Vitamin B-Packed Foods: Benefits, Sources and Easy Recipes

From supporting energy metabolism B12 to mood-enhancing B6, discover how vitamin B foods can elevate your health. Transform your plate into a vibrant source of vitality, supporting everything from metabolism to mental clarity.

Vitamins are the nutritional building blocks for healthy living; even a single vitamin deficiency can throw your body off-balance. In this article, we’ll focus on a particular group of vitamins– the B vitamins. Also called the B vitamin complex, they comprise 8 vitamins, namely B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin). From releasing energy from carbs and fats to strengthening our skin and hair, these vitamins play a pivotal role in maintaining overall health. Embracing a vitamin B-rich diet is crucial to meet the daily intake of this nutrient. Read on to explore some vitamin B-rich foods that can nourish and energise your body.

Foods High in One or More B Vitamins

B vitamins are water-soluble, which means they are easily lost through urine. You have to rely on vitamin B foods to replenish your body and maintain daily dietary requirements. These include:

• Legumes and Beans: Niacin (B3) and Vitamin B9 are found abundantly in legumes. For example, chickpeas contain 233 mcg/ 100g of vitamin B9. This nutrient is needed by the body to produce energy. Niacin helps boost the health of your skin, nervous system, and digestive system.

Recipes: Rajma Pulao, Chole Tikki

• Dairy Products: Milk and dairy products like yoghurt are easily available vitamin B sources, notably B9 (folate) and B12 (cobalamin), both characterised by notably high bioavailability. Cobalamin is essential for producing red blood cells and DNA synthesis.

Recipes: Cardamom Milk, Fruit Yoghurt

• Non-Veg Foods: Animal products like fish, eggs, and chicken are the highest sources of vitamin B, like biotin, vitamin B12, and B9. Biotin supports healthy hair, skin and nails.
  Incorporating these foods into your diet promotes a well-rounded intake of B vitamins, supporting various aspects of your overall health and well-being.

Recipes: Chicken Curry , Fish Lo Mai Gai, Egg Bhurji

• Vegetables and Fruits: Folate and vitamin B3 are also found in vegetables like amaranth, and capsicum, adding to the spectrum of essential B vitamins available from plant sources.

Recipes: Amaranth Paneer Paratha, Tomato Capsicum Salad, Mango Banana Smoothie

• Nuts, Seeds: Research indicates that nuts like walnuts and almonds and seeds like sunflower and gingelly seeds are good sources of vitamin B, especially vitamins B1, B3, B5, B7 and B9, making them a valuable contributor to recommended daily vitamin intake. They’re easy to incorporate into your food- you can add them to your salads and curries or just enjoy them whole as a crunchy snack.

Recipes: Groundnut Curry, Sunflower Seed Butter

The following shows the amount of Vitamin B1 (mcg) present in 100g:

The following shows the amount of Vitamin B2 (mg) present in 100g:

Listed below is the amount of vitamins B3, B5 and B9 present per 100g of edible portion:

Seafood contains the highest levels of vitamin B6. The following list shows the amount of B6 (mg) present in these foods per 100g:

The following shows the amount of B7 (mcg) present in 100g:

The following table provides the amount of vitamin B12 (mcg) per 100g:

How Can You Get Enough Vitamin B?

Achieving an ample intake of B vitamins involves including a diverse range of Vitamin B-rich foods in your meals, ensuring that you cover the spectrum from thiamine to B12.

The table below provides the daily recommended dietary allowance of each vitamin B type, for adults who engage in a moderate amount of work:

Before you consume these vitamin B-rich foods, consultation with a healthcare practitioner can help tailor your dietary choices to meet your specific needs. They may also recommend supplementation for those who are deficient in this vitamin.

Conclusion

For enhancing your overall well-being and supporting critical bodily function, including a spectrum of vitamin B food sources is crucial. Whether you're savouring a fish curry or indulging in a nutty treat, each bite contributes to a healthier you. Embrace the power of vitamin B foods and transform your plate into a palette of nourishment.