B vitamins are essential for human body in a number of ways. It helps in the development and maintenance of a strong and healthy nervous system and also helps in combating stress and providing energy to the body. B vitamins also play a great role in maintaining great skin, nails and hair. Most people who have deficiency of vitamin B develop depression, anaemia, weakness, high blood pressure, insomnia and other serious illnesses of the body. Therefore, it is essential to get adequate amounts of vitamin B through your diet. Foods that contain vitamin B are liver, bananas, potatoes, whole grain, salmon, raw milk, chicken, eggs, brewer’s yeast, etc.
Liver
Organ meats are a great source of vitamin B and hence very beneficial for those who are deficient in these vitamins. Organ meat is enough for covering the daily needs for these vitamins adequately. 100 grams of beef liver for instance meets almost eighty percent of the total requirements of vitamin B3, 200% vitamin B2 and 1000% of vitamin B12 every day. Other B vitamins too are present in great quantities in organ meat. However, liver is not recommended for pregnant women as it contains high amounts of vitamin A which can tamper with the foetal development.
Whole grains
Whole grains too are rich sources of B vitamins. Consuming a cup of unrefined flour will give you around forty percentage of vitamin B1 and also vitamin B 3, twenty percentage of vitamin B 6 and vitamin B2 and ten percentage of vitamin B 9 and vitamin B 5. Whole grains improve heart health and are also good for overall health of the body. Containing thiamine, niacin, riboflavin, folates, pantothenic acid and vitamin B 6, they are also low in fat and high in fiber, which helps in increased digestive function and keeping the body healthy and free from diseases. Whole grains are much healthier as they retain the germ, endosperm and the bran because they are not refined. A slice of whole grain bread can be added to your diet every day to get adequate amounts of B vitamins and fiber necessary for the body.
Potatoes
Another rich source of B vitamins, a big sized potato when baked is enough to provide you with 20 percent of vitamin B 3, vitamin B 9, vitamin B 6, etc., and ten percent of vitamin B 5 and vitamin B1. Intake of a medium sized potato every day will help you produce adequate red blood cells and also amino acids required by the body. They are free from fat and cholesterol and can be consumed by almost everyone without worrying about health problems. About 175 grams of potatoes when boiled along with their skin can provide 18 percent of vitamin B 1 or thiamine which is essential for the release of energy from carbohydrates and also for the normal functioning of the heart as well as the nervous system.
Bananas
A wonderful and nutritious fruit, a banana can be included in your daily diet to provide a host of nutritious vitamins and minerals required for the body. A single banana consumed a day will provide around 25% of the daily requirement of vitamin B 6. It also contains other B vitamins that are necessary for the body every day. Touted as the perfect energy fruit, bananas also contain natural sugars in moderation and hence good for people who are diabetic as well. However, consuming bananas can lead to weight gain and hence if you are looking at losing your weight due to health as well as beauty reasons, they may not be the ideal choice for getting the B vitamins required for the body.
Salmon
One of the most nutritious fish that can be consumed, salmon has the highest concentration of B vitamins than other minerals and vitamins necessary for the body. Half a filet of salmon provides 9 mg if vitamin B 12 that is necessary for the body. Salmon can be taken boiled or steamed in order to retain its nutritious value. Salmon is also rich in omega 3 fatty acids and proteins and hence good for your heart and brain as well. Wild salmon is the best source of vitamin B 12. As it is not always possible to get the wild variety of salmon, people often depend on farm raised salmon for getting the necessary B vitamins. However, due to the presence of contaminants, the intake of farm raised salmon must be limited to once or twice a month.
Raw milk
Milk that is not pasteurized retains all the essential minerals and vitamins that are present in it. It is due to this reason that raw milk is rich in vitamin B and a good dietary source for getting adequate amounts of vitamin B in the body. However, it is important to find a reliable organic dairy farm from where you can get raw milk that is pure and unrefined. A glass or two of raw milk a day is all you need to keep your B vitamin needs under check and prevent neurological problems in the long run. Raw milk must be avoided by people who are lactose intolerant and those with heart problems and kidney stones.
Eggs
Though an excellent source of vitamin B, especially vitamin B 12, eggs are not favored by many due to its high cholesterol content which may be dangerous for heart patients. However, recent research suggests that eggs are actually beneficial for heart health and the dietary cholesterol is not all that harmful for the heart as believed. Egg yolk contains the highest source of vitamin B 12 and hence the best part of the egg that can be included in your diet. Consuming an egg a day will also keep your hunger pangs under control as it is very filling and regulates your fat intake accordingly.
Chicken
This lean source of protein is also low in fat and hence safe for consumption every day, though not in high amounts. Chicken meat is a good source of B vitamins and hence can be included in your diet two to three times a week. This will ensure that you get the right quantity of B vitamin necessary for the proper functioning of the body. Chicken meat may however be bad in that it may have antibiotic content which is used during the processing stage. Therefore, an organic source of chicken is recommended for regular intake in order to prevent problems like antibiotic resistance from developing.
Brewer’s yeast
Yet another great source for getting the necessary B vitamins for the body, Brewer’s yeast is a wonderful addition to your dinner dishes and protein shakes. It not only contains adequate B vitamins, but also proteins and other essential nutrients that make it a wholesome food. Brewer’s yeast contains vitamin B 1, B2, B3, B5, B6, B9, B7,etc. These are the vitamins that are required for breaking down the proteins, carbohydrates and fats in your body and help the body to gain energy that is necessary for its optimum function. It is also necessary for nervous system health and for maintaining the muscle strength of the digestive system.