Vitality is a key factor in maintaining the quality of life. But, the time that it takes to enjoy vitality cannot be ignored either. An important part in enjoying vitality is eating foods rich in vitamins for better health and well-being. Vitamin B is one such nutrient that supports the nervous system, improves memory and it promotes longevity.
Best Food With Vitamin B
B vitamins are water-soluble vitamins that are important for various bodily processes. They are found in many unprocessed foods, and can also be taken as a dietary supplement.
Every day, your body needs to get the right amount of vitamins and nutrients to keep it healthy and working well. Of the 13 vitamins that your body needs, 8 of them are B vitamins. They are:
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate/folic acid (B9)
- Cyanocobalamin (B12)
The many benefits of B vitamins come from their ability to help your body turn energy-yielding nutrients — such as carbohydrates — into fuel. Without them your body would not have enough energy.
Why You Need B Vitamins
The B vitamin group plays a special role in your body. First of all, B vitamins help enzymes (which break down what you eat and drink) with several functions, including:
- Releasing energy from proteins, carbohydrates, and fats
- Breaking down amino acids
- Moving oxygen and energy around your body
B vitamins also help your cells grow and multiply. Some B vitamins also aid the body’s production of hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red color and also helps transport oxygen throughout your body.
Some other health benefits of B vitamins include:
Immune Function
Vitamin B6, or pyridoxine, supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been proven to increase immune responses in people who are critically ill.
Brain Health
Data from studies suggests that the more B vitamins there are in your blood, the better your performance will be with tests involving memory, problem-solving, and word and sentence formation.
Disease Prevention
Vitamin B6 and B12 appear to play roles in reducing heart disease and some types of cancer. However, there is also research to suggest that long-term use of these two B vitamins might increase lung cancer risk in men.
Foods With B Vitamins
Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.
Because your body can’t store all of the B-group vitamins, it’s important that you continuously get them through your diet. Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone 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% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2.
3. Legumes
Legumes are a food group that includes beans, lentils, and garbanzo beans. In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol.
4. Citrus Fruits
Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain:
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Folate or “folic acid” (B9)
5. Avocados
Avocados contain almost 20 vitamins and minerals. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6.
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 thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12.
8. Liver
Animal liver is an excellent source of thiamin (vitamin B1) and folate. Eating liver can also provide vitamin A, riboflavin, copper, iron, and choline.
Healthy Foods Are Exceptionally High in Vitamin B
CREDIT: CAITLIN BENSEL
1Salmon
SLOW-ROASTED CITRUS SALMON RECIPE
Salmon is extremely high in B vitamins. Besides the omega-3 fats, eating a 6-ounce fillet of salmon provides you with over 200 percent of the DV for B12, around 100 percent of the DV for B3 and B6, 65 percent of the DV for B5 and B2, close to 40 percent of the DV for B1, and 12 percent of the DV for B9.
CREDIT: GREG DUPREE
2Firm Tofu
CRISPY TOFU WITH CABBAGE AND CARROTS RECIPE
While not everyone’s cup of tea, tofu is a great plant-based source of B vitamins, says Chow. A cup of cooked, firm tofu has 33 percent of the DV for B1, around 20 percent of the DV for B2 and B9, and close to 15 percent of the DV for B6.
You can also get fortified versions of tofu, which is a great source of B12 for vegetarians. Fortified firm tofu has over 100 percent of the DV for B12, 76 percent of the DV for B2, and 66 percent of the DV for B6.
CREDIT: ANNA WILLIAMS
3Green Peas
SPICED PEAS WITH CILANTRO AND LIME RECIPE
If you had half a cup of peas at lunch, and another half cup at dinner, you’d be getting 35 percent of the DV for B1, 25 percent of the DV for B9, around 20 percent of the DV for B2, B6, and B2.
CREDIT: VICTOR PROTASIO
4Beef
FAST BOLOGNESE RECIPE
Cooked beef is especially high in B12, providing approximately 4 micrograms in a six-ounce serving (around 190 percent of the DV). Besides that, it has over 100 percent of the DV for B2, 60 percent of the DV for B3, and close to 50 percent of the DV for B6 and B5.
RELATED: 8 of the Highest-Protein Foods Every Well-Balanced Diet Should Include
CREDIT: CHRISTOPHER TESTANI
5Avocado
SPANISH BEEF AND RICE BOWLS WITH AVOCADO RECIPE
If you’re looking for a creamy, savory side packed with B vitamins, look no further than guacamole. One raw avocado has more than 50 percent of the DV for B5, 40 percent of the DV for B9, 30 percent of the DV for B6, around 20 percent of the DV for B2 and B3, and around 10 percent of the DV for B1.