10 Vegetables Packed With B Vitamins You Should Be Eating More Of

Vegetables supply fiber and potassium — and some even pack B vitamins.
Image Credit: lola1960/iStock/Getty Images

In a world where vitamins C and D get all the attention, it can be easy to forget about your B vitamins. Definitely an understated nutrient, B vitamins are crucial for keeping your body and mind functioning properly.

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Although many key sources of vitamin B are animal-based, there are plenty of veggies you can eat to increase your daily intake.

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Next time you're in the produce aisle, add these vitamin B vegetables to your cart.

Vegetables High in B Vitamins

While animal-based foods like fish, eggs and dairy products are great sources of B vitamins, you can still get your daily dose from plant-based sources, according to the U.S. National Library of Medicine.

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As you make your favorite salad or stir fry, consider adding some of these vitamin B-loaded veggies. Note that nutrition is per 1 cup serving, according to the USDA.

1. Asparagus

Vitamin B1

0.192 mg

Vitamin B2

0.189 mg

Vitamin B3

1.31 mg

Vitamin B5

0.367 mg

Vitamin B6

0.122 mg

Vitamin B9

69.7 mcg

Source(s): USDA

2. Broccoli

Vitamin B1

0.064 mg

Vitamin B2

0.105 mg

Vitamin B3

0.575 mg

Vitamin B5

0.96 mg

Vitamin B6

0.158 mg

Vitamin B9

56.7 mcg

Source(s): USDA

3. Brussels Sprouts

Vitamin B1

0.122 mg

Vitamin B2

0.079 mg

Vitamin B3

0.656 mg

Vitamin B5

0.272 mg

Vitamin B6

0.193 mg

Vitamin B9

53.7 mcg

Source(s): USDA

4. Collards

Vitamin B1

0.019 mg

Vitamin B2

0.047 mg

Vitamin B3

0,267 mg

Vitamin B5

0.096 mg

Vitamin B6

0.059 mg

Vitamin B9

46.4 mcg

Source(s): USDA

5. Edamame

Vitamin B1

0.31 mg

Vitamin B2

0.24 mg

Vitamin B3

1.42 mg

Vitamin B5

0.612 mg

Vitamin B6

0.155 mg

Vitamin B9

482 mcg

Source(s): USDA

6. Green Peas

Vitamin B1

0.414 mg

Vitamin B2

0.238 mg

Vitamin B3

3.23 mg

Vitamin B5

0.245 mg

Vitamin B6

0.346 mg

Vitamin B9

101 mcg

Source(s): USDA

7. Mustard Greens

Vitamin B1

0.045 mg

Vitamin B2

0.062 mg

Vitamin B3

0.448 mg

Vitamin B5

0.118 mg

Vitamin B6

0.101 mg

Vitamin B9

6.72 mcg

Source(s): USDA

8. Romaine Lettuce

Vitamin B1

0.034 mg

Vitamin B2

0.031 mg

Vitamin B3

0.147 mg

Vitamin B5

0.067 mg

Vitamin B6

0.035 mg

Vitamin B9

63.9 mcg

Source(s): USDA

9. Spinach

Vitamin B1

0.078 mg

Vitamin B2

0.189 mg

Vitamin B3

0.724 mg

Vitamin B5

0.02 mg

Vitamin B6

0.195 mg

Vitamin B9

194 mcg

Source(s): USDA

10. Turnip Greens

Vitamin B1

0.039 mg

Vitamin B2

0.055 mg

Vitamin B3

0.33 mg

Vitamin B5

0.209 mg

Vitamin B6

0.145 mg

Vitamin B9

107 mcg

Source(s): USDA

Benefits of B Vitamins

There are eight different kinds of B vitamins, all of which your body needs to stay healthy and function properly. And while these vitamins are all within the same umbrella, they each serve their own purpose.

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  1. Vitamin B1‌ is also known as thiamin. This vitamin is absorbed by your small intestine and is found in many animal meats, like pork and trout, according to the National Institutes of Health (NIH). Thiamin is used to support healthy cell growth and development.
  2. Vitamin B2‌, also known as riboflavin, is mostly found in organ meats and green veggies like asparagus and broccoli, according to the NIH. Riboflavin is important for cell growth but also helps your body turn food into energy.
  3. Vitamin B3‌ or niacin helps convert food into energy and helps with cell health, per the NIH.
  4. Vitamin B5‌ (aka pantothenic acid) helps your body absorb and process fatty acids, according to the NIH.
  5. Vitamin B6‌ is responsible for more than 100 reactions in the body, according to NIH. Mostly, though, this vitamin is responsible for protein metabolism.
  6. Vitamin B7‌ (aka biotin) helps your body process amino acids and carbohydrates, according to the Mayo Clinic.
  7. Vitamin B9‌ or folate is often found in dark, leafy greens. Folate helps your body form red blood cells and is especially crucial in early pregnancy, according to the Mayo Clinic.
  8. Vitamin B12‌ is mostly found in poultry, meat and fish, according to the Mayo Clinic. This vitamin helps support proper nerve function and red blood cell formulation.

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B-Vitamin Veggie Recipes

1. Spinach Feta Pizza

Spinach is a great source of vitamin B.
Image Credit: LIVESTRONG.com
  • Calories:‌ 384
  • Protein:‌ 16 grams

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Spinach is a great source of vitamin B, making this spinach feta pizza a totally guilt-free dinner. Plus, this pizza is topped with feta cheese, which supplies about 20 percent of your daily recommended value of vitamin B12 per ounce, according to the USDA.

Get the Spinach Feta Pizza recipe and nutrition info here.

2. Asparagus and White Bean Salad

Combining asparagus, beans and eggs makes the perfect vitamin B combo.
Image Credit: LIVESTRONG.com
  • Calories:‌ 528
  • Protein:‌ 26 grams

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As mentioned above, asparagus is a great source of vitamin B but adding beans and eggs makes it the perfect dish of B vitamins.

One hard-boiled egg will supply about 23 percent of your daily recommended value of vitamin B12, according to the USDA. Eggs are also high in choline, an essential nutrient that helps support normal brain function.

Get the Asparagus and White Bean Salad recipe and nutrition info here.

3. Balsamic Glazed Brussels Sprouts With Garlic

Brussels sprouts are not only delicious but high in B vitamins, too.
Image Credit: LIVESTRONG.com/Jackie Newgent, RDN
  • Calories:‌ 100
  • Protein:‌ 2 grams

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This low-calorie Brussels sprouts recipe makes an excellent side dish or snack. Brussels sprouts are not only a great source of B vitamins but they'll also supple more than 100 percent of your daily recommended value of vitamin K per cup, according to the USDA.

Get the Balsamic Glazed Brussels Sprouts With Garlic recipe and nutrition info here.

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