG.com
Get the Asparagus and White Bean Salad recipe and nutrition info here.
Brussels sprouts are not only delicious but high in B vitamins, too.
Image Credit: LIVESTRONG.com/Jackie Newgent, RDN
Image Credit: LIVESTRONG.com/Jackie Newgent, RDN
Get the Balsamic Glazed Brussels Sprouts With Garlic recipe and nutrition info here.
USDA: "Asparagus"
USDA: "Broccoli"
USDA: "Brussels Sprouts"
USDA: "Edamame"
USDA: "Peas"
USDA: "Mustard Greens"
USDA: "Romaine"
USDA: "Spinach"
USDA: "Turnip Greens"
USDA: "Collards"
U.S. National Library of Medicine: "B Vitamins"
NIH: "Vitamin B6"
Mayo Clinic: "Biotin"
Mayo Clinic: "Folate (Folic Acid)"
Mayo Clinic: "Vitamin B-12"
USDA: "Feta"
USDA: "Hard Boiled Egg"
NIH: "Pantothenic Acid"
NIH: "Niacin"
NIH: "Riboflavin"
NIH: "Thiamin"
USDA National Nutrient Database: Vitamin B-12 Content of Selected Foods
Linus Pauling Institute: Pantothenic Acid
Linus Pauling Institute: Biotin
