People now place more emphasis on vitamin and mineral intake as part of a diet that includes common foods as the world becomes more health-conscious. The eight B vitamins are renowned for releasing energy from carbs and moving substances that provide energy throughout the body. Therefore, eating foods high in vitamin B can improve most people's health conditions.
Are you seeking for strategies to improve and nutrient-dense your diet? You'll get a thorough explanation of the ideal food sources with high vitamin content from this article!
Top Vegetables Rich in Vitamin B
Leafy green vegetables: mostly contain vitamin B9. Raw spinach, for instance, can be one of the essential vitamin B vegetables. In 85 grams of spinach, individuals can gain 41% of RDI. When cooked, on the other hand, the same quantity comes with 31% of RDI. Mentions can also be made of turnip greens and romaine lettuce. Rich in vitamin B9 (Folate), they come with 25% and 29% RDI per 85 grams. On the other hand, broccoli is again rich in vitamin B9 (Folate). 14% of RDI comes with 91 grams of raw broccoli.
Green peas: These are rich in vitamin B1 (Thiamin), and their low glycaemic index (GI) rank makes them diabetic-friendly.
Potatoes: These are rich foods that contain vitamin B. It is a source of vitamin B1, B3 and B6, and is enriched with phosphorus, potassium and magnesium. About 173 grams of baked potato contains 27% RDI. On the other hand, 27% of vitamin B6 Daily Value (DV) is seen in sweet potatoes.
Brussels sprouts: Another mention can be made of Brussels sprouts as it is a rich source of folate.
Chickpeas: Apart from that, chickpeas can be considered important vitamin B rich foods. About 164 grams of chickpeas come with 71% DV of Folate. Moreover, it also comes with 13% DV of vitamin B6.
Carrots: In addition, carrots can be a rich source of vitamin B6. Beetroots come with 4% DV of vitamin B6.
Corn: It is again rich in vitamin B12.
Mushrooms: Additionally, mushrooms are rich in riboflavin, niacin, and pantothenic acid. The combination is helpful for heart protection. Another rich vegetable can be asparagus, which is rich in folate.
Legumes: One can consider different legumes in this context. For instance, about 85 grams of black beans come with 32% RDI.
Green soybeans: On the other hand, Green soybeans come with 60% RDI every 85 grams.
Kidney beans: In addition, the same quantity of kidney beans is rich in vitamin B, containing about 29% of RDI.
Lentils: These can also be rich sources of vitamin B, as they have 45% of RDI.
Pinto beans and roasted soy nuts: On the other hand, Pinto beans and roasted soy nuts benefit individuals with 37% and 44% of RDI respectively for vitamin B.
Top Fruits Rich in Vitamin B
Citrus fruits: People regard Citrus fruits such as oranges highly because of their rich vitamin sources. About 240ml of orange juice contains 15% RDI of Folate. On the other hand, 74 grams of clementine come with 5% DV for Folate and Thiamine each. Moreover, lemons can be a good source of vitamin B6. However, lemons are acidic, and their overconsumption can be a health hazard.
Avocados: These are also rich sources of vitamin B foods. About 150 grams of avocado serves 30% of DV and 23% RDI of vitamin B6.
Bananas: These are known for being fruits rich in vitamin B. They contain high amounts of vitamin B6 and B12.
Grapes: These are high in vitamin B12.
Peaches: These can help individuals develop 2% DV of niacin and folate. With the high amount of thiamin, pineapples can also be considered in this regard.
Strawberries: Mention can also be made of strawberries, which are rich in folate, and are helpful for average tissue growth and development.
Raspberries: In addition, the mention of raspberries can be made while considering fruits containing vitamin B. It comes as a source of vitamin B6.
Watermelons: These again consist of vitamin B6, which can be healthy for individuals.
Plums and prunes: These are similarly rich in vitamin B. About ½ cup of prunes contains 1.6mg of niacin. Thus, it is evident that fruits can effectively develop your diet with vitamin B foods.
It is clear that consuming vitamin B is necessary for leading a healthy lifestyle. There are many foods that are high in vitamin B, but people must follow a diet plan because too much of these vitamins can be harmful. A balanced diet rich in vitamins, on the other hand, can help you live a longer, healthier life.
Now that you know more about food rich in vitamin B, don't forget to check out this video for more information: