Vitamin B Foods - Top 10 Sources to Include in Your Diet

Do you know that vitamin B is necessary for the body to produce energy, for the brain to operate, and also to improve general health?

Including a range of foods high in Vit B may help you get the necessary nourishment.   

Whole grains, leafy greens, eggs, dairy, legumes, nuts, seeds, meat, fish, and fortified cereals are a few of the best sources.

Diverse B vitamins, including B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin), are present in these meals, which can support and improve diverse body functions.

Meals that incorporate these nutrient-dense selections may improve your overall health and well-being. Let’s find out more about the top 10 food sources.

Different Types of Vitamin B

The different kinds of vitamin B are listed below:

Why Does Your Body Need Vitamin B?

Your body needs vitamin B for many different purposes, such as converting food into energy ^[1]. Some other uses of vitamin B are:

• Cell metabolism
• Development of a healthy nervous system of the foetus
• Red blood cell formation
• Nerve cells functioning
• Healthy hair, skin, and mucus membranes
• Production of certain neurotransmitters
• Proper immune function
• Restoring hormonal balance
• Fat breakdown and storage

Besides B12, our bodies cannot store other types for long. Hence, you need to replenish them through different food sources ^[2].

Let’s look at the role of different types of vitamin B in your health ^[3]:

Different Sources of Vitamin B

There are different sources for different types of vitamin B, and many of them are animal sources, including dairy, fish, and meat.

Some other natural sources include vegetables, fruits, and nuts. Hence, a balanced diet may give you all the nutrients you need to stay healthy ^[4].

You can contact Aashirvaad’s expert dieticians to discuss the best source of Vit B food for your needs.

Top 10 Food Sources of Vitamin B

Although many food sources can offer you vit B, here are the top 10 for your reference:

#1. Whole Grains

Most nutrients are removed from the grains once they are processed. Hence, eating whole grains may help you get the proper nutrients ^[5].

Some excellent vitamin B sources of whole grains are brown rice, millet, and barley. You can also consider Aashirvaad’s multi-millet flour to your diet to meet your Vit B requirements.

#2. Vitamin B rich Yoghurt

Yoghurt contains a good amount of B12 and riboflavin. Besides, Greek Yogurt is considered to have the most amount of these nutrients compared to standard one ^[6].

Non-dairy yoghurts prepared using soy, almond, or coconut milk may not have the same level of vit B present in them.

#3. Eggs

There are many different vitamin B that you can get by including eggs, particularly the yolk, into your diet ^[7].

They are also the most beneficial food as they are natural sources of many nutrients, such as iron, vitamin D, and Choline.

A few vit B in eggs are riboflavin, B12, pantothenic acid, folate, and biotin.

#4. Green Leafy Vegetables

Green leafy vegetables, such as kale, spinach, turnip greens, and collard greens, are an excellent source of folate (vitamin B9), which women need. Women tend to experience anemia because of blood loss during menstruation and childbirth. Green leafy vegetables are also necessary during lactation as they can help produce breast milk. 

Besides, these veggies are loaded with B1, B2, B3, and B6. You can include them as salads, stir-fries, smoothies, and side dishes ^[8].

#5. Vitamin B rich Lentils and Legumes

Lentils and legumes are of different kinds and are a rich source of vitamin B, especially folate, compared to other unfortified plant-based food.

A single serving of lentils can provide almost the daily required folate ^[9]. Some of the best legumes and lentils to include are black beans, green peas, kidney beans, etc.

#6. Vitamin B-rich Milk

Milk, a dairy product, contains different vitamins, including vitamin B12 and riboflavin (B2). It is also a complete diet in itself and the best source of B12 ^[10].

#7. Potatoes

This vegetable is also an excellent Vit B source. It includes several types, like B1, B3, and B6, and other nutrients, such as magnesium, potassium, and phosphorus ^[11].

#8. Vitamin B-rich Mushroom

This vegetable is an easy way to get vit B, like B5, B2, and B2 in your diet. Besides, they also contain Biotin and B9 and many other essential nutrients good for overall health ^[12].

#9. Citrus Fruits

Citrus fruits like lemon, clementine, and oranges are excellent sources of Vit B, especially folate acid.

There are other vitamin B also present in them. However, the ration of folate acid is higher than others ^[13].

#10. Sunflower Seeds

Sunflower seeds are an excellent source of vitamin B and are free from common allergies.

These seeds can provide niacin, folate, vitamin B6, and pantothenic acid. You can also find biotin, vitamin E, copper, magnesium, and zinc ^[14].

Recommended Doses of Vitamin B

The table below describes the daily requirement of the different vitamin B levels in our body ^[15].  The RDA for Vitamin B depends on various factors such as Gender, physical activity levels, and physiological conditions such as during pregnancy, lactation, etc.

Vitamin B12 Deficiency

Symptoms of vitamin B12 deficiency might include neurological and hematologic disorders. It may also lead to the lowering of red blood cells.

People may experience breathlessness, fatigue, and pallor. Jaundice may also emerge as a symptom because of the increased hemolysis brought on by the decreased production of red blood cells.

Peripheral neuropathy, glossitis, diarrhoea, headaches, and mental disorders may also be possible additional presenting problems ^[16].

Conclusion

Maintaining good health requires a diet rich in a range of foods high in Vit B. Lean meats, eggs, dairy products, legumes, seeds, nuts, whole grains, leafy greens, fish, and fortified cereals are all sources to consider.  

A wide variety of B vitamins are included in these foods that may support brain function, cell metabolism, and energy generation.

These nutrient-dense selections may help you satisfy your body’s demands and encourage general health when you include them in your meals.  

By including these sources in your diet, you may increase the amount of the B Vit complex you get.

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