10 Best Healthy Foods High In Vitamin B

10 Best Healthy Foods High In Vitamin B

If your body do not have enough vitamin B, you will feel tired. Long vitamin B6 and B12 levels have been linked to anemia- which can leave you extremely exhausted and fatigued. And those are just two of the eight B vitamins that your body uses to convert food into energy and boost the health of your hair, nails and skin. 


The eight  B vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B120.

Each of these vitamins has unique functions. They generally help your body produce energy and make important molecules in your cells.

Many foods provide vitamin B, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10% to 19% of the RDI is considered a good source.

Here are few foods that are high in vitamin B

1.Salmon:

Salmon, the all-round nutritious fish, high in several B vitamins. Eating 3.5 oz. Serving of salmon , per week to ensure adequate intake of omega-3 fatty acids, which play a vital role in brain functions and may help to reduce the risk of chronic disease, like heart disease. This fish serves as a good source of protein without high saturated fat content. Salmon also provides essential minerals and vitamins, including vitamin B12.

Additionally, salmon is a low-calorie fish which is high beneficial protein and selenium.

2.Leafy Greens:

Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate (5, 6, 7, 8, 9).

Raw spinach, cooked spinach, cooked collard greens, cooked turnip greens and raw romaine lettuce have 41%, 31%, 20%, 25% and 29% of the RDI accordingly.

Notably, some folate is destroyed by heat during cooking and some can transfer to the cooking water as well. To minimize folate loss during cooking, steam the greens until partway between tender and crisp.

3.Eggs:

An egg contains 33% of the RDI for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin. Eggs also contain other vitamin Bs.

Eggs contain 0.89 micrograms of vitamin B12 per 100 grams, or 15% of the daily value of 6 micrograms. Each large egg contains 0.44 micrograms of vitamin B12, or 7% of the daily value. This makes eggs the most concentrated source of vitamin B12 by weight when compared to milk and chicken.

However, they are high in dietary cholesterol, so have them in moderation.

4.Milk:

2% milk contains 0.53 micrograms of vitamin B12 per 100 grams, or 9% of the daily value, and 1.29 micrograms per cup, or 22% of the daily value. Milk contains more vitamin B12 in the recommended serving size than either eggs or chicken. It contains vitamin A and vitamin D as well.

Studies say that milk and other dairy products are generally people’s top source of riboflavin. By consuming milk, you will have thiamine, riboflavin, pantothenic acid and cobalamin.

5.Red Meat:

Red meat has a huge role in providing vitamin B.

It contains a number of B vitamins such as thiamine, riboflabin, pantothenic acid, folate, niacin, vitamin B6 and B12. Red meat can be termed a rich source of vitamin B12 and also makes an important contribution to B12 intake.

6.Chicken:

Chicken in the most notable for their niacin and pyridoxine content. Chicken meat with the skin contains 0.31 micrograms of vitamin B12 per 100 grams, or 5% of the daily value, and 0.21 micrograms per 4 ounce serving, or 4% of the daily value. Chicken provides other nutrients as well as vitamin B12, including protein, phosphorus, niacin and vitamin B6, so it is still a nutritious option, and consuming it will help you meet your recommended intake for the day.

7.Shellfish:

Shellfish are good source of vitamin B12. 75 grams of cooked clams have a whooping 74 micrograms of vitamin B12. Other good options would include mussels, mackerel, and oysters. They also supply smaller amounts of thiamine, niacin and folate. Shellfish are also high in protein and several minerals, including iron, zinc, selenium and manganese. They are a good source of omega-3 fats as well.

8.Yogurt:

Milk products, especially yogurt, have the highest absorption of vitamin B 12, between 51% ND 79%. A 6 ounce container of low-fat plain yogurt provides 16% of the daily value for vitamin B12 on a 2,000 calorie diet. A 7 ounce container of low-fat Greek yogurt provides roughly the same amount. You will also get smaller amounts of B-family vitamins that work with B12, like B6 and folate.

9.Legumes:

They are most important for their high folate content. They also provide smaller amounts of of other B vitamins, including thiamine, riboflabin, niacin, pantothenic acid and B6. They also provide iron, zinc, calcium and magnesium.
They key ingredient in legumes is fplate which is important for reducing the risk of certain birth defects.

10.Fortified Cereal:

Breakfast cereals often contain added vitamins, including B vitamins. 
Malt-O-Meal High Fiber Bran Flakes contains 8.2 micrograms of vitamin B12. Kellogg’s Corn Flakes contains 2.7 micrograms of vitamin B12. General Mills Total Corn Flakes contains 6 micrograms of vitamin B12, Kellogg’s All-Bran With Extra Fiber contains 24 micrograms of vitamin B12 and others.

Bottom line:


Vitamin B takes part in over 100 enzyme reactions, which are mostly related to protein metabolism. It also plays an important role in other metabolic processes involving amino acids, carbohydrates, and lipids.

Furthermore, vitamin B6 is involved in the production of hemoglobin, a protein which transports oxygen to our cells. If hemoglobin levels are low, our cells don’t get enough oxygen, and we are at risk of developing anemia. Vitamin B6 can be used for preventing and treating this blood disorder.

Another major function of this vitamin is to promote the production of neurotransmitters in the brain. Therefore, it is vital for healthy brain development. In addition to carrying signals from one neuron (nerve cell) to another, neurotransmitters contribute to the production of hormones influencing our mood and sleep cycle.
10 Best Healthy Foods High In Vitamin B 10 Best Healthy Foods High In Vitamin B Reviewed by fitness thrive on June 11, 2019 Rating: 5

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