Truth is we’ve been delaying this article for a while until we had enough information & facts to allow us to enlighten our readers. Hopefully by the end of this article you’ll have no doubts about this subject.
Best Food Sources Of Vitamin B
Get all eight B vitamins from a variety of foods:
Whole grains (brown rice, barley, millet) Meat (red meat, poultry, fish) Eggs and dairy products (milk, cheese) Legumes (beans, lentils) Seeds and nuts (sunflower seeds, almonds) Dark, leafy vegetables (broccoli, spinach, kai lan) Fruits (citrus fruits, avocados, bananas)
Signs of vitamin B deficiency
The most common signs of vitamin B deficiency, specific to individual B vitamins, are given below:
Vitamin B6 deficiency:
Anaemia Skin disorders such as seborrheic dermatitis Inflammation of the mouth (oral ulcers) Soreness and cracks at the corners of the mouth, chapped lips Tingling or numbness in hands and feet Irritability, confusion and depression
Vitamin B9 deficiency (folate or folic acid):
Anaemia Increased risk of birth defect (in pregnancy) Mood changes (irritability, forgetfulness) Sore mouth and diarrhoea
Vitamin B12 deficiency
Anaemia Tingling or numbness in hands and feet Memory lapses Mood changes (mental confusion, agitation) Unsteadiness and poor muscle coordination
While a vitamin B supplement may be beneficial in certain cases, it’s always best to seek dietary sources first and to discuss any supplements you want to take with your healthcare professional.
1. Salmon
They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Alternatively, a food that contains 10–19% of the RDI is considered a good source (2).
Here are 15 healthy foods high in one or more B vitamin.
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You can also get fortified versions of tofu, which is a great source of B12 for vegetarians.
Why You Need B Vitamins
store all of the B-group vitamins, it’s important that you continuously get them through your diet.
Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
Brown rice
Barley
Millet
2.
Citrus Fruits
Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain:
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Folate or “folic acid” (B9)
5. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6.
Other health benefits of avocados include:
6. Liver
Animal liver is an excellent source of thiamin (vitamin B1) and folate.