Vitamin B is a water soluble vitamin that includes a group of eight individual vitamins. The group of eight vitamins that comprises vitamin B are thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid, vitamin B6, folic acid, vitamin B12, and Vitamin B7 (biotin).
All these vitamins are present in a balanced diet and responsible for maintaining various body functions. They have several benefits such as maintains the rate of metabolism, boost immune system, controls the functioning of nervous system, initiate cell growth and division.
Deficiency of vitamin B causes a number of health problems like beriberi, ariboflavinosis, Pellagra, depression and anaemia. Therefore, it is very important to consume vitamin B through our daily diet. Here is a list of foods which are the dietary source of vitamin B.
4 Ideas For Foods High In B Vitamins
Cereals and Lentils
Cereals and lentils are the foods that are consumed as daily diet. They are loaded with vitamin B like B1, B2, B6, and folate. These vitamins help in several ways to maintain the proper health of the body.For example vitamin B2 maintains healthy metabolism and cell division, vitamin B6 supports immune and nervous system. Besides these, long-grain rice also serves as a good source of B vitamins. So never ignore rice, lentils, and wheat related dishes in your diet.
Meat And Chicken
Vegetarian and vegans are often found to have deficiency of vitamin B12 and B6 because they don’t consume meat and chicken. Though there are vegetarian sources of vitamin B12 like fortified cereals, nutritional yeast, and cow’s milk, it is potently found in non-vegetarian sources like clams, mussels, crab, salmon, beef, poultry, and eggs. Vitamin B12 plays an important role in blood function, blood production and nervous system function. So try to take the mentioned food sources of vitamin B12 to avoid any abnormality.
Most of the fruits are excellent source of B vitamins except B12 as B12 is mostly found in animal sources. Though B vitamins are abundantly found in vegetables, meat, chicken and dairy products, fruits also serve as a B vitamins source. Fruits like banana, watermelon, oranges, avocado contains significant amount of B vitamins.
Specifically, banana contains vitamin B6 (pyridoxin); watermelon contains vitamin B1 (thiamin), B3 (niacin), B5, B6 (pyridoxin); oranges are rich in vitamins B9 (Folate), B1 (thiamin), B2, and B3 (niacin); avocado is a good source of vitamin B3 (niacin), B1 (thiamin), B2, and B6 (pyridoxin). Other fruits that are rich in B vitamins are kiwi, blackberries, strawberries, mangoes, and peaches.
Vegetables are great sources of vitamins and minerals. They are also a champion as vitamin B source. Vegetables like spinach, broccoli, romaine, green peas, yams, broccoli, asparagus and turnip greens contain B vitamins. These vegetables are especially a good source of vitamin B6 (pyridoxin) and B12.
Vitamin B6 has an important role in the formation of red blood cells which carry oxygen in the body. It also helps to reduce stress, lower cholesterol, and treat depression. Make it a habit to include these vegetables in your diet to enrich the body with B vitamins, and help your body to remain in good health.