Vitamin B Rich Foods – Types, Benefits & Side Effects

Tired all the time? A lack of Vitamin B may be to blame. Anaemia, which can cause severe exhaustion and weakness, has been attributed to low Vitamin B6 and B12 levels. And these are only two of the eight B vitamins your body needs to turn food into energy and maintain the well-being of your hair, nails, and skin. “They’re all essential for survival,” says Toby Amidor, RD, a nutritionist and best-selling cookbook author.

Both B vitamins (also known as Vitamin B-complex) serve various roles, and deficiencies in some B vitamins are far more common than in others. Vegetarians and pregnant or planning to become pregnant women are also deficient in B6, B12, and folate. Read on to get a list of the best Vitamin B-rich foods.

Vitamin B Rich Foods

You can’t skip B vitamins if you want to keep your body stable, solid, and feeling fine. These crucial nutrients play a variety of key roles in keeping our bodies working smoothly, including aiding digestion and metabolism, converting carbohydrates, fats, and protein into energy, and maintaining a stable nervous system, among other things. You’ve already heard of vitamins B6 and B12, but eight B vitamins are important for human health.

What are Vitamin B-rich foods, and what are their sources

B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism and red blood cell synthesis. Despite their similar names (B1, B2, B3, etc.), these vitamins are chemically distinct compounds that often coexist in the same foods. A Vitamin B complex is a nutritional supplement that contains all eight of these nutrients. Individual B vitamin supplements are identified by the amount or name of the vitamin, such as B1 for thiamine, B2 for riboflavin, and B3 for niacin. Some are better known by their names than by their numbers: niacin, pantothenic acid, biotin, and folate.

Meat, milk, and dairy products have the largest concentrations of B vitamins. Carbohydrates that have been refined, such as sugar and white flour, have lower B vitamin levels than their unprocessed counterparts. As a result, certain countries require that the B vitamins thiamine, riboflavin, niacin, and folic acid be added back to white flour during fermentation. On product packaging, this is referred to as “enriched flour.” B vitamins are particularly abundant in meats such as turkey, fish, and liver.

Legumes (pulses or beans), whole grains, rice, bananas, chilli peppers, tempeh, nutritional yeast, brewer’s yeast, and molasses are all good sources of B vitamins. While beer contains B vitamins due to the yeast used in its production, its bioavailability varies from low to negative because ethanol inhibits the absorption of thiamine (B1), riboflavin (B2), niacin (B3), biotin (B7), and folic acid (B9). Furthermore, both of the aforementioned studies stress that increased intake of beer and other alcoholic drinks results in a net deficiency of such B vitamins, as well as the health risks associated with those deficits.

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After this, get the vitamin B-rich foods list below.

List of Vitamin B

Vitamin	Alternative Name	Brief Function
B1	Thiamine	Breakdown of sugars and amino acids
B2	Riboflavin	DNA repair, ATP (the energy currency of the body) generation
B3	Niacin	ATP generation
B5	Pantothenic acid	Breakdown of sugars and amino acids, synthesis of fatty acids and amino acids
B6	Pyridoxine	Synthesis of amino acids
B7	Biotin	Fatty acid synthesis, breakdown of sugars
B9	Folic acid	DNA synthesis and repair, important for rapid cell division
B12	Hydroxocobalamin	DNA synthesis and repair, fatty acid and amino acid synthesis

Vitamin B₁ – Thiamine

Thiamin helps the body’s cells expand, work, and convert carbohydrates into energy. It’s also essential for nerve, heart, and muscle function. The RDA for adult women is 1.1 mg/day (and 1.4 mg/day if pregnant or lactating), while the RDA for adult men is 1.2 mg/day.

Vitamin B₂ – Riboflavin

Riboflavin aids in the metabolism of other B vitamins, the conversion of food into energy, and the production of red blood cells. Adult women require approximately 1.1 mg/day (1.4 mg/day while pregnant and 1.6 mg/day when lactating), and adult men require approximately 1.3 mg/day.

Vitamin B₃ – Niacin

Niacin aids in the digestion of food, the conversion of food to energy, and the maintenance of a healthy nervous system. For mothers, the RDA is 14 mg (17 mg if breastfeeding and 18 mg if pregnant), and for men, it is 16 mg.

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Vitamin B₅ – Pantothenic Acid

Pantothenic acid, like many other B vitamins, is essential for turning food (particularly fats) into energy. Old men and women need about 5 mg per day, while pregnant teenagers and adults require 6 mg per day and breastfeeding teens and adults need 7 mg per day.

Vitamin B₆ – Pyridoxine

Pyridoxine, also known as B6, assists the body with different facets of metabolism, promotes immune and nervous system activity, aids in infection resistance, and is essential to the proper growth of a baby’s brain during pregnancy and infancy. The minimum daily intake for adult women is 1.3 mg for adults aged 19-50, 1.5 mg for women 51+, 1.7 mg for men 51+, 1.9 mg for pregnant and breastfeeding youth and women, and 2.0 mg for men 51+.

Vitamin B₇ – Biotin

Biotin aids the body’s digestion and is essential for maintaining healthy nails, hair, and skin. The RDI for adults is 30 mcg (including during pregnancy), and for breastfeeding teens and women, it is slightly higher at 35 mcg.

Vitamin B9 – Folic acid

Folate is important for pregnant women to develop DNA and other genetic material because it aids in cell growth and metabolism. Adults can consume 400 mcg a day, breastfeeding women 500 mcg, and pregnant women 600 mcg. “Folate is a particularly valuable nutrient for pregnant women since it is needed for the development of the baby’s neural tube,” says Sarah Rueven, MS, RDN, CDN.

Vitamin B₁₂ – Hydroxocobalamin

Cobalamin, also known as B12, is essential for the proper functioning of your nervous system and the production of healthy red blood cells. It also aids the body in the development of DNA and the breakdown of proteins. B12 is plentiful in animal-based foods but difficult to extract from plant-based foods. As a result, people who do not ingest animal products will need to consume B12-enriched products or take B12 supplements to achieve the daily B12 intake. Adults need approximately 2.4 mcg per day, pregnant women need 2.6 mcg per day, and breastfeeding women need 2.8 mcg per day.

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Here is a list of Vitamin B-rich foods vegetarians

1. Avocado

One entire avocado contains 41 per cent of your daily folate requirements, 26 per cent B6, 28 per cent pantothenic acid, 17 per cent thiamin, and 9 per cent riboflavin, as well as biotin and more than 20 per cent of your daily requirements for vitamins C, E, K, fibre, and potassium. “Avocados are super nutritious, and even half an avocado is a decent source of nutrients,” Amidor notes. “Even though it’s high in calories, the good fat and fibre make it filling.” She enjoys pureeing avocado and using it in traditional dips like guacamole and hummus, mixing it into no-cook cold soups, and substituting it for oil in salad dressings.

2. Yoghurt

Yoghurt, like all dairy products, is a great source of B vitamins. One cup of plain, low-fat yoghurt contains 31% riboflavin, 23% B12, and 14% pantothenic acid, as well as biotin, bone-building calcium, and about 10% vitamin D if supplemented, along with phosphorus, potassium, zinc, and selenium. When you go Greek, you get twice as much protein per serving as well as fewer salt and sugars, which are reduced during the straining process. Amidor makes popsicles with Greek yoghurt, replaces butter in baked goods, and prepares dips, sauces, and dressings with it.

3. Sunflower seeds and butter

Sunflower seeds and sunflower butter, like all seeds and nuts, are a decent vegetarian bet for a variety of B vitamins plus, unlike certain nuts, they’re free of traditional food allergens. “In a limited volume of fruit, sunflower seeds have a large amount of folate, niacin, pantothenic acid, and Vitamin B6,” says Stefanski. Seeds and nuts contain insoluble fibre, which helps keep you regular, as well as biotin, vitamin E, magnesium, copper, and zinc. SunButter diet associate Amidor recommends two tablespoons for meals and one tablespoon for snacks. In pancakes and muffin batter, she substitutes sunflower butter for dairy-based butter.

4. Chickpeas

Chickpeas are one of the better vegan sources of B6, providing 20% of your daily needs as well as 35% folate in half a cup. Fortified breakfast cereals, potatoes, bananas, and bulgur are also vegetarian-friendly forms of B6. Chickpeas are also high in calcium, magnesium, potassium, and protein. They’re best for supporting your microbiota because they contain soluble fibre, which feeds your gut bacteria. They’re still an excellent supplier of iron. The moderate taste complements a wide range of recipes. To make a filling snack, toss chickpeas in salads or roast them with olive oil, salt, garlic salt, and cayenne pepper.

5. Beet greens

Beets are well-known, but you don’t learn much about greens. Beet greens are also rich in nitrate, which has been linked to lower blood pressure in many trials. Since the flavour can be overpowering, most people like them fried and paired with other strong flavours such as bacon. They can be sandy, so soak them in cold water as you prepare the rest of your vegetables before adding them to stir-fry or chilis, tossing them in at the end of cooking. If you want to keep it simple? Spinach is rich in B vitamins as well, and it has a subtle taste that blends almost unnoticeably with omelettes, soups, potatoes, noodles, and smoothies. These are vitamin B-rich foods and vegetables.

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6. Tofu

Tofu is a fortified source of B12 for vegans and vegetarians. A three-ounce serving of the fortified stuff contains 20% of the regular B6, B12, and riboflavin requirements, and it’s a good source of calcium and protein. Marinate and bake tofu for use in salads, burgers, soups, and stir-fries. Not a fan of the feel or flavour? Paneer is the best one (also called cottage cheese).

7. Oranges

Oranges are a good choice if you’re looking for fruit that has a good number of B vitamins. This citrus fruit is high in folate, B6, thiamin, niacin, riboflavin, and pantothenic acid.

Benefits of Vitamin B-rich foods in India

• Releasing energy from proteins, carbohydrates, and fats
• Breaking down amino acids
• Moving oxygen and energy around your body 
• Immune Function
• Brain Health 
• Disease Prevention
• Cell health
• Growth of red blood cells
• Energy levels
• Good eyesight
• Healthy brain function
• Good digestion
• Healthy appetite
• Proper nerve function
• Hormones and cholesterol production
• Cardiovascular health
• Muscle tone

Symptoms of Vitamin B deficiency

• Skin rashes
• Cracks around the mouth
• Scaly skin on the lips
• Swollen tongue
• Fatigue
• Weakness
• Anaemia
• Confusion
• Irritability or depression
• Nausea
• Abdominal cramps
• Diarrhoea
• Constipation
• Numbness or tingling in the feet and hands

Side effects of Vitamin B

• Excessive thirst
• Skin conditions
• Blurry vision
• Abdominal cramps
• Nausea
• Vomiting
• Increased urination
• Diarrhoea
• Skin flushing

Vitamin B, like all nutrients, should be ingested in the prescribed amounts; exceeding or underdosing will result in health complications. Hope you have got the best Vitamin B-rich foods, Vegetarian. You can find all such information about health education on our website. If you have any queries or questions, do let us know in the comments section below. We answer all the questions and provide information only after thorough research from trusted sources. Send this article to friends and family and let them know to include these Vitamin B-rich foods, Vegetarian in Indi,a in their diets.