Vitamin B Rich Foods– Health Benefits, Uses and Important Facts

The B Vitamins are a collection of eight vitamins referred to as B-complex vitamins. Therefore, for maximum intake, you must consume an assortment of Vitamin B rich foods. Because these nutrients can't be stored in the body, you must also assure their regular consumption. The good thing is that you can easily find Vitamin B rich foods from which you can get this essential nutrient. 

What is Vitamin B?

B vitamins are vitamins that are water-soluble and essential for multiple physiological functions. They are present in numerous unprocessed foods and are also available as dietary supplements.

Your body requires the proper quantity of nutrients and vitamins daily to remain healthy and functional. Eight of the thirteen vitamins required by the organism are B vitamins. 

B vitamins have the ability to assist the body in converting energy-producing nutrients, such as carbohydrates, into fuel. Without them, your body would lack sufficient vitality.

Why do you need Vitamin B?

The B vitamin family serves an important role in the body. B vitamins aid enzymes in a variety of ways, including:

Energy is released from carbohydrates, proteins, and lipids.

Destruction of amino acids

In addition to transporting oxygen and energy throughout the body, B vitamins promote cell growth and division. Some of the B vitamins are also helpful in the production of haemoglobin, an essential component of red blood cells. Haemoglobin provides blood its characteristic red colour and aids in oxygen transport throughout the body.

Health benefits of Vitamin B:

Immune Function

Pyridoxine, also known as vitamin B6, stimulates biochemical reactions in the immune system. The supplementation of this B vitamin has been shown to boost immune responses in critically ailing individuals.

Mental Health

Studies indicate that the greater the concentration of B vitamins in the blood, the greater the performance on memory, problem-solving abilities, and word and phrase formation tests.

Prevents diseases 

Vitamins B6 and B12 may play a role in preventing cardiovascular disease and certain types of cancer. However, research suggests that prolonged consumption of both of these B vitamins may increase the risk of lung cancer in males.

Vitamin B Rich Foods

B vitamins can be found in numerous foods, but they are readily damaged by alcohol and heat. Food processing also removes B vitamins from foods, particularly  white bread, white flour, and white rice.

Because your body cannot retain all of the nutrients found in B-group vitamins, it is essential that you consume them regularly. The following five substances are rich in B vitamins:

Whole Grains

Because food processing eliminates nutrients that are found in grains, you should consume only unprocessed whole cereals. These grains are rich in B vitamins:

• Brown Rice
• Millet
• Barley

 Eggs

Eggs are rich in B vitamins, particularly cyanocobalamin (B12) and pantothenic acid (B5). A pair of big eggs provide 46% of the recommended daily allowance of B12 vitamins and 39% of the recommended daily allowance of vitamin B2.

Avocados

Avocados comprise nearly 20 minerals and vitamins. One cup of avocados (150 grammes) provides 30% of your recommended daily folate and 23% of your vitamin B6 needs. Other avocado health benefits include:

• Vision protection
• Weight reduction
• Mood stimulation
• Heart wellness
• Bone fortification

Legumes

The food group legumes contains lentils, beans, and garbanzo beans. In addition to being an abundant source of B vitamins and other nutrients, legumes can reduce cholesterol and blood sugar levels.

Citrus Fruits

A minimum of six of the eight B vitamins are found in citrus fruits, including oranges, clementines, and lemons. They include:

• Thiamin (B1) 
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6) 
• folic acid (B9)

Meat, Birds, and Fish

Meat, poultry, and fish are great sources of different vitamins such as vitamin B3, vitamin B6, as well as vitamin B12. I

Liver

Vitamin B1 along with folate are found in abundance in animal liver. Additionally, consuming liver is good for vitamin A, copper,  riboflavin, and choline.