Vitamin B complex – B1, B2, B3, B5, B6, B7, B9 and B12 – plays a key role in keeping our body strong and healthy. These eight B vitamins help convert our food to energy, fuelling us throughout the day. They also help prevent memory loss, promote healthy hair and skin, aid in cellular production, and fight free radicals. One vitamin B in particular, folate (vitamin B9), is important in fetal development. A deficiency in this vitamin is linked to birth defects such as anencephaly and spina bifida, according to a study from Harvard’s Institute of Medicine.
If you concerned about not getting enough vitamin from the food you eat daily, consider adding these foods in your diet.
Wheat products are a good source of all B vitamins, especially vitamin B12 (cobalamin) and vitamin B7 (biotin). You have many options to choose from – oatmeal, wheat germ, barley, brown rice, muesli and more. You can also get these nutrients from wheat bread and pasta products. Just make sure they are whole grain.
Leafy Greens, Fruits and Vegetables
For more biotin and pantothenic acid (B5), eat more leafy green vegetables and legumes as well as some fruits and nuts. For riboflavin or vitamin B2, munch on spinach, broccoli, mushrooms and almonds. And for pyridoxine or vitamin B6, eat more carrots, lentils, spinach and lentils.
Eggs, Meat and Dairy Products
B vitamins can also be found in your favorite breakfast foods. If you love to eat cheese, butter, eggs, milk and meat in the morning, you are less likely to have vitamin B deficiency. Eggs, meat and poultry, in particular, are good sources of vitamin B7, thiamine (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6 )and vitamin B12. While cheese and butter are rich in B2, B6 and B12 vitamins. Other foods which are rich in these vitamins include fish, crab, lobster, oysters, mussels, almonds, and oranges.
Vitamin B complex is essential for optimum health. It plays an important role in our metabolic function, muscular development, and cellular health. So, for a good supply of B vitamins include the above-mentioned foods in your diet every day.