Vitamin B plays an important role in maintaining a healthy body as the B group of B vitamins support the nervous system, skin, cell metabolism and energy levels.
It also regulates the vital processes in the body and helps in the work of enzymes, in maintaining the health of the skin and hair, and in strengthening the body’s immunity, and the group of B vitamins is also necessary for the development of blood cells and hormones.
B vitamins are a group of water-soluble substances that play a vital role in the metabolism or cell metabolism in the human body, so a deficiency of these vitamins can cause complications and serious diseases.
Vitamin B is available in eight different forms, namely:
- Thiamin (B1).
- Riboflavin (B2).
- Niacin (B3).
- Pantothenic acid (B5).
- Pyridoxine (B6).
- Biotin (B7).
- Folate (B9).
- Cobalamin (B12).
As you know, the vitamins and minerals necessary for our bodies can always be obtained through diets, so come with us and learn about the best foods that contain vitamin B of various kinds to fill the deficiency in the body of the nutrients it needs.
Foods containing vitamin B
Obtaining the necessary nutrients for our bodies comes primarily from the food we eat, as it is necessary that we resort to natural sources to fill the deficiency of vitamins and minerals necessary for us before resorting to nutritional supplements to obtain these vitamins, especially the B vitamins necessary for the body.
Among all the mentioned B group of B vitamins, there is only one (cobalamin B12) that the body can store for a long time and this indicates that you need to obtain other B vitamins through food.
All types of B vitamins are essential for the body because they contribute to converting carbohydrates into glucose for energy production, and various types of B vitamins are essential for eyes, skin, liver, brain function and healthy hair.
The following are the most important natural nutrients rich in vitamin B:
Although fish is unable to form vitamin B2 in their bodies, it is one of the richest sources of this vitamin.
This vitamin is found in sardines, mackerel, and salmon, all of which are rich in vitamins and other nutrients.
Beef is one of the richest sources of group B vitamins, as it provides about 1 gram of this group, especially in beef liver, where there is more than half of the body’s daily need for vitamin B2.
Vitamin B2 is known to be very important as it prevents birth defects in the fetus.
Vitamin B2 produces serotonin, which is needed to regulate mood and sleep.
Vitamin B2 also helps in the formation of red blood cells.
Each 100g of liver meat contains about 30 mcg of vitamin B12. The benefits of liver are not limited to vitamin B but it is also high in minerals and other vitamins to improve brain function as well.
Chicken, which is always available in abundance, is a great source of vitamin B complex, protein and other minerals that are essential for the body.
Cooked chicken breast is a good source of niacin (B2), pantothenic acid (B5), vitamin B3 and vitamin pyridoxine (B6), and dark chicken contains less vitamin B3 and B6.
Eggs and dairy products
Fried eggs or boiled eggs are a rich source of B vitamins.
And egg yolks are an excellent source of vitamin B2, in addition to containing protein, eggs are covered with a good group of B vitamins, especially biotin or B7, as they are found in the yolk and whites together, so you must consume both parts of the egg to get the full effect of these nutrients.
Make sure to cook eggs before eating them (meaning don’t eat them raw) because they contain a protein called Avidin that can prevent your body from absorbing biotin.
Eggs also contain niacin B3, vitamin B6, and biotin, which are responsible for regulating metabolism, boosting immunity and aiding in cell growth.
In addition to this, milk and dairy products are also a rich source of thiamine (B1) and riboflavin (B2), providing energy as well as supporting the nervous system.
The other types of the other B group of B vitamins are also found in eggs, with a low percentage.
Various types of pulses
Kidney beans are a great source of vitamin B group.
Also, many types of grains including red kidney beans, chickpeas, and fava beans are rich in thiamin B1, niacin B3, folate B9, and riboflavin B2.
These vitamins convert food into energy, reduce inflammation, and increase good cholesterol.
Soy milk is a great source of vitamin B6 and a healthy alternative for vegetarians and people who are lactose intolerant.
And since vitamin B is found mainly in animal products, soy milk is very beneficial for vegetarians.
Also, since soy milk is extracted from soybeans, it does not contain lactose fats, cholesterol, or saturated fats.
In addition to containing vitamin B1, it also contains a small amount of other B group of B vitamins as well.
Grains in general such as oats and oatmeal are another source of the B vitamin group. Oatmeal contains parts of the B group of vitamins including B2, which play an important role in the brain’s nerve connections.
In addition to containing various types of vitamin B group, oats also contain fiber, calcium, iron, magnesium, phosphorous, potassium, zinc, vitamins A and K, and it does not contain cholesterol.
Seeds and nuts
Seeds (like lentils, sunflower, and flax) are rich in many B complex vitamins such as niacin B3, thiamin B1, riboflavin B2, pantothenic acid B5, and folate B9.
Eating about 5 grams of seeds per day helps reduce the risk of various cardiovascular disorders.
Sunflower seeds also contain vitamin B5-pantothenic acid in high levels.
Chestnuts, pistachios, walnuts, sunflower seeds, flaxseeds, and hemp are good sources of B vitamins.
Spinach is one of the best sources of the very healthy B vitamins.
It contains several different types of the B group vitamin B and is rich in folic acid B9, and a cup of fresh spinach provides about 2% of your daily requirement of riboflavin B2 or folate B9.
The vitamin B2 found in spinach helps with tissue formation and works well in cell regeneration as well as DNA production.
It is also known that spinach is rich in protein, calcium, iron, magnesium and potassium.
Many green leafy vegetables contain folate or vitamin B9, and adding a handful of green leafy vegetables to your diet can be a great way to provide folate, as spinach and lettuce can be a good option.
Eat half a cup of cooked spinach, which produces a lot of folate, provided that it is cooked in less time rather than long, so that you do not lose some of the nutritional value during the cooking process.
Bananas are another good option to meet your body’s needs for vitamin B, especially vitamin B2, riboflavin.
An adult needs 2.5 milligrams of vitamin B per day, and bananas can fulfill one-third of the body’s need.
The presence of this vitamin in bananas also helps produce neurotransmitters, improves memory and cognition, and helps regulate sleep and mood.
And vitamin B2 reduces the symptoms of premenstrual syndrome in women.
Another type of vitamin B group found in bananas B1 and B3.
Additionally, bananas contain lots of potassium, manganese, vitamin C, fiber and copper.
Eating bananas regularly helps reduce the risk of various types of cancer, helps regulate bowel movements, improve muscle health, and improve sleep and mental capacity.
Edible yeast contains a variety of B vitamins.
Nutritional yeast can be a rich source of B vitamins, especially vitamin B12, or what is known as cobalamin, which is often found in animal products such as meat and cheese.
This vitamin is essential for the proper metabolism of all cells in the body, so deficiency of this vitamin can lead to serious complications, including anemia.
- It should be noted that most people do not need a B-complex vitamin supplement by eating a varied diet consisting of plant and animal sources.
- But in some cases, as in the case of pregnant women or vegetarians, it is recommended to take vitamin B complex through the types of nutritional supplements available in pharmacies to replace the deficiency of the necessary vitamin B group, such as the case of folic acid deficiency.
- You can also include papaya, oranges, cantaloupe, and avocados in your diet, as they are good sources of B vitamins.
- Consult your doctor before taking nutritional supplements to prevent any unexpected complications.