Food Sources of B Vitamins

B vitamins are a class of water-soluble vitamins that play many important roles in cell metabolism. They help the body release the energy it gets from carbohydrates, proteins and fats. They are also needed for proper growth and development, and are essential for your blood cells, hormones, and nervous system. There are several foods available which are highly rich in vitamin-B complex, as it is widely distributed in most of the food items. Since sometimes certain foods contain good sources of just one B vitamin, while other contain several B vitamins, many people don’t know what they should eat to get B vitamins. For this reason, below we share a list of best food items with vitamin B.

• Thiamine (B1): This antistress vitamin helps regulate your appetite and support your metabolism. This vitamin is found in fortified whole-grain cereals, dark green leafy vegetables, legumes, wheat germ, enriched rice, and nuts.

• Riboflavin (B2): This works as an antioxidant by fighting free radicals in the body. Also, it prevents heart disease and restricts premature aging. It is also essential for red blood cell production. Some of the best sources of riboflavin are chicken, fish, eggs, legumes, milk and milk products, nuts, green leafy vegetables like spinach, broccoli, asparagus, and fortified cereals also supply significant amounts of riboflavin to the diet.

• Niacin (B3): This helps improve blood circulation as well as the ‘good’ high-density lipoprotein (HDL) cholesterol level in the body. It promotes healthy nerve function, benefits your cardiovascular system and aids in energy production.
Chicken, turkey, salmon and fishes such as canned tuna are ideal sources of niacin. Fortified cereals, legumes, peanuts, pasta and whole wheat also supply varying amounts.

• Pyridoxine (B6): This helps regulate homocysteine levels, an amino acid associated with heart disease. It also helps the body produce hormones, which promote an elevated mood. Potatoes, beans, red meat, poultry, eggs and fortified cereals are rich in vitamin B6.

Biotin (B7): This is the beauty vitamin responsible for healthy hair, skin and nails. It also helps control high blood glucose levels. Liver and egg yolks are the richest dietary sources of biotin. Also, salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

• Cobalamin (B12): It helps in creating hemoglobin, the oxygen-carrying protein in your blood. Animal foods are the only natural source of vitamin B12. It is found naturally in fish, red meat, poultry, milk, milk products, cheese, and eggs. But, many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply.

Food Sources of B Vitamins


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