Unlike other vitamins, Vitamin B has various types in it. Each type of Vitamin B has its own benefits and deficiency of any vitamin may cause some serious issues. In this article, we will provide you with the best foods that have a high content of Vitamin B in them that you can include in your diet. Add these foods and make your diet more healthy. You can avoid Vitamin B deficiency with these foods.
Table of Contents
Types of Vitamin B
There are different types of Vitamin B:
Thiamin - vitamin B1
Riboflavin -Vitamin B2
Niacin - Vitamin B3
Biotin - Vitamin B7
Foods That Are Rich in Vitamin B
It is important to include all types of Vitamin B in the diet. The Vitamin B foods list provided below has all the foods that have more than one type of Vitamin B in them.
Everyone knows that meat is a good source of Vitamin B. If you are suffering from Vitamin B12 deficiency, then including meat in your regular diet will help you.
The liver of an animal consists of a good amount of Vitamin B1, Vitamin B12. including it in the regular diet will provide you with Vitamin B and iron too. The liver is one of the healthiest food items which is rich in proteins and vitamins. It is a Vitamin B12 rich food.
Beef and Pork
Both ground beef and pork have a good amount of Vitamin B6 and Vitamin B7. They are one of the good sources of Vitamin B. If you are a non-vegetarian then beef and pork should be added to your diet for sure. They provide you with all the Vitamin B complex benefits.
Including poultry like turkey and chicken into the regular diet will help in coming up from the Vitamin B12 deficiency. Consumption of either of them will provide you with the required amount of Vitamin B12 for the day.
Dairy and Eggs
Dairy and eggs are a part of daily diet. They contain a lot of proteins and vitamins. Here are some of the reasons why these milk, cheese, eggs must be consumed on daily basis.
Milk is rich in Vitamin B1, Vitamin B2 and Vitamin B6. It has huge health benefits. So drinking one glass of milk twice a day or at least once a day will provide you with three different types of Vitamin B.
Cheese is very healthy and has a high content of Biotin. Adding cheese to the regular diet is very beneficial and healthy. It is a rich source of vitamins and eating a small portion of cheese will provide the body with the required Biotin for the day.
Eggs are rich in Vitamin B1, B2, B3, Pantothenic acid, Vitamin B6 and Vitamin B12. This means consuming eggs on a daily basis will provide you with six different types of Vitamin B. Apart from these, eggs are rich in protein too so including eggs in your daily diet will have huge benefits. It is one of the Vitamin B6 rich foods.
In most of the houses, wholegrain cereals are a part of their daily food. These wholegrain cereals are very rich in Vitamin B.
In India, there are a section of people who consume brown rice instead of white rice. This is for good because this brown rice contains Vitamin B2, pantothenic acid, Vitamin B6 and Vitamin B12. if you are suffering from Vitamin B deficiency symptoms then it is advisable for you to switch to brown rice immediately.
Almost everyone knows that oats are one of the low-fat foods but most of the people are not unaware of they are one of the rich sources of Vitamin B. Oatmeal are rich in Vitamin B6, pantothenic acid. It is very healthy to add these foods to the daily diet. They help in catering the Vitamin B functions.
Wheat Germ is one of the Vitamin B6 rich foods. It is very healthy and has the ability to fight with the free radicals present in the body. This wheat germ can be consumed along with the Yoghurt.
Seafood is rich sources of various types of nutrients including vitamins and minerals. These are the types of seafood that are rich in Vitamin B.
Fishes are low in fat but are high in protein and some other vitamins. It is highly recommended to have fish for two or three times per week to avoid the Vitamin B12 deficiency.
Clams are one of the healthiest shellfishes. They are the rich sources of Biotin and are very good for the health. Adding clams for the regular diet will help you in various ways.
Sardine are small fishes that are sealed in a can full of oil. Sardine is one of the Vitamin B12 rich foods. Consuming one cup of Sardine will provide you with so many benefits. This fish has the ability to increase the taste of any dish and also because of its high protein characteristic it makes any diet healthy.
Salmon is one of the most eaten fish in the USA and is very popular across the world too. It is rich in Omega-3 fatty acids and has so many benefits. Consuming salmon on regular basis will help in avoiding Vitamin B deficiency symptoms.
Vegetables and Green Leafy Vegetables
If you are a vegan, then this Vitamin B foods list is for you. The vegetables included in this list are rich in Vitamin B and can help in fighting Vitamin B deficiency.
Tomatoes are one of the most used vegetables in the kitchen and they are used every day. It is important to consume tomatoes every day as they are Vitamin B6 rich foods. They are very beneficial for the human body.
Consuming these potatoes thrice or four times a week will reduce the Vitamin B deficiency and provides the body with the required Vitamin B. they are one of the tasty as well as healthy vegetables.
Everyone knows that carrots are high in Vitamin A but apart from Vitamin A, these carrots are high in Vitamin B too. They are the rich sources and consuming them on daily basis will provide the body with Vitamin B complex.
Broccoli is one of the Vitamin B complex foods. It is the rich source of Vitamin B and it is important to add this Broccoli for the diet to enjoy its amazing benefits.
It is a well-known fact that Spinach is rich in iron but most of the people do not know that it is one of the best food containing Vitamin B complex. If you ever feel or suffer from Vitamin B deficiency symptoms, you should consume this Spinach.
Everyone knows that Legumes are very good for health. These legumes are rich in Vitamin B and provide the body with the required Vitamin B upon regular consumption.
Lentils are low-fat legumes which are rich sources of Vitamin B. These lentils can be consumed on daily basis in order to avoid the Vitamin B deficiency. Apart from being rich in Vitamin B, they are also rich sources of proteins.
Beans are rich in both vitamins and proteins. They are rich in vitamin B1, Vitamin B6 and B12. Adding these beans to the regular diet will make it healthy and tasty at the same time. They are one of the rich sources of Vitamin B12.
Fruits are always healthy and tasty at the same time. Most of the people add fruits to their daily diet but it is important to know which fruits are rich sources of Vitamin B.
Citrus fruits include tangerines, lemons, grapefruits, limes and pomelos. Just pop some of them into your evening fruit salad and you will be provided with enough Vitamin B. These fruits are rich in Vitamin B complex.
Here comes another Vitamin B6 fruit which is very good for health. Eating banana thrice or four times a week is very good for health and has huge benefits.
Avocados are protein and vitamin-rich food which are the best for health. Consuming these avocados on daily basis will provide your body with Vitamin B complex.
Seeds and Nuts
It is very important to include the seeds and nuts in your daily diet as they are high in nutrients. Here are some of the seeds and nuts that must be consumed on daily basis.
The sunflower seeds are one of the Vitamin B complex foods. You should’ve started thinking how to consume these sunflower seeds. You can sprinkle them on the toast or make a soup or even add them in the rice recipes. They make any kind of dish tastier.
Almonds are one of the tasty nuts present in the market. They are rich in proteins and Vitamin B. Consuming two or three almonds daily is very healthy. You can soak the almonds in water for a whole night and eat it in the early morning. It will also affect your memory power.
Vitamin B is very essential for health. All the foods that have been listed above are rich in more than one of the types of Vitamin B so consuming them on daily basis will solve any Vitamin B deficiency problems.