This blog post will walk you through: what are the vitamin b fruits and vegetables.
Best Food Sources Of Vitamin B
1. Salmon
Eight B vitamins — collectively called B complex vitamins. 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).
Why You Need B Vitamins
store all of the B-group vitamins, it’s important that you continuously get them through your diet. Eggs
Eggs are a good source of B vitamins, especially pantothenic acid (B5) and Cyanocobalamin (B12).
Legumes
Legumes are a food group that includes beans, lentils, and garbanzo beans. In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol. Citrus Fruits
Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins.
Avocados
Avocados contain almost 20 vitamins and minerals. 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.
), and fish (tuna, salmon, etc.). Are excellent sources of vitamin B3, vitamin B6, and vitamin B12. Fortified Breakfast Cereals
Many types of breakfast cereals are fortified with various B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12.
Eating liver can also provide vitamin A, riboflavin, copper, iron, and cholin.
Using Vegetables As A Vitamin B Source
Vitamin B is known to help store energy and utilize carbohydrates, produce red blood cells, aid in digestion, promote a healthy nervous system and more. These health benefits translate to less heart disease, lower risk of birth defect, clearer brain function, and healthy skin.
B12 is the only compound that is found in animal products and must come from supplements in a vegetarian diet. Certain vegetables for B Vitamins bear higher or lower levels of the individual dietary compounds. Therefore, vegans and vegetarians should rely upon supplements and fortified foods like cereals to ensure adequate Vitamin B.
As a general rule, leafy greens, avocados, and starchy vegetables contain high levels of certain Vitamin B compounds. In order to get enough of each, a targeted approach to eating veggies with Vitamin B can help achieve an overall balance of each compound.