Eat your B vitamins for healthy cells, brain, heart, and more.A comphrensive guide to foods exceptionally high in B Vitamin. B Vitamins:
Boost the Immune System – Vitamin B1 is often called an anti-stress vitamin because it works to protect the immune system.
May Reduce Inflammation – Studies suggest vitamin B6 can reduce inflammation, bringing needed relief to those with conditions like rheumatoid arthritis.
Stimulate the Growth of Red Blood Cells – B vitamins are needed for red blood cell production and growth. A B vitamin deficiency can result in a reduction of red blood cells. These cells are important to bodily function as they carry oxygen to the tissues throughout the body.
Decrease the Harmful Effects of Stress – B vitamins help in the production of norepinephrine, a hormone that helps manage stress . One study reported participants who had received B vitamin supplements showed reduced levels of stress during intensive cognitive activities.
Naturally Increase Energy Levels – We all need B vitamins to break down the food we eat into energy our bodies can use. B vitamins have been compared to the match needed to ignite the fuel gained from food.
Support Healthy Memory and Brain Function – B vitamins enhance the production of acetylcholine which supports good brain function. Studies suggest vitamin B9 and B12 may help prevent memory loss and cognitive decline. Vitamin B6 is known to assist with alertness.
Promote Good Skin and Hair Health – B Vitamins are needed to keep the skin healthy and help prevent hair thinning and loss. Vitamin B3 has been found to treat acne and vitamin B5 has been shown to reduce skin redness and spots. Vitamin B7 is known as “the beauty vitamin” as it assists in the growth of healthy hair, skin and nails.
May Lower Stroke Risk – Studies have linked B vitamins to a lower incidence of stroke. It was reported that in a large group of 50,000 participants, those taking vitamin B supplements lowered their risk of stroke by 7 percent.
May Prevent Migraines – A recent study examined the effects of vitamin B-2 on migraines and the results pointed to the vitamin being well-tolerated and effective at reducing migraine frequency in adults.
Benefit cell health – Vitamin B1 is critical for cell growth, development, and function and vitamin B2 helps fight free radicals, particles in the body that cause damage to cells.
Improve Sleep Patterns – B vitamins play an important role in creating the hormones that help regulate mood and sleep patterns.
Have Healing Properties – Studies have shown when B vitamins are applied to wounds, they heal more effectively. B vitamin ointments have successfully been used to treat canker sores. B vitamins even help the body make and repair DNA!
Regulate Digestion – Vitamin B2 has been shown to help the body use carbohydrates, fats, and protein in the diet. Vitamin B1 is necessary to help break down simple carbohydrates. B5 breaks down fats and carbohydrates for energy. B vitamins also help keep the lining of the gut healthy.
May prevent Depression and Anxiety – Vitamin B deficiencies can result in depression, anxiety, and mood swings. Recent studies indicate those with depression or anxietyhave lower levels of B-12 and B-9 and this deficiency could be playing a role in their mental health. It is suggested that taking B vitamins regularly could help keep depression at bay.
Support Good Eyesight – The National Institute of Health suggests getting enough B2 can help prevent cataracts and vitamin B deficiencies lead to blurred or disturbed vision.
Promote Hormone Production – Vitamin B5 is needed daily to assist biochemical reactions in our cells – producing hormones and assisting in growth.
Encourage Proper Nerve Function – Vitamin B12 is important for the health of the nervous system, including the spinal cord. Vitamin B7, or biotin, is essential for healthy nerve function.
May Reduce the Risk of Heart Disease – Good vitamin B6 levels give cardiovascular health a boost and research indicates it may also reduce the risk of heart disease.
Prevent Birth Defects – It is common practice for pregnant and breastfeeding women to take B-Vitamin supplements. These reduce birth defects, aid in the baby’s brain development, and offer health benefits for the expecting mother – such as reduced nausea.
May Reduce PMS Symptoms – Studies indicate a daily vitamin B-6 supplement may help with the PMS symptoms of moodiness, irritability and anxiety.
May increase testosterone levels – Testosterone levels in men decrease with age. There are indications that B-Vitamins may give testosterone levels a natural boost.
The Daily Value (DV) for the Eight B Vitamins
B1, Thiamin: 1.1 milligrams
B2, Riboflavin: 1.1 milligrams
B3, Niacin: 14 milligrams
B5, Pantothenic Acid: 5 milligrams
B6, Pyridoxine: 1.3 milligrams
B7, Biotin: 30 micrograms
B9, Folic Acid: 400 micrograms
B12, Cobalamin: 2.4 micrograms
Your Best Bet for B Is a Variety of Foods Your body can’t store B vitamins for long, so they need to be replenished regularly through your diet. Luckily, vitamin B foods often contain more than one B vitamin. For instance, several vitamin B6 foods, like salmon, chicken, and brown rice, are also good sources of other B vitamins. If you don’t have a digestive condition or restrictive diet, says Kalsi, you’re likely able to get enough of most B vitamins by eating a variety of foods each week.
The only times when a dietitian or physician might be concerned about certain vitamin B levels would be if you don’t eat animal proteins or if you’re planning to become pregnant. Non-meat-eaters usually need to look for fortified food options, like fortified cereal or tofu, to achieve the DV of B12, or may be encouraged to take a supplement. If you’re planning a pregnancy, you might be advised to take a B9 (folic acid) supplement containing 100 percent DV and also eat foods rich in B9 because the development of the baby’s neural tube (which later becomes the spinal cord, spine, brain, and skull) is dependent on this.
Vitamin B-Rich Foods
To help you include vitamin B foods in your diet, here is a list of the best sources, according to Chow and Kalsi.
Salmon
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, 70 percent of the DV for B6, 42 percent of the DV for B5, 30 percent of the DV for B2, close to 15 percent of the DV for B1, and 2 percent of the DV for B9.
Firm Tofu
While not everyone’s cup of tea, tofu is a great plant-based source of B vitamins, says Chow. A cup of raw, firm tofu has 36 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.
Green Peas
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 B12.
Beef
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 around 75 percent of the DV for B2, 80 percent of the DV for B3, close to 50 percent of the DV for B6 and 25 percent of the DV for B5.
Avocado
If you’re looking for a creamy, savory side packed with B vitamins, look no further than guacamole. One raw avocado has 30 percent of the DV for B6, around 20 percent of the DV for B2, B3, and B9, and around 10 percent of the DV for B1.
Spinach
A rich source of folic acid, one cup of cooked spinach contains 262 micrograms of B9 (66 percent of the DV). Wilting a cup of this dark, green leafy into your curry or pasta sauce also provides 15 percent of the DV for B6, and 10 percent of the DV for B1 and B2.
Eggs
Eggs are rich in vitamin B7, known as biotin. A cooked egg has 25 micrograms of B7 (103 percent of the DV), along with 20 percent of the DV for B12 and B2, and 14 percent of the DV for B5.
Brown Rice
In addition to the extra fiber, brown rice is a healthy carbohydrate that delivers serious B vitamins. A cup of cooked brown rice yields 16 to 33 percent of the DV for B1, B6, B3, and B5. Yet another great reason to start including this grain as a staple in your cooking.
Chicken
If you’re looking for a vitamin B6 food, your best bet is chicken. A cooked 6-ounce serving of chicken breast provides 1 milligrams of B6 (48 percent of the DV), 16 milligrams of B3 (100 percent of the DV), over 50 percent of the DV for B5, approximately 30 percent of the DV for B2, and 15 percent of the DV for B1 and B12.
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