Vitamin B Rich Food Sources: Fruits & Vegetables Rich in Vitamin B

Vitamin B complex is a group of B vitamins that influence your body and how it functions. Typically, individuals can get these nutrients by including vitamin B food sources in their diet. There are eight vitamins that make up the B complex vitamin group. These are:

Thiamine (B1)- for efficient functioning of all body tissues

Riboflavin (B2)- for building red blood cells and supporting other cellular functions that give you energy.

Niacin (B3)- for synthesising the coenzymes primarily concerned with obtaining energy from food

Pantothenic Acid (B5)- for converting the food you eat into energy

Pyridoxine (B6)- for proper cell function and supporting brain function, the immune system, and the transportation of oxygen around the body.

Biotin (B7)- for eye, skin, and hair health. It also contributes to other bodily functions, including pregnancy.

Folic Acid (B9)- for cell growth and DNA formation

Cobalamin (B12)- for nerve tissue, brain functioning, and red blood cells.

Each of the aforementioned vitamins plays a crucial role in ensuring smooth body functioning. Therefore, by including vitamin B foods and fruits in your diet, you can ensure good health.

As B vitamins are the building blocks of a healthy body, they directly influence your cell metabolism, energy levels, and brain functioning. They can also boost and support:

Cell health

Growth of red blood cells

Eyesight

Energy levels

Digestion

Brain function

Appetite

Efficient nerve function

Cholesterol and hormone production

Muscle tone

Cardiovascular health

In addition to the above-mentioned benefits, B vitamins are also important during pregnancy and for lactating women. They assist in the brain development of the foetus and lower the risk of birth defects.

There is also some evidence suggesting the inclusion of B vitamins in “testosterone-boosting” supplements in men that naturally decrease with age. This can be attributed to the ability of B vitamins in hormone regulation.

Most individuals get their fill of B vitamins even without consciously eating vitamin B foods if they regularly consume a healthy and balanced diet. However, this does not apply in the Indian context, with a whopping 47% of people having vitamin B12 deficiency.

While some parts of it could be owing to certain medications that can cause B vitamin deficiencies, another reason is because of a stringent vegetarian or vegan diet. Therefore, for vegans and vegetarians particularly, it becomes important to consciously include vitamin B fruits and vegetables for a balanced diet.

Certain indications of vitamin B deficiency are:

• Weakness, fatigue, or a general lack of energy

• A feeling of tingling or numbness in hands and feet

• Slowed reflexes and weakened muscles

• Difficulty in maintaining balance and shakiness while walking

More severe symptoms include loss of memory, depression, confusion, and dementia. It is important to visit a doctor to determine the exact cause of your symptoms if you experience any of the aforementioned.

Now that we have a holistic understanding of what vitamin B is, let's take a look at natural sources of vitamin B that can be included in your diet.

B complex vitamins assist with unique bodily functions by helping produce energy and make essential molecules in your cells. Without these nutrients, your body cannot store vitamins for long, so vitamin B food sources are essential for replenishing these regularly.

Fortunately, there are plenty of vitamin B-rich foods in India that can be easily incorporated into the diet. Here are the top vegetables that are good sources of vitamin B:

Green Leafy Veggies:** Amongst the best vitamin B foods are leafy green vegetables. They primarily comprise vitamin B9. Raw spinach, turnip greens, and romaine lettuce are all good sources of vitamin B. Spinach is one of the natural sources of folic acid in addition to containing vitamin B6.

Mushrooms: If you are looking for vitamin B-rich foods in India as a vegetarian, then mushrooms are a great option. They are rich sources of riboflavin, pantothenic acid, and niacin, which is the perfect recipe for a happy heart. You can also consider asparagus if you are looking for natural sources of folic acid.

Potatoes: A greatly loved vegetable, potatoes comprise vitamin B1, B3, and B6 while also being rich in magnesium, potassium, and phosphorus.

Brussels sprouts: If you are looking to give a healthy boost to your immune system, then a single serving of brussels sprouts.

Green Peas: In addition to boasting a low glycaemic index, which makes them diabetic-friendly, green peas are also rich in vitamin B1.

Chickpeas: Chickpeas are important for vitamin B, with only about 164 grams of chickpeas containing as much as 71% daily value of folate and 13% of the daily value for vitamin B6.

Carrots: Carrots are another great source of vitamin B. In addition to boasting of the B vitamin source, they also promote healthy vision, improve your immunity, and aid with weight loss, amongst several other benefits.

Legumes and Lentils: More than 10% of the daily value of vitamins B1, B5, and B6 and more than 10% of the daily value of B2 and B3 vitamins are stuffed in lentils. Other legumes, such as black beans, edamame, and green beans, are also good sources of vitamin B9.

For foods to be considered rich sources of vitamin B, they must contain at least 20% of the Reference Daily Intake (RDI) for each serving. On the other hand, good sources are considered those that contain anywhere between 10% to 19% of the RDI. Here are fruits rich in vitamin B:

Citrus Fruits: Generally, citrus fruits are recognised for their vitamin C content, but fruits such as oranges are also good sources of folate with an RDI of 15% in 240 ml of orange juice.

In addition to oranges, lemons are also a good source of vitamin B6, whereas clementines comprise 5% of the daily value of folate.

Bananas: In addition to being renowned for fibre and potassium, the humble banana is also rich in vitamin B, with high amounts of vitamin B6 and B12.

Avocados: Avocados are amongst the most surprising fruits rich in vitamin B with a mere 150 grams of avocado serving 23% of RDI and 30% of the daily value of vitamin B6.

Strawberries: Antioxidants are not all the reason why strawberries are a great snack. To add an embellishment to their delicious taste, they are also rich in folate and assist with average tissue development and growth.

Watermelons: They remind you of a warm summer breeze and immediately make you feel refreshed. But in addition to being juicy, they also contain vitamin B6.

Grapes: Grapes also comprise vitamin B12 in addition to being packed with fibre, protein, fibre, and also potassium. They are a great fruit bursting with numerous important nutrients.

Raspberries: High in antioxidants, raspberries assist with protecting cells from damage by free radicals. They are an excellent source of vitamin C, iron, vitamin B6, and magnesium.

Peaches: Peaches are a good source of potassium that your body needs to regulate blood pressure and heart rate. They provide 6% of your daily vitamin A needs and 15% of your daily vitamin C needs. Moreover, a medium-sized peach (about 150 grams) comprises about 5% of the RDI of vitamin B6.

In addition to the above-mentioned vitamin B fruits and vegetables, individuals can also seek these essential nutrients in seeds such as chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds.

While it is important to include vitamin B foods and fruits in your diet for a balanced and healthy meal, It may not be enough to protect you against sudden health issues and diseases. Therefore, it becomes equally important to safeguard your health with a comprehensive health insurance plan.

Moreover, aged persons often have various nutritional deficiencies and are, therefore, more susceptible to illnesses. To ensure their healthcare needs are adequately addressed, one can invest in senior citizen health insurance.

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