It is necessary to include Vitamin B Rich foods the diet as our body can not synthesize it by itself. Our body should get it from the food that we eat. It is also a powerful anti-oxidant. Anti-oxidant rich foods are required to fight with free radicals.
What Is Vitamin B Complex?
Before we look into Vitamin B Rich Foods, let us have a quick look at what is Vitamin B Complex. All adults should take at least 2.5Mcg of Vitamin B complex per day. Vitamin B Complex is a group of vitamins which consist of,
- Thiamine (Vitamin B1)
- Riboflavin (Vitamin B2)
- Vitamin B3 (Niacin)
- Pantothenic Acid ((Vitamin B5)
- Vitamin B6
- Biotin ((Vitamin B7)
- Vitamin B12
- Folic Acid
Vitamin B improve digestive health by increasing the production of gastric juice and stomach acid. These secretions help to increase the process of digestion.
Vitamin B Rich foods are essential in your diet as it is it is necessary to your overall health and wellbeing of the body. It improves body metabolism to provide energy for the day to day living. It is crucial for the proper functioning of your Endocrine and Nervous System, Eyes and keeps your skin healthy. The VItamin B Complex also helps in the production of RBC( Red Blood Cells), Genetic Materials and Hormones. Without Vitamin B Complex your cannot absorb energy from the food you eat. It is also essential for the metabolism of fat and proteins. Because of this Vitamin B Complex is considered as one of the essential vitamins.
Vitamin B Rich Foods:
So you may already have a brief idea about the importance of Vitamin B Complex in your body. Let us see which food contain Vitamin B Complexes.
- Thiamine (Vitamin B1): Rice, Cereals, Red Beans, Green Leafy Vegetables are the rich source of Vitamin B1 or Thiamin. Vitamin B1 is essential for the healing of the wounds. Other rich sources of Vitamin B1 Rich foods are Meat, Pork, Egg, Fish, and Nuts.
- Vitamin B2 Riboflavin: Non-Vegg foods are the rich source of Vitamin B2. Eggs, Chicken, Fish, and Milk products are the rich sources of Vitamin B2. Vegans should include Broccoli, Asparagus, and cereals as they are rich in VItamin B2 or Riboflavin.
- Vitamin B3 (Niacin): Tuna fish is a rich source of vitamin B3. 75 gms of Tuna contains 8.2-9.3 mcg of Vitamin B12 and which is more than enough for a day. Chicken is also a rich source of Vitamin B3. Vegetarians can include whole wheat and legumes in the diet to get Vitamin B3.
- Vitamin B5 or Pantothenic Acid and Vitamin B6: Include Eggs, Fish, Whole Wheat, Potatoes in the diet to get enough Vitamin B5. Red meat and cereals are rich in Vitamin B6
- Vitamin B7 or Biotin: Liver, Egg Yolk and pork are the most abundant source of Vitamin B7
- Vitamin B12 or Cobalamin: Vitamin B12 is very significant as its deficiency can lead to Anemia, Fatigue, and Depression.The Vitamin B12 is abundant in Liver, Fish especially sardine, Egg, Beef, Milk, Yogurt, and Crab. Vegetables rich in Vitamin B12 are Whey Protein, Fortified Juice, and Cereals.
- Folic Acid: Folic Acid is essential for the human body because of many reasons especially for pregnant women. It helps the body to produce new cells and especially the red blood cells. In pregnant women, it helps to prevent miscarriage and other congenital diseases such as Spina Bifida and Anencephaly. At the first trimester of pregnancy, Folic Acid Supplements are prescribed by the doctor. Also, remember not to take any medicine without the prescription of a Registered Medical Practitioner or doctor. Green leafy vegetables, Rice orange Juice, are rich in Folic Acids.
So it is crucial to include Vitamin B Rich Foods in your diet. As per the above discussion, it is clear that non-veg food is rich in Vitamin B. Vegans should take special care to include Vitamin B Foods in the Diet. See the chart to see how much B12 is having in everyday foods.