10+ Foods High in Vitamin B

vitamin-b-weight-loss-avocado-healthy-diet

No matter which weight loss program you’re following, we guarantee that it won’t provide a long-term solution if it doesn’t include a healthy diet. But the term “healthy diet” means so much more than just having salad for lunch.  In order to be healthy and lose weight, it’s important to give your body the vitamins and minerals it needs to function properly. When it comes to weight loss and optimal health, it’s especially crucial to eat foods rich in B vitamins. But before we start talking about which foods are high in vitamin B, you’ll want to know what the B vitamins are and what they do.


B1 (thiamine)  - Converts carbohydrates into energy

B2 (riboflavin) - Helps body maintain energy supply to muscles

B3 (niacin) - Helps the body metabolize fat, glucose, and alcohol

B5 (pantothenic acid) - Helps release energy from the food we eat

B6 (pyridoxine)Aids in red blood cell production, liver detoxification, and brain function

B7 (biotin) - Aids in the metabolism of lipids, carbs, and protein; helps keep skin and hair healthy

B9 (folic acid) - Helps in formation of red blood cells

B12 (cobalamin)Aids in metabolism of carbohydrates, lipids, and proteins; essential for production of blood cells; aids in absorption of iron


Many of the B vitamins are water soluble, which means your body will not store them. Choosing the right foods to help you replenish them daily is a key factor in healthy eating. Take a look below at 10+ foods that are high in B vitamins.

#1. Salmon is rich in vitamin B12 in particular, but it also provides a significant amount of B3 and B6. Four ounces of broiled wild salmon supplies: 238% DV of B12; 56% DV of B3; and 38% DV of B6. Other fish containing high levels of B12 include tuna, sardines, and cod.

#2. Eggs contain B12, B2, and B5. They’re nutrient rich and healthy, and they can aid in weight loss by helping you stay full for longer.  The yolk contains the highest concentration of B12.

#3. Beef liver is considered one of nature’s superfoods in part because of the high amounts of vitamin B it contains. Beef liver is a great source of B12, B6, biotin, and folate.

#4. Lentils are high in folate—more so than any other unfortified plant food. A single serving of any kind of lentils provides just about all the folate you need in a day (90% DV).

#5. Black Beans are a great weight loss food because of the fiber and protein they contain. They also help boost your vitamin B intake.  A one-cup serving of cooked black beans contains 64% DV of folate and 28% DV of thiamine.  

#6. Sunflower seeds are among the top 10 foods highest in vitamin B6. They also contain vitamins B1, B5, and folic acid. Other seeds high in B6 include sesame seeds, flax seeds, and pumpkin seeds.

#7. Avocados are also in the top 10 foods highest in vitamin B6. An added bonus is that they’re also great for weight loss because they help tame hunger pangs and spot-reduce belly fat!

#8. Spinach is rich in vitamins and minerals, including high levels of B2, B6, and folate. Raw spinach will provide you with 25% more folate than cooked spinach. Other leafy green vegetables high in folate include turnip greens and collard greens.

#9. Feta cheese is considered the healthiest cheese for a number of reasons, including the high amounts of B12 it contains. But feta isn’t the only cheese that provides a significant amount of B12.  Others include Swiss cheese, Parmesan cheese, and mozzarella.

#10. Brewer’s yeast is delicious sprinkled on popcorn or salad.  It also contains a high concentration of B vitamins including B1, B2, B3, B5, B6, B7 and B9. It’s important to note that contrary to popular belief, only fortified brewer’s yeast contains vitamin B12.

Jumpstart your weight loss program with vitamin B injections!

You may have noticed above that many of the B vitamins play a role in metabolism.  This is particularly significant when it comes to weight loss because some vitamin B deficiencies result in less-than-optimal metabolism and a lack of energy, making it more difficult to lose weight. One of the main advantages of Vitamin B injections over oral supplements is that bypassing the digestive system allows for maximum dosage and full absorption. At Medarts Weight Loss Specialists, our vitamin B injections help increase metabolism and provide an energy boost that helps maximize workouts—so the pounds begin to melt away. In addition to our other weight loss programs, we offer:

  • B6 vitamin injections
  • B12 vitamin injections
  • B-complex vitamin injections

Not sure which one is best for you? Don’t worry—we can help. Our medical weight loss specialists will provide you with one-on-one support and a customized treatment plan designed specifically to help you lose weight quickly and keep the pounds off.   

Give us a call at (619) 866-3333 to schedule a consultation today.