Vegan Sources of B Vitamins
If You're Vegan, These Are Must-Eat Foods to Get Your B Vitamins
I saw a t-shirt once that said, "If you've never been asked 'How do you get enough protein?' then you're not truly a vegan." We love how people are genuinely concerned about our diets, because we also get asked, "How do you get your B vitamins?" While it's true that meat, dairy products, and eggs are popular sources, there are tons of other healthy, plant-based foods that offer all the B vitamins anyone would need. Check out the chart below and make sure to include these foods in your diet, and you've got nothing to worry about.
| Vitamin | Benefits | RDA for women 19-50 years old | Food Sources |
|---|---|---|---|
| Vitamin B1 (Thiamine) | Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems | 1.1 mg/day | Rice, black beans, acorn squash, sunflower seeds, oatmeal, corn, barley, apple, fortified breads, pasta, cereal, nutritional yeast |
| Vitamin B2 (Riboflavin) | Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes | 1.1 mg/day | Oatmeal, mushrooms, almonds, quinoa, spinach, apple, kidney beans, sunflower seeds, tomatoes, rice, fortified bread, pasta, cereal, fortified nondairy milk, nutritional yeast |
| Vitamin B3 (Niacin) | Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body | 14 mg/day | Broccoli, tomatoes, carrots, dates, sweet potatoes, leafy greens, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast |
| Vitamin B5 (Pantothenic Acid) | Required to sustain life; is critical in the metabolism of fats, carbohydrates, and proteins | 5 mg/day | Corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, wheat germ |
| Vitamin B6 (Pyridoxine and Pyridoxamine) | Helps enzymes do their job in the body; helps the nervous and immune systems function properly; necessary for overall good health | 1.3 mg/day | Chickpeas, potatoes, bananas, tomato sauce, bulgur, Winter squash, rice, nuts, raisins, onions, spinach, tofu, watermelon, fortified cereal, nutritional yeast |
| Vitamin B7 (Biotin or Vitamin H) | Used in cell growth, the production of fatty acid, and metabolism of fat; plays a role in the Krebs Cycle in which energy is released from food; helps with the transfer of carbon dioxide; helps maintain a steady blood sugar level; found in many cosmetic products to help with your skin and hair | 30 mcg/day | Almonds, peanuts, pecans, walnuts, nut butter, soybeans and other legumes, whole grains, cauliflower, bananas, mushrooms |
| Vitamin B9 (Folic Acid) | Helps the body make healthy new cells; taken before and during pregnancy to help prevent major birth defects of the baby's brain and spine | 400 mcg/day | Spinach, black-eyed peas, green peas, rice, asparagus, enriched pasta, brussels sprouts, romaine lettuce, avocado, broccoli, kidney beans, peanuts, wheat germ, oranges and orange juice, papaya, banana, cantaloupe, fortified soymilk, fortified cereal, nutritional yeast |
| Vitamin B12 (Cobalamin) | Necessary for the synthesis of red blood cells, the maintenance of the nervous system, and the growth and development of children | 2.6 mcg/day | Nutritional yeast, spirulina, fortified soy milk, fortified cereals |
Here are some vegan recipes feauturing foods rich in B vitamins:
- Slow-Cooker Carrot Cake Oatmeal
- Chickpea Coconut Curry With Sweet Potatoes
- Strawberry Banana Spinach Smoothie
- Cucumber, Corn, Black Bean, and Avocado Salad
- Split Pea and Sweet Potato Soup
- DIY Mixed Nut Butter
- Vegan Mac and Cheese
- Avocado Sunflower Seed Snack
Image Source: POPSUGAR Photography / Jenny Sugar
