Previously, we took a close look on what exactly are vitamin-B complex. They all work together for the betterment of the entire body Besides, they also help in releasing energy from carbohydrates, proteins and fats. There are several foods available which are highly rich in vitamin-B complex, as it is equivalently distributed in most of the food items. Since, at times a food item consists of a particular vitamin from the B-complex category; it would be difficult understand which food to eat when the body doesn't has much vitamin. To stay healthy and fit, Ms. Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai, shares a list of best food items with Vitamin B. Food sources of B vitamins Vitamin B1 (Thiamine) - found in cereals (rice, wheat, maida, rava, poha, etc.) breads, fortified cereals and pasta, pulses or lentils (dals such as moong dal, masoor dal, chana dal etc), legumes (whole pulses such as whole moong, channa, chowli, rajmah), dark green leafy vegetables such as spinach, fenugreek, lettuce, cabbage, asparagus etc. soy foods, whole grains like wheat germ, fish, egg, milk, meat, pork ham etc
, nuts such as almonds and pecans. Vitamin B2 (Riboflavin) - some of the best sources of riboflavin are chicken, fish, eggs, legumes (like peas and lentils), milk and milk products such as yogurt and cheese, nuts, green leafy vegetables like spinach, broccoli, asparagus, and fortified cereals also supply significant amounts of riboflavin to the diet. Vitamin B3 (Niacin) - it is found in chicken, salmon and in fishes like canned tuna - they are an excellent source of niacin. Vegetarians can get their source of niacin from legumes, pasta and whole wheat. Vitamin B6 (Pyridoxine) - foods like potatoes, beans, red meat, poultry, eggs and fortified cereals contain are very high in vitamin B6. Folate, folic acid, or folacin - To remember which foods are high in folate, remember that the word folate has the same root as the word foliage. Leafy greens such as spinach, fenugreek, turnip greens, asparagus, etc and other fresh fruits and vegetables are all excellent sources of folate.
Liver, dried beans and other legumes, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals. Vitamin B12 (Cobalamin) - Animal foods are the only natural source of vitamin B12. It is found naturally in fish, red meat, poultry, milk, milk products, cheese, and eggs. But, many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef. - liver and egg yolks are the richest dietary sources of biotin, but fortunately this B vitamin is well distributed throughout the food supply, so it is doubtful that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods. - yogurt and avocado are both excellent sources of pantothenic acid, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli.
Read more Personal Health, Diet & Fitness stories on Stay updated on the go with Times of India News App. Click here to download it for your device. Look At These Celebs Who Are Aging HorriblyPressRoomVIPMore from The Times of India North Korea diplomat wanted over Kim killing: MalaysiaCops to get smart ID cards soonPM launches #IAmNewIndia on NaMo app From the WebMore From The Times of IndiaFor more foods high in vitamin B6 use the nutrient ranking tool.*Amount of vitamin B6 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B6 from each individual product. Word not found in the Dictionary and Encyclopedia. Please try the words separately: Some articles that match your query: Vitamin R (Leading Us Along) Vitamin-B12 dependent methionine synthase Numbskull - San Luis Obispo Ca 11/2/05 Numbugga, New South Wales Find out more about this book: Beat Sugar Addiction Now!: The Cutting-Edge Program That Cures Your Type of Sugar Addiction and Puts You on the Road to Feeling Great - and Losing Weight!
The B complex vitamins are actually a group of eight vitamins, which include Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folic acid (B9), Cyanocobalamin (B12), Pantothenic acid and Biotin. These vitamins are essential for: The breakdown of carbohydrates into glucose Provides energy for the body The breakdown of fats and proteins Aids the normal functioning of the nervous system Helps maintain healthy Muscle tone in the stomach and intestinal tract Skin Hair Eyes Mouth Liver The B complex vitamins are found in brewer's yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and many other foods. The B vitamins consist of eight distinct vitamins that help cells function optimally. Many Americans, especially the elderly, don't meet the Recommended Dietary Allowances (RDAs) for three of them: B6, B12, and folic acid. As such, these Bs have garnered the most attention by public health officials and researchers.The B list: Vitamin B1: thiamine Vitamin B2: riboflavin Vitamin B3: niacin or niacinamide Vitamin B5: pantothenic acid Vitamin B6: pyridoxine, pyridoxal, pyridoxamine, or pyridoxine hydrochloride Vitamin B7: biotin Vitamin B9: folate, folic acid Vitamin B12: various cobalamins;
commonly cyanocobalamin in vitamin supplementsVitamins B4, B8, B10, and B11 were originally thought to be vitamins but were later discovered to be nonessential to humans. B vitamins are essential for growth, development and many other bodily functions. They play a major role in the activities of enzymes, which are important for turning food into energy and other needed substances. B vitamins are important for a healthy diet and in the prevention of diseases. B vitamins help the body produce energy and keep the skin, nervous and digestive systems healthy. B-complex vitamins include vitamins B1, B2, B3, B5, B6, B7, B9 and B12. You may also know these vitamins by their other names, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9) and cobalamin (B12). B vitamins are a group of vitamins -- sometimes called the vitamin B complex -- that help your body convert the food you eat into energy. Some of them also play a role in producing red blood cells, maintaining a healthy central nervous system, and keeping your skin in good shape.