Which Foods Provide B Vitamins On a Vegan Diet

A common concern that 'newbie' vegans and vegetarians have is whether or not their diets can provide their bodies with all the vitamins and minerals it needs. A whole food, plant-centered diet can help reduce the risk of heart disease, cancer, diabetes, obesity, dementia, and many other ailments1. But one study showed that vitamin B12 deficiency affects 86 percent of all vegans2.

If you are looking for the best foods to eat that are high in B vitamins3, you are in luck! There are plenty of interesting and delicious foods that provide B vitamins for people who are interested in maintaining a vegetarian diet.

It is best to try and eat these foods 'raw' when possible. The food our ancestors ate had enough bacteria on the surface to provide their bodies with the nutrients they needed. Today, we typically clean and cook our foods, thereby reducing vitamin and mineral content.

1. Avocados: High in potassium and fiber, avocados provide vitamin B3, vitamin B5, and vitamin B7.

2. Dark, Leafy Greens: Get your vitamin B2, vitamin B3, vitamin B7 and vitamin B9 through leafy greens such as spinach, kale, Swiss chard, mustard greens and arugula. When buying, opt for organic leafy greens to minimize exposure to pesticides.

3. Lentils: A mainstay in many vegetarian diets – are a good source of vitamin B1 and vitamin B9.

4. Nuts: By adding peanuts, walnuts and almonds to your diet, you will be getting more vitamin B7 as well as vitamin B1.

5. Beans: A good vegetarian source of protein, beans – especially black beans – are also a good source of vitamin B1.

6. Broccoli And Cauliflower: These cruciferous vegetables are a good source of vitamin B7, along with mushrooms.

7. Sweet Potatoes And Carrots: Go orange to get your vitamin B3! Both are good vegetarian food sources of B3.

8. Bananas: Peel a banana and you’ll be getting some extra vitamin B6 into your diet.

To make sure you are getting enough B Vitamins in your diet, we NATURELO's Plant-Based B Complex made with organic fruits and vegetables.


1. Nutritional Update for Physicians: Plant-Based Diets, 2013 Spring; 17(2): 61–66

2. The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature, 06 July 2016

3. Harvard School of Health: The Nutrition Source, B Vitamins