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Vitamin B source

 Here are the best food sources for each type of **vitamin B**, which is essential for energy, brain function, and cell metabolism:  


### **1. Vitamin B1 (Thiamine)**  

- **Sources**: Whole grains (brown rice, oats), pork, legumes (beans, lentils), nuts, seeds.  


### **2. Vitamin B2 (Riboflavin)**  

- **Sources**: Dairy (milk, yogurt, cheese), eggs, lean meats, almonds, spinach.  


### **3. Vitamin B3 (Niacin)**  

- **Sources**: Chicken, turkey, salmon, tuna, peanuts, whole grains, mushrooms.  


### **4. Vitamin B5 (Pantothenic Acid)**  

- **Sources**: Avocados, chicken, beef, potatoes, eggs, broccoli, whole grains.  


### **5. Vitamin B6 (Pyridoxine)**  

- **Sources**: Chickpeas, salmon, potatoes, bananas, poultry, fortified cereals.  


### **6. Vitamin B7 (Biotin)**  

- **Sources**: Eggs (yolks), almonds, sweet potatoes, spinach, salmon, nuts.  


### **7. Vitamin B9 (Folate/Folic Acid)**  

- **Sources**: Leafy greens (spinach, kale), lentils, beans, citrus fruits, fortified grains.  


### **8. Vitamin B12 (Cobalamin)**  

- **Sources**: Meat (beef, liver), fish (salmon, tuna), dairy, eggs, fortified plant-based milks (for vegans).  


### **Best All-in-One Vitamin B Foods:**  

- **Animal-based**: Eggs, salmon, liver, chicken, dairy.  

- **Plant-based**: Lentils, spinach, nuts, whole grains, fortified cereals.  


Would you like recommendations based on a specific diet (vegan, vegetarian, keto, etc.)?

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