Foods Rich with Vitamin B: If you’re looking to boost your intake of vitamin B, there are plenty of foods that will help you do it.
Best of all, the best vitamin B-rich foods are also the healthiest ones around, offering beneficial vitamins and minerals, plenty of fiber and antioxidants, and very few calories to boot!
Check out this list of 10 healthy foods that are rich in Vitamin B and pick up some new favorites today!
Contents
10 Healthy Vitamin B rich Foods
- Meat.
- Eggs.
- Bananas.
- Sunflower seeds.
- Broccoli.
- Peanuts.
- Fish.
- Avocado.
- Almonds.
- Dark Chocolate.
1) Meat
Meat is packed with vitamin B and proteins which makes it an excellent option for people looking to incorporate healthy foods into their diet. There are also many different types of meat to choose from as well, meaning you can incorporate a variety of these healthy foods into your daily meal plans.
An easy way to get more protein without introducing too many calories is by adding more lean beef cuts like flank steak, round steak or sirloin steak.
2) Eggs
Eggs are one of nature’s best sources of B vitamins, most notably vitamin B12. One large egg contains almost all of your daily recommended intake of choline, which is a water-soluble vitamin that boosts brain and memory health.
Eggs also contain biotin and vitamin D, which are important for hair, skin and nails.
3) Bananas
Rich in potassium, bananas are a healthy food that is rich in vitamin B6. A great source of energy and electrolytes, they’re also good for relieving nausea, stomach cramps and arthritis.
Just don’t overdo it on these potent fruits—they are also high in sugar and can make you gain weight.
4) Sunflower seeds
A single serving of sunflower seeds provides 75 percent of your daily value for vitamin B. These tiny seeds are also a great source of manganese, which may help improve bone health. Sunflower seeds are high in calories, though, so remember to count them when you’re on a weight-loss plan.
Also, because these little guys come out of shells easily, they’re tempting to overeat; keep portion control in mind when snacking on them by buying only unshelled seeds.
5) Broccoli
Vitamin B is a key nutrient for protecting our health, which means broccoli should be on everyone’s diet plan. One cup of broccoli contains almost 200% of your recommended daily value of Vitamin B-6.
This particular vitamin helps boost immune function and aids in digestion. Not only that, but Vitamin B also plays an important role in energy metabolism and nerve function.
6) Peanuts
Peanuts are a great source of Vitamin B, especially when eaten raw. Eating peanuts regularly can help you prevent Alzheimer’s disease, type 2 diabetes and cancer. A one-ounce serving provides 8 percent of your daily Vitamin B intake needs.
However, if you have high blood pressure or heart problems, limit yourself to just a quarter-cup per day to stay safe.
7) Fish
Mackerel, salmon, tuna, halibut and sardines are great sources of Vitamin B-12. This essential vitamin is responsible for red blood cell production. Eat more fish at least twice a week for overall good health.
Good fats in fish keep your skin supple and can lower your risk of cardiovascular disease and stroke.
8) Avocado
A great source of Vitamin B, which can be found in avocado’s amazing monounsaturated fat. Eating one avocado is about 10% of our daily recommended intake for Vitamin B-6. Vitamin B-6 aids metabolism and helps release energy from nutrients.
It’s an important antioxidant that protects brain and nerve tissue from damage caused by free radicals.
9) Almonds
While almonds may not be high in Vitamin B, they’re still a fantastic option for weight loss, and can even reduce your cholesterol. Almonds are also known to reduce high blood pressure, risk of Type 2 diabetes and even anxiety.
They’re loaded with protein, vitamin E and healthy fats—all of which can help you lose weight.
10) Dark Chocolate
Dark chocolate is one of your best bets when it comes to finding Vitamin B. The darker, unsweetened and plainer a bar of chocolate is, typically, but not always, you’ll have more nutrients—including Vitamin B—in each bite. Dark chocolate also helps lower blood pressure and decrease blood clotting by lowering LDL or bad cholesterol in your body.
Conclusion
Fruits, vegetables, and meat are all rich in vitamin B. They are also healthy foods to include in your diet if you want to avoid heart disease and other conditions associated with a deficiency of vitamin B.
If you’re not getting enough vitamin B-rich foods, consider taking a multivitamin or other supplement on a daily basis. Your health—and your wallet—will thank you!
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