Vitamin B complex is a group of essential vitamins that are necessary for various bodily functions, including energy metabolism, brain function, immune system health, and cell growth.

This group of vitamins includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Incorporating foods rich in vitamin B complex into your diet is crucial to maintain optimum health and avoid vitamin deficiency-related diseases. Here is a list of the top 30 foods that are rich in vitamin B complex:.

1. Liver

Liver is a nutrient powerhouse and extremely rich in B vitamins. Eating liver can provide your body with ample amounts of B2, B3, B6, B7, B9, and B12. It is also high in protein, iron, and other essential nutrients.

2. Eggs

Eggs are a versatile and affordable source of essential B vitamins, particularly B2, B5, and B12. They are also a good source of protein and healthy fats, making them a perfect addition to your diet.

3. Milk and Dairy Products

Milk and dairy products such as cheese and yogurt are rich in B vitamins, especially B2 and B12. They also provide essential calcium and vitamin D for strong bones and overall health.

4. Salmon

Salmon is not only a rich source of omega-3 fatty acids, but also a great source of B vitamins, including B3, B6, and B12. It is also high in protein, making it an excellent food choice for overall health and nutrition.

5. Leafy Greens

Leafy greens like spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants, including several B vitamins. They are especially rich in B9 and B3, which are essential for brain function, energy metabolism, and cell growth.

6. Mushrooms

Mushrooms are rich in B vitamins, particularly B2 and B3. They are also a good source of minerals, including selenium, which is essential for proper thyroid function.

7. Sunflower Seeds

Sunflower seeds are a great source of vitamins, minerals, and healthy fats, including B1, B3, and B6. They are also high in antioxidants and can help lower cholesterol levels.

8. Turkey

Turkey is a delicious and nutritious source of B vitamins, particularly B3, B6, and B12. It is also a great source of protein and low in fat, making it a healthy alternative to red meat.

9. Avocado

Avocado is a unique fruit that is rich in several B vitamins, including B6, B9, and B5. It is also an excellent source of healthy fats, fiber, and antioxidants, making it a superfood for overall health and wellbeing.

10. Legumes

Legumes like chickpeas, lentils, and beans are a good source of complex carbohydrates, protein, and fiber. They are also rich in B vitamins, especially B6 and B9, which are essential for brain and heart health.

11. Tuna

Tuna is a popular fish that is rich in B vitamins, particularly B3, B6, and B12. It is also high in protein and omega-3 fatty acids, making it an excellent food choice for overall health and wellbeing.

12. Beef

Beef is a great source of B vitamins, particularly B12, which is essential for energy metabolism and brain function. It is also high in protein and iron, making it an excellent food choice for muscle growth and overall health.

13. Sweet Potato

Sweet potato is a nutritious root vegetable that is rich in several B vitamins, including B5, B6, and B9. It is also high in fiber and antioxidants, making it an excellent food choice for overall health.

14. Clams

Clams are an excellent source of B vitamins, particularly B12. They are also high in iron, zinc, and protein, making them an excellent food choice for overall health and wellbeing.

15. Broccoli

Broccoli is a rich source of several essential vitamins and minerals, including B vitamins, particularly B9 and B5. It is also a great source of fiber and antioxidants, making it an excellent food choice for overall health.

16. Oats

Oats are a great source of complex carbohydrates, fiber, and essential B vitamins, particularly B1 and B3. They are also low in fat and can help lower cholesterol levels.

17. Shellfish

Shellfish like oysters, mussels, and crab are an excellent source of several essential vitamins and minerals, including B12. They are also high in protein and low in fat, making them an excellent food choice for overall health.

18. Chicken

Chicken is a great source of essential B vitamins, particularly B3, B6, and B12. It is also high in protein and low in fat, making it a healthy alternative to red meat.

19. Asparagus

Asparagus is a nutritious vegetable that is rich in several essential vitamins and minerals, including B vitamins, particularly B9. It is also a great source of fiber and antioxidants, making it an excellent food choice for overall health.

20. Peanuts

Peanuts are a good source of essential B vitamins, particularly B3, B5, and B6. They are also high in healthy fats and protein, making them an ideal snack for overall health and wellbeing.

21. Pork

Pork is a great source of B vitamins, particularly B1, B3, and B6. It is also high in protein and low in fat, making it a healthy alternative to beef.

22. Brussels Sprouts

Brussels sprouts are a nutritious vegetable that is rich in essential vitamins and minerals, including several B vitamins, particularly B9. They are also a great source of fiber and antioxidants, making them an excellent food choice for overall health.

23. Almonds

Almonds are a healthy snack that is rich in essential vitamins and minerals, including B vitamins, particularly B2 and B3. They are also high in healthy fats and can help lower cholesterol levels.

24. Cheese

Cheese is an excellent source of essential vitamins and minerals, including several B vitamins, particularly B2 and B12. It is also high in protein and low in carbohydrates, making it a healthy addition to your diet.

25. Spinach

Spinach is a nutritious vegetable that is rich in essential vitamins and minerals, including several B vitamins, particularly B9 and B2. It is also a great source of fiber and antioxidants, making it an excellent food choice for overall health.

26. Whole Grain Bread

Whole grain bread is a great source of complex carbohydrates, fiber, and essential B vitamins, particularly B1 and B3. It is also low in fat and can help lower cholesterol levels.

27. Beef Liver

Beef liver is a great source of essential B vitamins, particularly B1, B2, B3, B5, B6, B9, and B12. It is also high in protein and iron, making it an excellent food choice for people with anemia and iron deficiency.

28. Kiwi

Kiwi is a delicious fruit that is rich in several essential vitamins and minerals, including several B vitamins, particularly B6 and B9. It is also high in fiber and antioxidants, making it an excellent food choice for overall health.

29. Carrots

Carrots are a nutritious vegetable that is rich in several essential vitamins and minerals, including B vitamins, particularly B8 and B5. They are also a great source of fiber and antioxidants, making them an excellent food choice for overall health.

30. Seeds

Seeds like chia, hemp, and flax are a great source of essential vitamins and minerals, including several B vitamins, particularly B1 and B3. They are also high in fiber and healthy fats, making them an excellent addition to your diet.