In this article we will be discussing a very common question: vitamin b and d rich foods. It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
1. Salmon
They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells (1). Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving.
Here are 15 healthy foods high in one or more B vitamin.
1. Salmon
Whether the salmon is wild or farmed can make a big difference. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving However, farmed salmon contains only 25% of that amount. Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.
Why You Need B Vitamins
Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Eggs
Eggs are a good source of B vitamins, especially pantothenic acid (B5) and Cyanocobalamin (B12). They contain:
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Folate or “folic acid” (B9)
5.
Avocados
Avocados contain almost 20 vitamins and minerals. Meat, Poultry, Fish
Meat (pork, beef, etc. ), poultry (chicken, turkey, etc.
), and fish (tuna, salmon, etc.). They also contain other important minerals such as potassium, chromium, iron, selenium, and zinc. Liver
Animal liver is an excellent source of thiamin (vitamin B1) and folate.
Eating liver can also provide vitamin A, riboflavin, copper, iron, and cholin.
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. National Institutes of Health