Eat These Foods If You Need More Vitamin B

Feeling tired lately? Maybe it isn't stress or lack of sleep. If you find yourself chugging coffee to get through the day — or if you're feeling, well, kind of blah — your body might be telling you something. The easiest place to start looking for clues is your diet. And if there's one nutritional deficiency responsible for causing fatigue, it's vitamin B (via Healthline).

Vitamin B, however, does a lot more than give you a much-needed energy boost. It's a key player in carrying out vital bodily functions, such as forming red blood cells, regulating hormone production, and maintaining brain, immune, and digestive health (per Verywell Fit). In fact, this powerhouse micronutrient is not one but eight vitamins, often referred to as B complex: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), according to the Harvard T.H. Chan School of Public Health.

Because vitamin B is water-soluble, the body doesn't store it — so it's important to keep up with vitamin B in your regular diet (via Verywell Fit). The good news, however, is that there's a slew of vitamin B-rich foods to choose from. (Yes, even for vegans and vegetarians, who have an elevated risk of vitamin B deficiency). If you have any concerning symptoms, it's best to consult your doctor. But if you find that a simple diet tweak is all you need, read on to find the top food sources of vitamin B.

Scrambled, poached, fried — no matter how you take your eggs, they provide an impressive array of health benefits. But remember: The yolk is where all the good stuff is. And that includes B vitamins, especially B7 (via Healthline).

Let's refer to vitamin B7 by its more commonly known name — biotin (via Harvard T.H. Chan School of Public Health). Biotin does a whole host of things in the body, including supporting the immune system (per Medical News Today) and playing a key role in DNA regulation and neurotransmitter function (per National Institutes of Health). WebMD also notes that biotin aids digestion and helps metabolize folic acid for red blood cell formation.

Because most healthy adults get enough biotin from the foods they eat, there isn't a recommended daily allowance, but the adequate intake recommendation is 30 micrograms for males and females, and 35 for those breastfeeding (per Harvard T.H. Chan School of Public Health). Eggs contain 10 micrograms, 33% of the daily value (via Healthline). You can therefore meet your daily needs by eating two to three eggs for breakfast every day. The takeaway: Don't toss those egg yolks!

With non-dairy milk options popping up everywhere, it seems like good old-fashioned cow's milk has gotten a bad rap, namely for being unnecessary after childhood. Sure, there are other ways of getting some of the nutrients found in milk, but it's still a viable option if you're not vegan and don't have a lactose sensitivity or intolerance.

What's more, milk, as well as other dairy products like yogurt and cottage cheese, contains a healthy dose of vitamin B12 — 46% of the daily value, according to the U.S. Department of Agriculture (USDA). Vitamin B12 is critical to optimal cell, nerve, and vascular function. A deficiency, which often occurs in people who eschew animal products or those with digestive conditions, could lead to "anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances" (per Mayo Clinic).

Here's another factor that works in milk's favor: Intestinal absorption of vitamin B12 is more efficient from milk than from animal meats and supplements, according to a 2014 study in Animal Frontiers. Even better: Whole (i.e., full-fat) milk is superior to skim milk when it comes to nutrient absorption. "Most vitamins in milk are fat-soluble, which means they need fat to be absorbed and utilized by the body," Deborah Malkoff-Cohen, a registered dietician, told Women's Health. "In skim milk, since all the fat is removed, there's no vehicle for all of those vitamins to be used." Maybe there was something to those Got Milk? ads, after all.

While pork is often called "the other white meat," it technically belongs to the red meat family (via Healthline). Nonetheless, pork, depending on which cut of meat you get, is generally high in protein. It's also rich in vitamins B3, B6, B12, and especially B1 — otherwise known as thiamine (via Healthline).

Thiamine is largely responsible for giving vitamin B its reputation as a natural energy booster, given that its primary function is to turn food into energy (per the Mayo Clinic). It thus serves a critical role in metabolism and in the growth, development, and function of cells. Thiamine deficiency can lead to peripheral nerve damage and metabolic disorders (via National Institutes of Health). Fortunately, because thiamine is found in a variety of foods — from meats to grains to legumes — most adults meet their daily requirement. The recommended daily allowance for thiamine is 1.2 milligrams for males and 1.1 milligrams for females. A 3-ounce serving of broiled pork, with the bone, comes to 33% of the daily value.

Because cooking depletes the vitamins and minerals in meat like pork, Healthline suggests slow cooking, pressure cooking, and sous vide as the healthiest ways to cook meats without losing vital nutrients.

On toast, in a smoothie, or even blended into your margaritas, avocados are a must-have grocery item, so delicious as to seem decadent (via Shape). This one-of-a-kind fruit is a reigning favorite among dieticians and nutritionists alike — and for good reason. Its omega-9 fatty acids help lower cholesterol and prevent heart disease. Its insoluble fiber aids digestion and controls blood sugar. And its high content of vitamins and antioxidants keep the body looking — and feeling — younger. "Many people think of avocados only for their healthy fat content, but they boast a ton of other nutritious benefits," Jenna A. Werner, a registered dietician, said to Shape.

One of these nutritious benefits includes an impressive vitamin B lineup. Half an avocado (or about 100 grams) contains 15% of the daily value for B6 and 28% for B5 (per Medical News Today). But that's not all. Avocados are also a good source of B1 (thiamine), B2 (riboflavin), B7 (biotin), and B9 (folate). According to a 2017 study in Congenital Anomalies, not only can B9 help prevent birth defects and certain types of cancer, it can also keep depression at bay by stabilizing the neurotransmitters serotonin and dopamine, both of which affect mood. Translation: The avocado craze is well founded and doesn't look to be dying down anytime soon.

Though tofu has been a staple in Asian cuisine for centuries, reports SFGATE, it's been a game changer for vegans and vegetarians across the world. So versatile is tofu (also known by its less desirable name, bean curd) that it even comes in a variety of textures: extra soft, soft, firm, extra firm (via Britannica). But two features make this food a health standout: It's a complete source of protein, meaning it contains all nine essential amino acids (via WebMD), and it's packed with trace minerals and vitamins, including B2, B6, and B12 (per My Food Data).

Now that you know the benefits of B2 and B12, let's discuss B6, otherwise called pyridoxine. According to Harvard T.H. Chan School of Public Health, pyridoxal phosphate, the active form of B6, "is a coenzyme that assists more than 100 enzymes to perform various functions, including the breakdown of proteins, carbohydrates, and fats; maintaining normal levels of homocysteine (since high levels can cause heart problems); and supporting immune function and brain health." The recommended daily allowance of B6 for adults 50 and younger is 1.3 milligrams; after 50, it is 1.5 milligrams for women and 1.7 milligrams for men, according to the Mayo Clinic. One cup of fortified tofu has 1.1 milligrams (per My Food Data), meeting anywhere from 65% to 85% of the daily value, depending on your needs.

When it comes to the healthful benefits of brown rice versus white rice, the former trumps its refined counterpart any day. Brown rice is considered a "whole" grain because, unlike white rice, it retains its outer covering (the bran and germ) after the milling process (per Healthline). This vaunted grain also comes replete with vitamins, minerals, and antioxidants. Its B vitamin content includes six of the eight B vitamins: B1, B2, B3, B5, B6, and B9 (per Healthline). Because it is also a rich source of fiber, brown rice keeps you feeling full longer, thus helping with weight management and weight loss (via Health). More importantly, it keeps your body healthy by stabilizing blood sugar levels and decreasing heart-risk factors such as high blood pressure and high cholesterol, according to a 2007 study in Journal for the Integrated Study of Dietary Habits.

Another great feature of brown rice is that it's gluten free (via Health). If you've ever eaten a piece of gluten-free toast that tasted like — and had the consistency of — cardboard, you know that there are plenty of poor wheat-substitute options on the market. Brown rice, on the other hand, is delicious: nutty in flavor and chewy in texture. You can add it to any dish or eat it on its own. No matter how you serve up this wholesome grain, your body will thank you.

What hasn't been said about chicken? It's a popular food used in many different types of cuisine. It's also as nutritious as it is versatile, packed with high-quality protein and rich in vitamins. Included in chicken's B vitamin profile are B3, B5, and B6 (per Livestrong). Of these, it contains the highest recommended daily amount of B3, also called niacin. A 6-ounce serving of skinless chicken breast provides 16.1 milligrams of niacin, which meets 100% of the daily value (via My Food Data).

Niacin plays several key roles in how well your body functions. According to Harvard T.H. Chan School of Public Health, niacin helps to build and repair DNA, release antioxidants in the body, and convert food into energy by metabolizing fats and carbs. Additionally, it protects skin cells from sun damage and brain cells from "stress and injury." A niacin deficiency can cause brain fog, drowsiness, canker sores, poor circulation and digestion, and depression (per WebMD).