B1 Foods
1) Green Peas1 cup: 0.386 mg (26% DV)
2) Asparagus1 cup: 0.19mg (13% DV)
3) Brussels Sprouts1 cup: 0.122 mg (8% DV)
4) Sesame Seeds2 Tbsp: 0.142 mg (9% DV)
5) Sunflower seeds¼ cup: 0.17 mg (11% DV)
6) Pistachios1 oz: 0.247 mg (16% DV)
7) Herring1 filet: 0.105 mg (7% DV)
8) Crimini mushrooms1 cup: 0.068 mg (4.5% DV)
9) Ground flaxseed1 Tbsp: 0.115 mg (8% DV)
10) Spinach1 bunch: 0.265 mg (18% DV)
B2 Foods
1) Beef liver3 oz: 2.9 mg (over 100% DV)
2) Lamb3 oz: 3.9 mg (over 100% DV)
3) Milk1 cup: 0.45 mg (26% DV)
4) Natural yogurt1 cup: 0.57 (34% DV)
5) Mushrooms½ cup: 0.23 mg (14% DV)
6) Spinach½ c: 0.21 mg (12% DV)
7) Almonds1 oz: 0.323 mg (19% DV)
8) Sun-dried tomatoes1 cup: 0.285 mg (17% DV)
9) Salmon (wild)3 oz: 0.135 mg (8% DV)
10) Eggs1 large: 0.228 mg (13% DV)
b3 - Niacin
1) Turkey1 breast: 101 mg (over 100% DV)
2) Chicken breast3 oz: 8.9 mg (44% DV)
3) Peanuts1 cup: 21.9 mg (over 100% DV)
4) Mushrooms1 cup: 7.6 mg (34% DV)
5) Liver1 slice: 11.9 mg (60% DV)
6) Tuna3 oz: 11.3 mg (56% DV)
7) Green peas1 cup: 3 mg (15% DV)
8) Grass-fed Beef3oz: 7.6 mg (36% DV)
9) Sunflower seeds1 cup: 3.8 mg (19% DV)
10) Avocado1 whole fruit: 3.5 (17% DV)
B5
1) Chicken Liver3 oz: 8.3 mg (83% DV)
2) Sunflower seeds1 oz: 1.98 mg (20% DV)
3) Salmon3 oz: 1.9 mg (20% DV)
4) Avocados1 fruit: 2 mg (20% DV)
5) Sun-dried tomatoes1 cup: 1.1 mg (10% DV)
6) Corn1 cup: 1.18 mg (12% DV)
7) Broccoli1 cup: 0.52 mg (5% DV)
8) Mushrooms1 cup: 1.3mg (13% DV)
9) Cauliflower1 cup: 0.71 mg (7% DV)
10) Yogurt1 cup: 1.45 mg (14% DV)
Try and consume 2-3 servings a day of these vitamin B5 rich foods daily.
Top Health Benefits of Vitamin B5
Cardiovascular HealthA daily dose of 900 mg of pantothenic acid has been shown to lower LDL (bad) cholesterol and triglycerides, reducing the risk of cardiovascular disease. The 900mg dosage is significantly higher than the recommended daily amount and is best discussed with a physician before starting such a high dose.
Wound HealingThere have been some studies on animals that has shown that pantothenic acid may help with wound healing, but the results of using it for humans has been inconclusive.
B9 folate
- Citrus fruits and juices
- Dark green leafy vegetables
- Liver
- Soaked Beans
- Poultry
- Sprouted ancient grains
Here is an excellent chart listing out some of the best high folate foods… except for number 4 (breakfast cereal), which actually contains folic acid:
B12
1) Beef liver3 oz: 18 mcg (over 100% DV)
2) Sardines3 oz: 7.6 mcg (over 100% DV)
3) Beef (grass-fed)3 oz: 1.5 mcg (25% DV)
4) Tuna3 oz: 2.5 mcg (41% DV)
5) Raw cheese1.5 oz: 1.5 mcg (25% DV)
6) Cottage cheese1 cup: 1.4 mcg (23% DV)
7) Lamb3 oz: 2.07 mcg (35% DV)
8) Raw Milk1 cup: 1.1 mcg (18% DV)
9) Eggs1 large: 0.44 mcg (7% DV)
10) Salmon3 oz: 1.1 mcg (18% DV)
