Fruits Have Vitamin B is One of the most essential vitamins for human health is vitamin B. It is an essential part of various bodily functions and deficiency in this vitamin can lead to some serious health complications. Let us take a close look at its nutritional value, the most important fruits rich in Vitamin B, the best fruits to consume and its deficiency symptoms.
Foods High in B Vitamins
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 capacity of B vitamins to assist your body in converting substances that provide energy, such carbs, into fuel accounts for many of their positive effects. Your body wouldn’t have enough energy without them.
Why You Need B Vitamins
The B vitamin family has a unique function in your body. First off, B vitamins support enzymes in a number of ways, including:
- Releasing energy from proteins, carbohydrates, and fats
- Breaking down amino acids
- Moving oxygen and energy around your body
B vitamins also aid in cell division and growth. A number of B vitamins help the body make hemoglobin, which is necessary for red blood cells. The red color of blood is due to hemoglobin, which also aids in distributing oxygen throughout the body.
Additional health advantages 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
According to research, your performance on tests involving memory, problem-solving, and word and phrase construction will be better the more B vitamins there are in your blood.
Disease Prevention
Heart disease and various cancers may be prevented in part by vitamins B6 and B12. The usage of these two B vitamins for an extended period of time, however, may raise the risk of lung cancer in men, according to some research.
Foods With B Vitamins
Despite the fact that many foods naturally contain B vitamins, heat and alcohol can quickly annihilate them. B vitamins are also lost during food processing, especially in foods like white rice, white bread, and white flour.
It’s critical that you consistently consume B-group vitamins because your body cannot store all of them. The following five foods are rich in B vitamins:
1. Whole Grains
You should consume whole grains that have not been processed because doing so depletes the nutrients in grains. B vitamin-rich grains include:
- Brown rice
- Barley
- Millet
2. Eggs
B vitamins are abundant in eggs, particularly pantothenic acid (B5) and cyanocobalamin (B12).
46% of your daily value for vitamin B12 and 39% of your daily value for vitamin B2 are both found in two big eggs.
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
Six out of the eight B vitamins are present in citrus fruits like oranges, clementines, and lemons. They include:
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Folate or “folic acid” (B9)
5. Avocados
Nearly 20 vitamins and minerals are found in avocados. Just one cup of avocados (150 grams) provides 23% of your daily vitamin B6 needs and 30% of your daily folate needs. A few other advantages of avocados for health are:
- Eye protection
- Weight loss
- Mood boost
- Energy
- Heart health
- Bone strength
6. Meat, Poultry, Fish
Foods high in vitamin B3, B6, and B12 include meat (pork, beef, etc.), poultry (chicken, turkey, etc.), and fish (tuna, salmon, etc.). They also include additional vital minerals like zinc, potassium, chrome, iron, and selenium.
7. Fortified Breakfast Cereals
Various B vitamins, such as thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12, are added to many types of breakfast cereals.
8. Liver
Thiamin (vitamin B1) and folate are both abundant in animal liver. A, riboflavin, copper, iron, choline, and vitamin A can all be found in liver.
7 Vitamin B-Rich Foods in Nigeria
Some of the critical vitamins that the body needs in order to function correctly are part of the vitamin B complex. The vitamin B complex is made up of the following eight nutrients: Biotin, Folic Acid, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Pyridoxine, and the Cobalamins (Vitamin B12). These B vitamins can be found in both plant-based and animal-based food sources.
There are many advantages of B vitamins for the body. Among their advantages are
- Moving oxygen around the body
- Breaking down amino acids
- Aiding the growth and multiplication of cells
- Improving proper functions of the nerves
- Improving the function of the brain
There are countless additional advantages as well, including as promoting a fetus’s brain development and minimizing birth abnormalities. The B vitamins are crucial.
The body cannot keep B vitamins for a very long time, which is one of their limitations. This implies that you would need to keep up an intake by consuming foods high in B vitamins. We’ll look at some instances of Nigerian foods that are high in vitamin B in this article.
1. Leafy Green Vegetables
Adding vegetables to your diet is always a good idea. B vitamins are among the several nutrients that are abundant in vegetables. Vegetables are wonderful since there are so many of them and there are numerous methods to cook with them. Spinach, bitter leaf, Efirin (scent leaf), Ugwu (pumpkin leaf), Afang leaves, and other vegetables are examples. These are the types of leaves that are typically used to prepare soups and other foods.
2. Eggs
Even though eggs are little, they are incredibly nutrient-dense, making them akin to a superfood. One or two eggs a day would be plenty to provide your body with the majority of the nutrients it requires, including B vitamins. There could be up to six different forms of B vitamins in eggs. To eat the egg, either boil it or fry it.
3. Legumes
This comprises lentils, beans, peas like green peas and black-eyed beans, and other legumes. Although legumes are mostly known for their high protein content, they are also a good source of iron, magnesium, and B vitamins.
4. Animal Sources
You can obtain B vitamins from a variety of animal sources, including beef (cow meat), pork (pig meat), chicken, and turkey. These types of meat have larger levels of B vitamins than you’ll find in certain other sources, such plants. For certain of these vitamins, 100 grams of beef, for instance, may provide up to a third of your Recommended Daily Intake (RDI). These meat sources are a good provider of additional nutrients besides B vitamins.
5. Fruits
Fruits can also help you get your B vitamins. Bananas, oranges, lemons, and avocados are some fruits that are particularly high in various B vitamins. Other fruits that are abundant in vitamin B in Nigeria include garden eggs, Nigerian pears, soursop, and African star apples.
6. Whole Grains
The presence of B vitamins in whole grains may aid in your decision if you are still considering a justification for doing so. Because they include more minerals, such as B vitamins, whole grains are thought to be healthier than conventional grains. In Nigeria, whole grain foods with B vitamins can be found in foods such brown rice, oats, acha (fonio), and millet.
7. Dairy Foods
Water-soluble B vitamins, including vitamins B2 (riboflavin), B5 (pantothenic acid), and B12, can be found in milk and dairy products, which are also a good source of calories (cobalamin). According to studies, a sizable portion of the riboflavin in people’s diets came from dairy products. Fura da nono, Greek yogurt, parfait, cheese, and butter are typical dairy products in Nigeria that are high in B vitamins.
Lack of Vitamin B Foods Might Be the Reason You’re Feeling Blah
We’ve all experienced those days where you feel exhausted and drowsy, your memory is bad, and you can’t concentrate on your work for more than a minute before daydreaming about something more enjoyable. And even though this is quite natural if you stayed up too late listening to podcasts (they’re addicting, okay? ), occasionally a run of bad weeks might occur for no apparent reason. If that’s the case, you might want to start by looking more closely at your food, focusing in particular on your consumption of B vitamins.
Why? Eight B vitamins play important roles in the body, from the creation of hormones, neurotransmitters, and red blood cells to the transformation of food into energy, so it’s understandable why we experience negative effects when we don’t achieve our recommended daily intake.
Fortunately, if you and your doctor believe this may be the cause of your issues, the solution is very straightforward: The best method to guarantee adequate B vitamin consumption is through a healthy, balanced diet. The whole spectrum of B vitamins “may be gained through a variety of food choices, largely originating from animal sources,” says Rachel Gargiulo, a certified nutrition expert. Therefore, try to eat a range of animal products, such as beef, poultry, eggs, lamb, turkey, tuna, salmon, and sardines, to maximize your consumption of these crucial nutrients.
And what if there is no meat allowed in your kitchen? Even while soy, nuts, seeds, whole grains, leafy greens, avocado, and beans are among the plant-based foods that can be consumed to obtain the majority of the B vitamins, Gargiulo warns that these “aren’t as readily absorbed into the body.” Therefore, it’s also advised that vegans and vegetarians think about incorporating items like cereals, non-dairy milk, and nutritional yeast into their diets.
The condensed version is that. The eight necessary B vitamins are broken down below, along with information on their distinct roles in the body, the foods that contain them most abundantly, the recommended daily intake, and signs of insufficiency. If you want to become an expert in all things B, though, read on for more information. Who knows, changing your grocery list could give you more energy and improve your focus.
Scroll down for a list of B vitamin-rich foods everyone should have in their diets.
B vitamins from A to Z: A beginner’s guide
Okay, first things first: If you’re worried about the likelihood of a B vitamin deficiency, talk to your doctor. She will be able to determine which nutrients you are deficient in (if any) with a short blood test, allowing you to get to the source of the issue as soon and safely as possible.
With that knowledge, you may use this guide to learn more about any B vitamins you need to consume more of. Whole foods are still the best option for many people, but depending on your particular requirements, your doctor may advise taking supplements.
1. Vitamin B1 – Thiamine
Thiamine is in charge of converting carbohydrates into energy and enhancing the health and performance of the brain, muscles, and nervous system.
Foods high in thiamine: Thiamine is found in high concentrations in fortified cereals, enriched whole grain products (like brown rice), black beans, pork, trout, mussels, and tuna. Note that heating foods may reduce their thiamine content.
Daily dosage: According to the RDAs (Recommended Dietary Allowances) from the Institute of Medicine (IOM) of the National Academy of Sciences, adult men should aim for 1.2 mg of thiamine, while adult women need 1.1 mg and pregnant or lactating women need 1.4 mg.
Symptoms of deficiency: People who don’t consume enough thiamine may experience poor appetite, weight loss, confusion, memory loss, muscle weakness, or cardiovascular symptoms.
2. Vitamin B2 – Riboflavin
Riboflavin aids in the formation and production of red blood cells, helps the body use other B vitamins, and transforms food into energy.
Foods high in riboflavin:Eggs, organ meat, lean meats, milk, and green vegetables all naturally contain riboflavin. Additionally, it can be found in enriched whole grain foods and fortified cereals.
Daily dosage: Riboflavin requirements for men are 1.3 mg, while those for women are 1.1 mg, with the recommendation that pregnant women aim for 1.4 mg and lactating mothers try to eat 1.6 mg.
Symptoms of deficiency:Skin ailments, mouth sores, cracked and swollen lips, hair loss, sore throats, liver abnormalities, issues with the nervous and reproductive systems, and, in extreme circumstances, anemia or cataracts can result from inadequate riboflavin intake.
3. Vitamin B3 – Niacin
For a healthy digestive tract to operate, niacin is necessary. Additionally, it helps with the creation of hormones, the health of the skin and nerves, and the transformation of food into energy.
Foods high in niacin: Your best bet for boosting niacin intake is to eat foods such as eggs, fish, lean meats, poultry, peanuts, dairy products, rice, fortified cereals, and enriched bread.
Daily dosage: Men should aim for 16 mg per day of niacin, while women should aim for 14 mg. Women who are nursing need 17 mg, whereas pregnant women need 18 mg. Just be careful not to exceed 35 mg daily, as higher doses might lead to higher blood sugar, liver damage, gastric ulcers, and skin rashes.
Symptoms of deficiency: Confusion and mental impairment, digestive issues, inflamed mucous membranes, and scaly skin sores are just a few symptoms of niacin insufficiency.
4. Vitamin B5 – Pantothenic Acid
The production of red blood cells, cholesterol, and the breakdown of lipids and carbohydrates for energy are all facilitated by pantothenic acid. Additionally, it helps the body utilize other vitamins, such riboflavin.
Food high in pantothenic acid: Beef, chicken, seafood, organ meats, eggs, milk, shiitake mushrooms, avocados, potatoes, broccoli, whole grains (brown rice, oats), peanuts, sunflower seeds, and chickpeas are some of the best food sources of pantothenic acid.
Daily dosage: Pantothenic acid needs are 5 mg for adults, 6 mg for pregnant women, and 7 mg for nursing mothers.
Symptoms of deficiency:Thankfully, pantothenic acid insufficiency is not common. For those who do have it, symptoms may include numb or burning hands and feet, excessive exhaustion, headache, agitation, restlessness, difficulty falling asleep, digestive issues, and lack of appetite.
5. Vitamin B6 – Pyridoxine
Over 100 enzyme processes necessary for metabolism depend on pyridoxine, often known as vitamin B6. Additionally, it’s essential for a baby’s healthy brain development during pregnancy and early childhood, as well as for immune system health and the efficient use and storage of energy.
Food high in vitamin B6:Fruits (apart from citrus), starchy vegetables like potatoes, poultry, fish, organ meats, and fortified cereals all contain vitamin B6.
Daily dosage: An RDA of 1.3 mg of vitamin B6 is advised for those under 50. It should be increased to 1.7 mg for men over 50, and 1.5 mg for women in the same age range. Women should eat 1.9 mg during pregnancy, while breastfeeding mothers require 2 mg. Although going over 100mg a day would be difficult, avoid doing so in the long run as it has been linked to serious nerve damage, itchy skin patches, sensitivity to sunlight, nausea, and heartburn.
Symptoms of deficiency:Although vitamin B6 deficiency is not common, it can manifest as anemia, skin rashes, cracked lips, scaly lips, a swollen tongue, depression, disorientation, and a weakened immune system.
6. Vitamin B7 – Biotin
The body uses biotin to convert food for energy, but it is best recognized for supporting healthy hair, skin, and nails. Biotin supplements are common in the beauty industry.
Foods high in biotin: The best dietary sources of biotin include beef, pork, organ meat, egg yolks, wheat germ, sunflower seeds, sweet potatoes, almonds, whole grains, sardines, spinach, and broccoli.
Daily dosage: The recommended daily dose of biotin for adults is 30 mcg; if you’re nursing, up your consumption to 35 mcg.
Symptoms of deficiency:Even though biotin deficiency is extremely uncommon, it can cause hair loss, brittle nails, skin infections or rashes, pinkeye, high levels of acid in the blood and urine, seizures, and neurological problems.
7. Vitamin B9 – Folate
Every pregnant woman is aware of how important folate is to her diet because it is required for the synthesis of DNA and other genetic material while a person is developing. Additionally, it lowers the possibility of serious nervous system birth abnormalities including spina bifida. (Oh, and the rest of us need it too—among other things, for making red blood cells.)
Foods high in folate: Folate occurs naturally in foods such as asparagus, Brussels sprouts, dark green leafy vegetables, fruits and fruit juices (especially orange juice), nuts, beans, and peas. A form of folate called folic acid is used in dietary supplements and fortified foods, such as cereals, enriched flour products, and rice.
Daily dosage: For adults, 400 mcg of folic acid is recommended, while pregnant women should strive for 600 mcg and nursing mothers for 500 mcg. An maximum limit of 1,000 mcg of folate per day has been set because folic acid supplementation over this level may conceal a vitamin B12 deficiency, which could lead to chronic nerve damage and also raise the risk of several malignancies.
Symptoms of deficiency:Women between the ages of 14 and 30 (particularly before and during pregnancy), non-Hispanic Black women, those with diseases that reduce nutritional absorption (such celiac disease and inflammatory bowel disease), and alcoholics are among the populations who are susceptible to folate deficiency.
Folate insufficiency manifests as mouth and tongue ulcers, diarrhea, gingivitis, stunted growth, and changes in the color of the skin, nails, or hair. Anemia may arise from a folate deficit, and pregnant women who don’t obtain enough folate have a higher risk of preterm labor, low birth weight, and newborns with neural tube defects.
8. Vitamin B12 – Cobalamin
The body need cobalamin, often known as vitamin B12, for a number of VIP processes. To mention a few functions, it synthesizes DNA, metabolizes proteins, and protects the health of the brain system and red blood cells.
Foods high in vitamin B12:No food made from plants naturally contains vitamin B12. Animal goods such beef liver, shellfish, fish, poultry, eggs, and milk are particularly high in it. Some grains and nutritious yeasts have vitamin B12 added to them.
Daily dosage: B12 dosage for adults should be 2.4 mcg daily. Women should raise their dosage to 2.6 mcg during pregnancy, and to 2.8 mcg during lactation.
Symptoms of deficiency: There are several groups that are at increased risk for vitamin B12 deficiency: Older adults, people with pernicious anemia, people who have undergone gastrointestinal surgery or who have digestive disorders, vegetarians, and vegans. Signs of inadequate vitamin B12 intake include weakness, fatigue, tingling in hands and feet, digestive problems, loss of appetite, mouth ulcers, shortness of breath, dizziness, depression, mood swings, decline in cognition and memory, pale skin, and ringing in the ears.
The main conclusion from this study for the majority of us is that the best way to get the most vitamin B for your money is to consume a diet high in fruits, vegetables, meat, dairy, rice, beans, nuts, and seeds. The majority of people can satisfy their vitamin B needs through diet alone, while in some circumstances supplements may be beneficial. You already know what it means: more money to spend on your leggings.