Top 7 Fruits and Vegetables that Boost your Vitamin B Complex Intake

B Complex are various B-vitamins that are essential for different bodily processes and optimum health. Since these vitamins are water-soluble, the body dissolves and excretes excess after storing the amount required. Therefore, it is essential to consume a diet rich in all sources of B complex vitamins daily.

Of the 13 vitamins that your body needs to function optimally, 8 are B complex. This article will discuss the importance and food sources of vitamin B complex.

Importance of Vitamin B Complex

Vitamin B complex is made of 8 B vitamins which include:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

These vitamins serve as the building blocks of a healthy body. They help prevent infections and ensure optimum cardiovascular health.

B vitamins are also vital for pregnant and breastfeeding women. They reduce the risk of congenital disabilities and support fetal brain development. In addition, they are known to help hormone regulation in both men and women.

Daily Recommended Vitamin B Complex Intake

The recommended daily value of each B vitamin varies. The National Institutes of Health Office of Dietary Supplements recommended daily intake can be seen below.


  • B1: 1.1 mg
  • B2: 1.1 mg
  • B3: 14 mg NE
  • B5: 5 mg
  • B6: 1.3 mg
  • B7: 30 mcg
  • B9: 400 mcg
  • B12: 2.4 mcg


  • B1: 1.2 mg
  • B2: 1.3 mg
  • B3: 16 mg
  • B5: 5 mg
  • B6: 1.3 mg
  • B7: 30 mcg
  • B9: 400 mcg
  • B12: 2.4 mcg

Fruits and Vegetable Sources of Vitamin B Complex

Here are 7 fruits and vegetables that you can take to meet your recommended intake of B vitamins:


It doesn’t matter if you eat it raw or cooked; spinach provides high amounts of multiple B vitamins. One cup of boiled spinach contains:

  • Vitamin B1: 0.2 mg
  • Vitamin B2: 0.4 mg
  • Vitamin B3: 0.9 mg
  • Vitamin B5: 0.3 mg
  • Vitamin B6: 0.4 mg
  • Vitamin B9: 262.8 mcg

In addition to cooking and blanching, you can add spinach to your smoothies or juice it to access its vitamins.


Orange, everyone’s favorite citrus drink, can be included in a healthy vitamin B complex diet. One large orange comes with:

  • Vitamin B1: 0.2 mg
  • Vitamin B2: 0.1 mg 
  • Vitamin B3: 0.5 mg
  • Vitamin B5: 0.5 mg
  • Vitamin B6: 0.1 mg
  • Vitamin B9: 55.2 mcg

Orange’s high levels of B vitamins are why the CDC recommends it alongside other fruits for pregnant women. You can enjoy oranges without the peel or make them into juice.


Asparagus has been valued since early domestication for its medicinal properties. This is another vegetable you can take to supplement your intake of vitamin B complex. One cup of this powerful green contains:

  • Vitamin B1: 0.2 mg
  • Vitamin B2: 0.2 mg
  • Vitamin B3: 1.3 mg
  • Vitamin B5: 0.3 mg
  • Vitamin B6: 0.1 mg
  • Vitamin B9: 69.7 mcg

This highly nutritious vegetable can be eaten raw or cooked. You can slice it thingly or marinate it to make it more enjoyable.


Like oranges, avocados are packed with 6 different B vitamins. Eating one avocado fruit supplies:

  • Vitamin B1: 0.1 mg
  • Vitamin B2: 0.3 mg
  • Vitamin B3: 3.5 mg
  • Vitamin B5: 2.8 mg
  • Vitamin B6: 0.5 mg
  • Vitamin B9: 162.8 mcg

A recent study found that consuming avocados can reduce your long-term risk of cardiovascular diseases. Eat your avocados raw as you would most fruits, but you can sprinkle on some lemon juice for added flavor.


Broccoli is another vegetable B-vitamin powerhouse, packing folate (B9) and B5. A 100 grams of this leafy vegetable contains 0.6 mg of B5 and 63 mcg of folate. You’ll also get small amounts of other B vitamins.

Many studies have shown that broccoli has antioxidant and anticancer properties. Blanch or stir-fry this vegetable to make it a part of your salad. However, ensure that you don’t overcook it, so it doesn’t lose flavor.


Bananas contain all the B vitamins except cobalamin (vitamin B 12). Below you’ll see the nutritional composition of the other 7 B vitamins in one medium-sized banana.

  • Vitamin B1: 0.031 mg
  • Vitamin B2: 0.073 mg
  • Vitamin B3: 0.6 mg
  • Vitamin B5: 0.4 mg
  • Vitamin B6: 0.3 mg
  • Vitamin B7: 0.2 mcg
  • Vitamin B9: 20 mcg

You simply have to slip off the peels to enjoy your banana or toss it in the blender to make a smoothie.

Beet Greens

Beets are very popular, but their greens often go under the radar. Combining the two offers a top level of nutrition, including various B vitamins. According to the USDA, some of the B vitamins present in 100 grams of beet greens include:

  • Vitamin B1: 0.1 mg
  • Vitamin B2: 0.2 mg
  • Vitamin B3: 0.4 mg
  • Vitamin B5: 0.3 mg
  • Vitamin B6: 0.1 mg
  • Vitamin B9: 15 mcg

Now you know better than to toss away your beet greens. Finely dice them and cook them right along with the rest of the plant.

Bottom Line

B vitamins deficiency is a gateway to many critical health conditions. Before taking supplements, however, aim to get the required portion of vitamin B complex from your diet. Consuming more of the vegetables and fruits in this article can help you reach your target faster.