Health is always wealth. Therefore, if we need to lead a happy and healthy life, we cannot dodge our daily intake of nutrients. So on that account, we will be talking about vitamin B rich foods that will help you sustain a salubrious lifestyle from this feature. Read until the end to learn everything about Vitamin B and know your preferred Vitamin B rich foods!
What Are B Vitamins?
B vitamins are water-soluble vitamins that are discovered in many unprocessed foods. Vitamin B complex can also be consumed as a dietary supplement. Out of the 13 vitamins that our body needs, 8 of them are B complex vitamins.
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate – Folic acid)
- B12 (cobalamin)
Vitamin B Rich Foods That We Could Add to Our Diet
Here are a variety of plant-based and animal-based foods that contain higher levels of Vitamin B. See if you could pick your favorites from the list below.
01- Dark Leafy Greens
Spinach and other dark leafy greens are an excellent source of numerous B vitamins, including thiamin, riboflavin, niacin, B6, and folate.
02- Wild Salmon
If you’re searching for a food that carries a broad spectrum of B vitamins, get yourself some wild salmon fillets at the supermarket. One serving includes about 80% of the daily recommended quantity of B12. Also, about 75% of the recommended amount of B6 and niacin and thiamin, riboflavin, pantothenic biotin, and folic acid.
A cup of milk contains around 29% of the daily recommendation for riboflavin. In addition, approximately half the suggestion for vitamin B12, accompanying with B6, biotin, niacin, thiamin, and pantothenic acid. (If you’re lactose-intolerant, oat milk is a renowned vitamin B-rich option.)
04- Hard Boiled Eggs
Hard-boiled eggs fortified in all the B vitamins. With breakfast or lunch, one or two hard-boiled eggs will hold B12, B6, biotin, folate, thiamin, riboflavin, pantothenic acid, and niacin.
05- Beef and Beef Liver
Beef is another excellent source for all your B vitamins: B12, B6, biotin, thiamin, riboflavin, niacin, folate, and pantothenic acid. And the beef liver is a vitamin B12 powerhouse. It contains about 1000 percent of the recommended daily consumption in one serving. You’ll also receive 75 percent of the recommended niacin consumption, together with pantothenic acid, folate, biotin, and B6.
06- Whole Grains
Whole grains contain thiamin, riboflavin, niacin, and folate. In addition, whole grains like brown rice and barley are some of the most generally favored sources of B vitamins. In fact, many whole grains are also enriched with folate, which is vital during pregnancy.
Here’s good news to citrus lovers! Fortified with a decent amount of B vitamins, oranges are a good source for finding Vitamin B in fruits. This citrus bears folate, B6, thiamin, niacin, riboflavin, and pantothenic acid.
08- Fortified Nutritional Yeast
This is a great option for non-meat eaters who are seeing to up their B12 consumption. Fortified nutritional yeast includes up to 100% of the recommended daily consumption of vitamin B12. However, the exact amount will fluctuate depending on the particular product. It also comprises vitamin B6, biotin, thiamin, riboflavin, and niacin.
For little legumes, lentils hold a whole lot of B vitamins. A pot for the week can benefit you in maintaining precise levels of thiamin, riboflavin, niacin, and folate.
10- Enriched Cereals
Enriched and fortified breakfast cereals are a favorable alternative to have your B vitamins. These cereals include up to 100% of the recommended daily amount of riboflavin, niacin, pantothenic acid, B6, thiamin, vitamin B12, vitamin B6, and folate.
Raw carrots comprise thiamin, riboflavin, niacin, folate, and vitamin B6. They are either tossed in a salad or dipped in Hummus; carrots are the best option to consume some vitamin B, particularly if you’re looking for something light.
12- Sweet Potatoes
Sweet potatoes are another excellent vegetarian source of various B vitamins, including folate, thiamin, riboflavin, niacin, biotin, and vitamin B6.
Bananas are a simple, on-the-go source of B6, folate, thiamin, riboflavin, and niacin.
Avacado lovers, this good news is for you. Avocado is an outstanding source of numerous B vitamins, including vitamin B6, thiamin, riboflavin, niacin, folate, biotin, and pantothenic acid.
If your go-to bite of selection is nuts (and you’re also after some vitamin B), grasp a handful of almonds. Almonds are rich in riboflavin, biotin, thiamin, niacin, folate, and vitamin B6.
Chickpeas to be eaten boiled or as hummus are stuffed with B vitamins, including vitamin B6, folate, thiamin, niacin, pantothenic acid, and riboflavin.
17- Oysters, Clams, and Mussels
Oysters, clams, and mussels are a divine source of B12 and an excellent source of riboflavin. They also provide moderate amounts of thiamine, niacin, and folate.
18- Chicken and Turkey
Chicken and turkey are well-known for their niacin and pyridoxine content. White meat, such as the breast, fulfills more of these pairs of vitamins than dark meat — such as the thigh.
Yogurt contains a high amount of riboflavin and B12. However, the nutrition may differ by brand.
20- Sunflower Seeds
Sunflower seeds are one of the top plant sources of pantothenic acid. Sunflower seed butter, famous amongst people with nut allergies, is a prime source of pantothenic acid as well.
Why Do We Need Vitamin B in Our Body?
One of the principal benefits of B vitamins comes from their capability to support your body to generate energy. In fact, they help various enzymes to accomplish their jobs. Vitamin B releases energy from carbohydrates and fat to break down amino acids. Furthermore, they help to transport oxygen and energy-bearing nutrients all over the body.
In addition, B vitamins support your cells grow and reproduce. Some B vitamins further help the body’s production of hemoglobin, which is essential for red blood cells. Hemoglobin provides blood its red color and also aids in transporting oxygen throughout your body.
Some other health advantages of B vitamins comprise:
Vitamin B6, or pyridoxine, helps biochemical reactions within the immune system. Using this B vitamin as a supplement has been proven to boost immune responses in critically sick people.
Information from studies recommends that the more B vitamins there are in your blood, the better your achievement will be with experiments comprising memory, problem-solving, and word and sentence composition.
Vitamin B6 and B12 seem to function in decreasing heart disease and some types of cancer. However, research suggests that long-term use of these couple of B vitamins might improve lung cancer risk in men.
Symptoms of Vitamin B Deficiency
One of the major signs that our body starts to show when we lack Vitamin B is Anaemia.
Other symptoms are as follows:
- Heightened risk of congenital disability (in pregnancy)
- Mood changes (irritation, forgetfulness, mental confusion, confusion)
- Sore mouth and diarrhea
- Tingling or numbness in hands and feet
- Memory lapses
B vitamins are essential for your well-being. Therefore, adding Vitamin B rich foods to your daily diet is very important. Having sufficient amounts of the eight B complex vitamins will place you on track to healthy nutrition.