In this article we will be discussing a very common question: what are vitamin b rich foods.
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). Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1).
Alternatively, a food that contains 10–19% of the RDI is considered a good source (2).
Why You Need B Vitamins
Grains high in B vitamins include:
Brown rice
Barley
Millet
2. Eggs
Eggs are a good source of B vitamins, especially pantothenic acid (B5) and Cyanocobalamin (B12).
Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2. In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol. Meat, Poultry, Fish
Meat (pork, beef, etc.
Liver
Animal liver is an excellent source of thiamin (vitamin B1) and folate.
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