Vitamin B Rich Foods To Include In Your Diet – Foods High In Vitamin B
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Vitamin B Rich Foods To Include In Your Diet
Vitamins are necessary for our general well-being and their deficiency can affect our health.
Like any other vitamin, the B-complex vitamin helps the proper functioning of our body.
The B complex vitamins comprise vitamin B1, B2, B3, B5, B6, B7, B9, and B12. From making new cells in our body,
regulating the nervous and digestive system, promoting red blood cells to reduce the risk of birth defects,
foods enriched with B vitamins should be included in your daily diet.
Here we have listed some food sources of B vitamins
Eggs
Eggs are an excellent source of vitamin B12 without meat. They also contain choline, on which our livers depend to function properly.
The research has correlated low choline levels with hepatic dysfunction and possibly an increased risk of cancer formation.
Milk
Provides almost 20% of your daily value in a cup, a morning coffee with milk can help you get closer to vitamin B12 for a whole day!
Choose low-fat or fat-free milk for larger orders to reduce calories from fat without sacrificing protein: a 16-ounce latte contains 13 grams!
Nuts:
Walnuts fall into the category of foods rich in nutrients and also contain vitamin B1.
Macadamia nuts are the best source of vitamin B1 with 100 grams of serving that provides 0.71 mg or 47% of the daily value (DV) of this vitamin.
Other nuts that are good sources of vitamin B1 include pistachios (13% DV), Brazil nuts (12% DV), pecans (9% DV) and cashews (7% DV).
Therefore, it is time to give up processed unhealthy snacks and start eating nuts for a nutritional boost.
Fishes:
Fish and seafood can be one of the healthiest additions to your diet. They are an excellent source of many nutrients, including vitamin B12.
Fish rich in vitamin B12 are salmon, mackerel, sardine, herring and tuna. 100 grams of salmon provides more than 300% of the recommended daily amount of this essential nutrient.
One serving of mackerel provides 16.72 micrograms of vitamin B12. This is equivalent to 279% of the daily value of vitamin B12.
Celery:
Celery is commonly considered a food to prevent gallstones, but little is known about its high vitamin B3 content.
Only one cup of unprocessed celery will give approximately 34mcg of vitamin B, which represents 2% of our daily need for vitamin B.
Broccoli:
This green vegetable contains a very high amount of pantothenic acid. Try eating lightly steamed broccoli,
as they represent a better chance of getting most of the nutrients originally packed in the food.
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