Know Foods rich in vitamin B complex

Vitamin B is water-soluble vitamins that are important for a variety of body processes. They are found in many unprocessed foods and are also available as dietary supplements. Your body needs to get the right amount of vitamins and nutrients every day to stay healthy and function properly. Of the 13 vitamins your body needs, 8 of them are B vitamins. They are:

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Biotin (B7)
• Folic Acid/Folic Acid (B9)
• Cyanocobalamin (B12)

Many of the benefits of B vitamins come from their ability to help your body convert energy-producing nutrients, such as carbohydrates , into fuel. Without them, your body wouldn’t have enough energy.

The B vitamin group plays specific roles in your body. First, B vitamins help enzymes (which break down what you eat and drink) perform a variety of functions, including:

• Releases energy from protein, carbohydrates and fat
• Breakdown of amino acids
• Moves oxygen and energy around your body

B vitamins also help your cells grow and multiply. Some B vitamins also help your body make hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red color and helps carry oxygen throughout the body.

Some other health benefits of B vitamins include:

Immune function

Vitamin B6, or pyridoxine, supports the biochemical responses of the immune system. Taking this B vitamin as a supplement has been shown to increase immune responses in critically ill patients.

Brain Health

Research data shows that the more B vitamins in your blood, the better you will perform on tests involving memory, problem solving, and word and sentence formation.

Disease prevention

Vitamins B6 and B12 appear to play a role in reducing heart disease and certain types of cancer. However, there is also research suggesting that long-term use of these two B vitamins may increase the risk of lung cancer in men.

Foods containing vitamin B

Although B vitamins occur naturally in many foods, they are easily destroyed by alcohol and cooking. Food processing also removes the B vitamin content of foods, especially white flour, white bread, and white rice.

Because your body can’t store all of the B vitamins, it’s important to consistently get them through your diet. Here are five foods rich in B vitamins:

1. Whole grains

Because food processing removes nutrients from grains, you want to eat whole grains that haven’t gone through this process. 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 percent of your daily value of vitamin B12 and 39 percent of your daily value of vitamin B2.

3. Beans

Pulses are a group of foods that include beans, lentils, and chickpeas. In addition to being high in B vitamins, pulses can help lower blood sugar and cholesterol .

4. Citrus Fruits

Citrus fruits — such as oranges, tangerines and lemons — check out at least six of the eight B vitamins. They contain:

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Folic acid or “folate” (B9)

5. Avocado

Avocados contain nearly 20 vitamins and minerals. Just 1 cup of avocados (150 grams) contains 30% of your daily folate and 23% of your daily vitamin B6 needs. Other health benefits of avocados include:

• Protect your eyes
• lose weight
• Mood boost
• vitality
• Heart Health
• Bone strength

6. Meat, poultry, fish

Meat (pork, beef, etc.), poultry (chicken, turkey, etc.), and fish (tuna, salmon, etc.) are excellent sources of vitamin B3, vitamin B6, and vitamin B12 . They also contain other important minerals such as potassium , chromium, iron, selenium , and zinc .

7. Fortified breakfast cereals

Many types of breakfast cereals are fortified with various B vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate , and vitamin B12.

8. Liver

Animal liver is an excellent source of thiamine (vitamin B1) and folic acid. Eating liver can also provide vitamin A, riboflavin, copper, iron and choline.

Fruits rich in B vitamins

There are many fruits rich in vitamin B, such as apples , grapes, bananas , pears, tomatoes, tangerines, oranges and lychees, etc. These are fruits with relatively high content, containing various vitamins such as vitamin B1, vitamin B12 and vitamin B6.

Vitamin B group is an indispensable food for the metabolism of sugars, lipids and proteins in the human body. The content of vitamin B group varies in different fruits.