Vitamin B’s are a group of water soluble vitamins which are generally used for cell metabolism. There are 8 types of Vitamin B. It is generally advised to consume 1.2 mg of Vitamin B1, 1.3 mg of B2, 16mg of B3, 5 mg of B-5, 1.3 mg of B-6, 30 micro grams of Biotin, 400 micro grams of Folic Acid and 2.4 micro grams of Vitamin B12 per day for an adult to fulfill the requirements of the body. List of foods rich in Vitamin B is very long and you’ll not face difficulty to arrange them.
You can maintain the amount of Vitamin B in your body by adding enough quantity of Foods Rich in Vitamin B.
What is Vitamin B?
B Vitamins are generally used for the growth of red blood cells in the body, maintaining the cell health and cell metabolism. B Vitamins are also helpful in proper nerve and brain function, good eyesight and appetite and it also boosts the immune system. B Vitamins are richly found in animal products, green vegetables and fruits. Beef, Yogurt, eggs and almonds are considered good Foods Rich in Vitamin B.
Deficiency of Vitamin B1 is known as Beriberi and Deficiency of Vitamin B6, B9 and B12 also known as Anemia can cause you Fatigue, Weakness and Shortness of Breath.
Importance of Vitamin B:
- Cell Metabolism – B Vitamins Plays a major role in cell metabolism. Vitamin B’s are used to metabolize fats, proteins and carbohydrates and are used to provide energy to the body.
- Boosts the Nervous System and Brain Function – B Vitamins are also helpful in boosting the Nervous System and Brain Function and thus they are also used for the treatment of various nerve disorders and in the prevention of loss of neurons and depression.
- Maintains Health of Hair, Skin and Nails – B Vitamins are helpful in the production of red blood cells and cell production in the body which helps in improving and maintaining the health of skin, hair and nails.
- Prevents Pregnancy Complication – Folic Acid and Vitamin B12 are useful in lower the risk and complications during pregnancy.
- Prevents Anemia and Beriberi – Low production of red blood cells in the body can cause you anemia and low amount of Thiamine can cause you Beriberi.
- Provides Energy to the Body.
- Reduces Risk of Cardiac and Heart Disorders.
Top 10 Vitamin B Foods:
- Milk – Milk is one of the most commonly consumed sources of B Vitamins. 100 ml of milk can provide you 0.4 mg of Vitamin B2 and 1.2 micro grams of Vitamin B12. It can provide you other Vitamins also.
- Beef – Beef is a great of all Vitamin B and specially Vitamin B12. 100 gm of beef liver contains 59.3 micro grams of Vitamin B 12, 41mcg of Biotin. It is also a good source of Vitamin B1, B2, B3 and B6.
- Spinach – Spinach is one of the healthiest sources of B Vitamins. You can eat it raw or cooked. 100 grams of Spinach contains about 180 micro grams of Folic acid. It is also a good source of Vitamin B1, B2, B3 and B6.
- Boiled Eggs – Boiled Eggs are also one of the most commonly eaten sources of B Vitamins. One Boiled Egg contains about 0.2 mg of Vitamin B2, 0.35 mg of B-5, 10 micro grams of Biotin, 20 mcg of Folic acid and 0.22 mcg of B12 in it.
- Salmon – Salmon is a rich source of all B Vitamins. 100 grams of Salmon can provide you 1.2 mcg of Vitamin B12, 8 mg of B3 and 0.6 mg of B6.
- Yogurt – Yogurt is a good source of Vitamin B2 and B12. 100 grams of Yogurt contains about 1.1 mcg of Vitamin B12 and 0.3mg of B2.
- Fortified Cereals – Fortified Cereals are great vegan sources of B Vitamins. 100 grams can provide you 0.6 mg of B1, 0.6 mg of B2, 8 mg of B3, 0.6 mg of B6, 200 mcg of Folic acid and 1.1 mcg of Vitamin B12.
- Oranges – Oranges are a good source of Vitamin B1, B2, B3, B6 and Folic Acid. 100 grams of oranges contains 0.05 mg of B1, 0.37mg of B3, 0.2mg of B5 and 16mcg of Folic Acid.
- Almonds – Almonds are a good source of B Vitamins. 100 grams of Almonds contains about 0.2mg of Vitamin B6, 1.2mg of B2, 3.6mg of B3 and 0.2mg of B1.
- Sweet Potatoes – Sweet Potatoes are also a good vegetarian source of B Vitamins. 100 grams of Sweet Potatoes contains about 0.2mg of Vitamin B6, 0.35mg of B2, 1.2mg of B3 and 0.15mg of B1.
All the foods mentioned above are healthy, easily available and are great sources of Vitamin B. B Vitamins are useful for cell metabolism in our body and they help in proper functioning of our nerve and brain function and they also prevent many disorders and boost our immune system. Please maintain a good amount of B Vitamins in your body for good health and better lifestyle.