Vitamin B Rich Foods



Vitamin B complex refers to all the known and essential vitamins which are water soluble except for vitamin C. Every member of the B-complex contains a unique structure and also does unique functions in the body. Many multivitamin products contain the B-complex besides the remaining essential minerals and vitamins. As they are more complete than vitamin B-complex, the supplements containing the multiple vitamin and minerals are recommended in order to improve the overall intake of micronutrients and also for preventing any deficiencies. Vitamin B help in making energy required by the body and releases it when the body needs it. They also make red blood cells and are responsible for carrying oxygen throughout the body.


There are many kinds of vitamin B known as Vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), Vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), Vitamin B9 (folic acid) and vitamin B12 (various cobalamins).

Vitamin B1 (Thiamine) and Vitamin B1 Rich Foods


Vitamin B1 is also called as Thiamine and is a water-soluble vitamin of the B complex. Our body needs vitamin B1 to use carbohydrates as a source of energy and it is also important for glucose metabolism. Vitamin B1 also plays an important role in the functions of the heart, nerve, and muscles. Vitamin B1 is responsible for converting the sugar into energy required by the body. It also helps in oxidizing the sugar in order to produce energy for the organs of the body to work well particularly the lungs, kidneys, heart and the brain. It is also responsible for producing a neurotransmitter called as acetylcholine which helps in transmitting messages to the muscles and nerves. It also aids in eye health and prevents cataracts. It also ensures the brain to function well and improves memory and concentration. It also helps in relieving stress and for making the nerves strong. Adequate intake of vitamin B1 ensures the development of myelin sheaths and helps the nerves to work well.

Vitamin B1 is found in high concentrations in the outer layers of cereals, in yeast, pork, beef, pulses, whole grains, and nuts.

Vitamin B2 (Riboflavin) and Vitamin B2 Rich Foods


Vitamin B2 is also known as Riboflavin and is an essential nutrient for our health. Riboflavin is found in plants, dairy products and in grains. Vitamin B2 is important for breaking down food components and to absorb other nutrients and to maintain tissues. Vitamin B2 protects from getting severe migraine attacks. It is like an antioxidant which controls free radicals and aids in preventing cancer and heart diseases.  It also helps in treating anemia and sickle cell anemia. It also aids in lessening the effects of cancer-producing carcinogens. It helps in breaking down carbohydrates and fats which help in producing energy in the body.

Vitamin B2 is found in eggs, chicken and fish, beef kidneys, liver, turkey, currants, kelp, fortified cereals, dandelion greens, broccoli, dairy products, artichokes, asparagus, Lima beans, nuts, Navy beans, molasses, mushrooms, currants, Brussels sprouts, pumpkins, Rosehips, yeast extract, wheat bran, watercress, spinach, sweet potatoes, Sage, pumpkins, whole-grain breads, enriched breads and peas.

Vitamin B3 (Niacin) and Vitamin B3 Rich Foods


Vitamin B3 is also known as Niacin and it is a water-soluble vitamin. Niacin is needed for proper function of the digestive system. It converts the food we eat into energy and it also maintains our skin and keeps our nerves healthy. Hence, we need to consume it daily. Any deficiency in vitamin B3 leads to pellagra. It is important to have enough Vitamin B3 for our general health. A high amount of niacin can help in improving cholesterol levels and also lower the risks of cardiovascular diseases. Vitamin B3 or Niacin has two other forms. They are known as niacinamide (nicotinamide) and inositol hexanicotinate and both of them have different kinds of effects from niacin. Vitamin B3 causes a significant decrease in heart diseases. It also aids in lowering the bad cholesterol levels. It also elevates good HDL levels and also reduces the risk of Alzheimer’s disease, osteoarthritis, type-1 diabetes, and cataracts. It also aids in the energy production of cells, for a healthy nervous system and a good digestive system.

Foods containing vitamin B3 are Tuna, Liver, Deer meat, Salmon, Lamb, mushrooms, beef tenderloin, and roasted turkey breast.

Vitamin B5 (Pantothenic acid) and Vitamin B5 Rich Foods


Vitamin B5 is also known as Pantothenate acid and is a water-soluble vitamin from the Vitamin B group of vitamins. The vitamin runs through the bloodstream and gets excreted in the urine. Hence, we need to consume it every day in order to replenish the supplies. Vitamin B5 helps our body to metabolize food quickly. It helps to maintain clear and healthy skin. It helps to regulate the nervous system.

Foods containing vitamin B5 are Liver, sunflower seeds, whey powder, Bran (rice and wheat), caviar, cheese, mushrooms, sun-dried tomatoes, fish and avocados.

Vitamin B6 (pyridoxine) and Vitamin B6 Rich Foods


Vitamin B6 is also called as pyridoxine and is one of the eight B vitamins. All these B vitamins convert the food into fuel for producing energy. They also help the body to metabolize fats and proteins. These vitamins are needed for healthy hair, eyes, liver, skin, and liver. They also aid the nervous system to work well.

Foods containing the vitamin B6 are turkey, chicken, shrimps, wheat germ, beef liver, cheese, milk, carrots, brown rice, sunflower seeds, wheat germ, whole-grain flour, lentils, bran, salmon, milk, tuna, and spinach.

Vitamin B7 (biotin) and Vitamin B7 Rich Foods


Vitamin B7 is also known as Biotin and is a water-soluble B-complex vitamin. Biotin travels in our bloodstream and eliminates all the excess quantities in the urine. Hence, we have to consume it daily as the body does not build up any reserves of this vitamin. Biotin helps the body to metabolize fats, proteins, and carbohydrates. It also helps the body to process glucose and contributes to healthy skin, hair, and nails.

Foods containing Vitamin B7 are egg yolks, liver, pork, salmon, cheddar cheese, whole-wheat bread, yeast, peanuts, avocados, raspberries, yeast, and raw cauliflower.

Vitamin B9 (folic acid) and Vitamin B9 Rich Foods


Vitamin B9 is also called Folate or folic acid. All these B vitamins convert the food into fuel for producing energy. They also help the body to metabolize fats and proteins. They also help the body to use fats and proteins. They are also needed for healthy eyes, liver, skin, and hair and also for the functioning of the nervous system. Folic acid is the synthetic form of B9 and is hence found in vitamin supplements and other fortified foods, while folate is found in natural foods. Vitamin B helps in preventing serious birth defects, produces healthy red blood cells, helps the digestion and strengthens the nervous system, is a natural provider of strong immune power and lowers the risk of serious diseases.

Foods containing vitamin B9 are liver, dried herbs, yeast extract spread, dry roasted soybeans, sunflower seeds, bean sprouts, beans, asparagus, peanuts, beans sprouts, and dark leafy greens. 

Vitamin B12 (various cobalamins) and Vitamin B12 Rich Foods


Vitamin B 12 is a nutrient which keeps the blood cells healthy and also the nerves of the body and makes the DNA. It also helps prevent a kind of anemia called megaloblastic anemia which makes people feel very tired and weak. This vitamin helps to increase energy and endurance. It also helps in lowering homocysteine levels which causes heart diseases and strokes.

Foods that contain vitamin B12 are fish, meat, poultry, dairy products, beef liver, clams, some breakfast cereals, food products fortified with vitamin B12 and nutritional yeasts.

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