B vitamins are a group of water-soluble vitamins which individually or collectively perform many different jobs, from promoting healthy immune system, boosting energy levels, maintaining healthy skin, prevention of anemia, heart disease, diabetes to promoting brain health. The B vitamins also known as vitamin B complex include B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6, B9 (Folate) and B12. Some foods are just high in one particular B vitamin, while there are other foods which may contain more than one B vitamin. B vitamins are widely available in various types of food. If you eat foods from all food groups, you are most likely to get all the B vitamins necessary for energy, healthy skin hair, eyes, liver and optimal functioning of the brain.
List Of Vitamin B Rich Foods To Include In Your Diet
Vitamin B1 (Thiamin)
Thiamin can be obtained from both animal and plant sources. The best food sources of vitamin B1 are dark green leafy vegetables, green peas, lentils, nuts, wheat germ, fortified whole grains, fish, ham and pork. The daily recommended dose for thiamin is 1.1 mg for men and 1.2 mg for women. Vitamin B1, also called thiamin, supports body’s metabolism and thus regulates your appetite. It strengthens the immune system and helps body withstand stress. Deficiency of Vitamin B1 can cause health problems like Alzheimer’s disease, Cataracts, Beri-beri, and heart diseases.
Vitamin B2 (Riboflavin)
Milk and milk products like cheese; yogurt etc. are good sources of riboflavin. Dark green leafy vegetables, carrots, almonds, fish, chicken, spinach, asparagus, eggs and fortified cereals also contains high amounts of riboflavin. Vitamin B2 or riboflavin helps in energy production and keeps cells in good condition. Riboflavin is also required for healthy skin. Required daily intake for men is 1.3 mg for men and 1.1 for women. Deficiency of Vitamin B2 can cause skin inflammation, mouth ulcers, sore throat.
Vitamin B3 (Niacin)
Eggs, chicken, turkey, salmon, tuna, celery, beets are the best natural sources of Vitamin B3. Legumes, peanuts, whole wheat and fortified cereals also contain this vitamin in varying amount. Vitamin B3 helps in optimal nerve function and promotes heart health and provides energy. Deficiency of this vitamin can cause fatigue, depression, restlessness, dermatitis and dementia. The recommended dose for men per day is 16 milligrams and for women 14 mg.
Vitamin B5 (Pantothenic Acid)
Broccoli, mushrooms, avocados, eggs, sweet potatoes, chicken, turkey and oily fish are high in pantothenic acid. Vitamin B5 is a water soluble vitamin and is needed by the body for cellular process and proper maintenance of fat. Deficiency of this vitamin rarely occurs as it is found in wide variety of foods. When it occurs, it can show up symptoms like muscle cramps, fatigue, irritability and numbness. Recommended dose is 10mg.
Vitamin B6 (Pyridoxine)
The best sources from which vitamin B6 can be obtained are spinach, garlic, potatoes, bananas, leafy greens, poultry, seafood and fortified cereals. Vitamin B 6 is important for our health because it helps formation of red blood cells which carries oxygen throughout the body and is also required by the body for metabolizing foods into energy. To support red blood cell growth, your daily dose should be 1.3 mg.
Vitamin B7 (Biotin)
Vitamin B7, also known as biotin, is adequately found in fruits and vegetables like broccoli, cabbage, cauliflower, green peas, sweet potatoes, avocados, bananas, watermelon, grapefruit and strawberries. Eating them raw is beneficial, as biotin gets depleted when cooked. Other good sources of biotin are grains, cereals, nuts, lentils and Brewer’s yeast, meat, fish, poultry and dairy products. It is necessary to take required amount of vitamin B7 as it performs important functions like converting food into glucose which is used by the body to produce energy. It also helps to produce amino acids – the building block of protein, and keeps hair, skin and nails healthy. Required dose for pregnant women and adults is 30 mcg per day.
Vitamin B9 (Folate)
Leafy greens, like spinach, turnip green, parsley, broccoli, beets, mustard greens, asparagus, lettuce and lentils are excellent dietary source of folate. All grain products like, rice, bread, pasta are also fortified with folate. Folate is essential for optimal health, nervous system functioning and metabolism of human body. Folate or folic acid is particularly essential for pregnant women for proper growth and development of fetus and prevent birth defects. Deficiency of vitamin B9 can result in abnormal bleeding, fatigue, anemia, hair loss and diarrhea. RDA for vitamin B9 for adult men and women are 400 mcg per day.
Vitamin B12 (Cobalamin)
The main natural sources of vitamin B12 are animal foods like liver, chicken, turkey, fish, beef, shellfish etc. Many food products like cereals, soy are fortified with vitamin B12 as well. Vitamin B12 boosts red blood cell production, aids in blood circulation and supports the nervous system. The recommended daily dose for men and women is 2.4 mcg. But it can vary from person to person depending on their personal health issues.
Consuming these foods will help you to get enough B vitamin, which is essential for good health.