B Vitamin Food Sources
words by Helaina Lungu
Vitamin B1 (Thiamine)
  • pork
  • wheat germ
  • grains & cereals
  • legumes
  • brewer’s yeast
  • white rice
  • soy milk
  • sunflower seeds
  • beans
  • pasta
  • peanuts
Vitamin B2 (Riboflavin)
  • brewer’s yeast
  • yeast products e.g. vegemite
  • almonds
  • organ meats
  • whole grains
  • wheat germ
  • wild rice
  • mushrooms
  • soybeans
  • milk
  • spinach
Vitamin B3 (Niacin)
  • extra lean meats
  • oily fish
  • chicken & eggs
  • cooked dried beans & peas
  • brewer’s yeast
  • liver & other organ meats
  • no/low-fat milk & cheese
  • soybeans
  • nuts
  • mushrooms
  • greens
  • dried fruit
Vitamin B5 (Pantothenic Acid)
  • brewer’s yeast
  • liver
  • eggs
  • fish
  • chicken
  • cheese & milk
  • mushrooms
  • wholegrain bread & cereals
  • dried beans & peas
  • nuts e.g. peanuts, pecans, hazelnuts
  • potato, avocado, broccoli & cauliflower
  • oranges, apricots & bananas
Vitamin B6 (Pyridoxine)
  • yeast products e.g. vegemite
  • wheat germ
  • wholegrain cereals
  • legumes
  • potatoes & avocado
  • bananas
  • oatmeal
  • nuts e.g. walnuts
  • green leafy vegetables
  • soy products
  • royal jelly
Vitamin B9 (Folic Acid)
  • organ meats
  • green leafy vegetables
  • legumes
  • rice germ
  • brewer’s yeast
  • soy flour
  • peanuts
  • whole wheat
Vitamin B12 (Cyanocobalamin)
  • liver
  • kidney
  • milk
  • eggs
  • fish
  • cheese
  • seaweed nori
  • lamb
  • chicken
Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.
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