B complex vitamins are a group of essential nutrients that play fundamental roles in metabolism and body function. In fact, most of them can be found in simple everyday foods, making it easier to maintain a balanced and nutritious diet.

Composed of eight different vitamins — B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin) — they are involved in processes such as energy production, the formation of blood cells, the health of the nervous system and DNA synthesis.

Therefore, below, check out 12 foods rich in B vitamins!

1. Ovo

A gema do ovo It is a concentrated source of several B complex vitamins, including vitamin B12, riboflavin (B2), niacin (B3) and folic acid (B9). These nutrients are essential for the proper functioning of the body, as they participate in processes such as energy production, the formation of red blood cells and cellular metabolism.

2. Liver

O liverespecially beef, is an excellent natural source of several B vitamins, such as vitamin B12, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and folic acid (B9).

According to the Brazilian Food Composition Table (TBCA), from the University of São Paulo and Food Research, 100 g of this grilled meat offers around 11.9 mg of vitamin B3. These nutrients perform vital functions in the body, including energy production, the formation of blood cells, the proper functioning of the nervous system and protein metabolism.

3. Pisces

Many fish are important sources of B vitamins, especially vitamin B12, essential for energy production and nervous system health. This is mainly important because, according to data from Tufts University Framingham Offspring Study, 40% of people aged 26 to 83 years have plasma levels of vitamina B12 in the low normal range.

Species such as salmon, trout, tuna, sardines and mackerel stand out for offering high concentrations of this nutrient. In addition, these fish also provide other B vitamins, such as niacin (B3) and pyridoxine (B6), which help with protein metabolism and maintaining good brain function.

4. Red meat

Beef is an excellent source of B vitamins, including vitamin B12, niacin (B3), riboflavin (B2) and pyridoxine (B6). These vitamins play vital roles in metabolism, energy production, and overall health of the body. However, it is important to opt for lean cuts for a healthier option, ensuring adequate intake of these essential nutrients.

5. Milk and dairy products

Milk, cheese and yogurt are foods that offer a variety of B vitamins, such as riboflavin (B2), vitamin B12 and pantothenic acid (B5). Furthermore, the consumption of some yogurts and fermented milks helps to restore the beneficial bacteria in the intestinal flora, called probiotics.

6. Chicken

Chicken is an excellent source of B vitamins, especially B3. Roasted breast, for example, provides 15.8 mg of niacin per 100 g, according to TBCA. This nutrient is essential for energy metabolism, as it helps in the conversion of carbohydrates, fats and proteins in food into energy that can be used by the body.

7. Green leafy vegetables

Spinach, kale, chard and other leafy greens green leaves are rich in folate, which is a natural form of folic acid (vitamin B9). These vegetables also contain other B vitamins, such as riboflavin (B2) and niacin (B3).

8. Nutritional yeast

Nutritional yeast is a food supplement derived from inactive yeast and is an excellent source of several B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and vitamin B12 (in some fortified varieties).

9. Legumes

Lentils, beans, chickpeasoybeans, peas and other legumes are sources of several B vitamins, such as thiamine (B1), riboflavin (B2) and niacin (B3). Furthermore, they are also a good source of vegetable protein.

10. Whole grains

Whole grains, such as brown rice, oats, whole wheat and quinoa, are practical and nutritious foods that are part of a balanced diet. They contain several B vitamins, which are essential for energy metabolism, the health of the nervous system and the maintenance of cells. Opting for whole grains over refined versions is a healthier choice.

11. Seeds and nuts

Sunflower, linseed and chia seeds, almonds and chestnuts They are versatile fonts to incorporate into recipes, and enrich the diet with the vitamins thiamine (B1), riboflavin (B2) and niacin (B3). They also provide healthy fats and other important nutrients.

12. Avocado

Avocado is a versatile and highly nutritious fruit, known for being a source of good fats and several B vitamins. Among them, vitamin B5 (pantothenic acid) stands out, which helps in energy production; vitamin B6 (pyridoxine), important for metabolism and hormonal balance; and the folic acid (B9), essential for the formation of blood cells and the health of the nervous system.