B vitamins are water-soluble vitamins that are important for various bodily processes. They are found in many unprocessed foods, and can also be taken as a dietary supplement. 

Every day, your body toàn thân needs lớn get the right amount of vitamins & nutrients khổng lồ keep it healthy và working well. Of the 13 vitamins that your body needs, 8 of them are B vitamins. They are: 

The many benefits of B vitamins come from their ability to lớn help your toàn thân turn energy-yielding nutrients — such as carbohydrates — into fuel. Without them your toàn thân would not have enough energy.

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Why You Need B Vitamins

The B vitamin group plays a special role in your body. First of all, B vitamins help enzymes (which break down what you eat và drink) with several functions, including: 

Breaking down amino acids
Moving oxygen & energy around your body 

B vitamins also help your cells grow và multiply. Some B vitamins also aid the body’s production of hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red màu sắc and also helps transport oxygen throughout your body.

Some other health benefits of B vitamins include: 

Immune Function

Vitamin B6, or pyridoxine, supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been proven to lớn increase immune responses in people who are critically ill.

Brain Health 

Data from studies suggests that the more B vitamins there are in your blood, the better your performance will be with tests involving memory, problem-solving, và word and sentence formation.

Disease Prevention 

Vitamin B6 and B12 appear to lớn play roles in reducing heart disease & some types of cancer. However, there is also research to lớn suggest that long-term use of these two B vitamins might increase lung cancer risk in men.

Foods With B Vitamins

Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol và cooking. Food processing also strips foods of their B vi-ta-min content, especially in white flour, trắng bread, and white rice. 

Because your toàn thân can’t store all of the B-group vitamins, it’s important that you continuously get them through your diet. Here are five foods that are high in B vitamins:

1. Whole Grains

Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:

Brown rice

2. Eggs

Eggs are a good source of B vitamins, especially pantothenic acid (B5) và Cyanocobalamin (B12).

Two large eggs provide 46% of your daily value of vi-ta-min B12 và 39% of your daily value of vi-ta-min B2.

3. Legumes

Legumes are a food group that includes beans, lentils, & garbanzo beans. In addition lớn being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol.

4. Citrus Fruits

Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain: 

Thiamin (B1)Riboflavin (B2)Niacin (B3)Pantothenic acid (B5)Pyridoxine (B6)

5. Avocados

Avocados contain almost 20 vitamins and minerals. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vi-ta-min B6. Other health benefits of avocados include: 

Eye protection
Mood boost

6.Meat, Poultry, Fish

Meat (pork, beef, etc.), poultry (chicken, turkey, etc.), and fish (tuna, salmon, etc.) are excellent sources of vi-ta-min B3, vitamin B6, và vitamin B12. They also contain other important minerals such as potassium, chromium, iron, selenium, và zinc.

7. Fortified Breakfast Cereals

Many types of breakfast cereals are fortified with various B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, & vitamin B12.

8. Liver

Animal liver is an excellent source of thiamin (vitamin B1) and folate. Eating liver can also provide vitamin A, riboflavin, copper, iron, and choline.


Baj, T. & Sieniawksa, E. Pharmacognosy, 2017.

Bayer Health: “Food for thought: Why B vitamins boost your brain.”

Health: “Vitamin B.”

Cleveland Clinic: “3 Reasons Why Beans Can Boost Your Brain Power.”

European Journal of Clinical Nutrition: “Vitamin B6 supplementation increases immune responses in critically ill patients.”

Food and Agriculture Organization of the United Nations: “Nutritional & health benefits of citrus fruits.”

trunghocthuysan.edu.vn Health Publishing: The best foods for vitamins and minerals.”

Ohio State University: “Long-Term, High-Dose vitamin B6/B12 Use Associated With Increased Lung Cancer Risk Among Men.”

You’re probably familiar with vitamin B6 and B12, but did you know there are actually eight B vitamins?

These vitamins help a variety of enzymes bởi their jobs, ranging from releasing energy from carbohydrates và fat lớn breaking down amino acids and transporting oxygen & energy-containing nutrients around the body.

Spotlight on Three of the Bs: Folate, vi-ta-min B6, and Vitamin B12

One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida và anencephaly.


Folate (Folic Acid) – vitamin B9
Folate is the natural size of vitamin B9, water-soluble và naturally found in many foods. It is also added to foods & sold as a supplement in the size of folic acid; this form is actually better absorbed than that from food sources—85% vs. 50%, respectively.
Learn more about folate and health

Another line of research about folate & two other B vitamins, vitamin B6 & vitamin B12, explores their roles in reducing some types of cancer and heart disease.


Vitamin B6
Vitamin B6, or pyridoxine, is a water-soluble vi-ta-min found naturally in many foods, as well as added lớn foods và supplements.
Learn more about vi-ta-min B6 and health

Vitamin B12
Vitamin B12, or cobalamin, is naturally found in animal foods. It can also be added lớn foods or supplements. Vi-ta-min B12 is needed to size red blood cells và DNA. It is also a key player in the function and development of brain & nerve cells.
Learn more about vi-ta-min B12 & health


Vitamins and Minerals

Last reviewed March 2023

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Healthy Oils

Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter. Avoid trans fat.

Drink water, tea, or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) & juice (1 small glass/day). Avoid sugary drinks.

The more veggies — and the greater the variety — the better. Potatoes & French fries don’t count.

Eat plenty of fruits of all colors

FRUITSHealthy Protein
Choose fish, poultry, beans, và nuts; limit red meat & cheese; avoid bacon, cold cuts, & other processed meats.

Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice & white bread).

Incorporate physical activity into your daily routine.

Create healthy, balanced meals using this visual guide as a blueprint.

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