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A Negligence Of Minor Symptom Can Cost Your Life. Incorporate These Foods High In Vitamin B

Ever imagined your life without vitamin B? Knowing the wreckage caused by the absence of this organic compound will surely make you include foods high in Vitamin B in your diet immediately. But, before you know about vitamin B rich foods, be thankful to Funk, who was the first to discover this compound that plays a major role in your life.

foods high in vitamin B

You Never Know The Value Of Something Until It Is Taken Away From You.

This phrase applies to the majority of things in your life but what if I ask you to relate this quote to your health and body. The first thing that immediately strikes your mind is possibly a particular organ that plays a vital role in your body because the compilation of organ systems is what makes up an organism.

While it is true that healthy organs are very well needed for the proper functioning of your body, there is a strong underlying base that is helping your organ system to function continuously and abruptly.

You undoubtedly rely upon foods for your healthy and happy survival, but can these foods really serve the same purpose if they are robbed of all the vitamins? Absolutely no!

Foods without vitamins? You would certainly dump them in the garbage because the presence of Vitamins, which are some tiny organic compounds in your food is the most important reason why you survive upon foods to make a healthy living.

The Most Important Of All The Vitamins – B Vitamins

Your body can synthesise all the essential elements that are required for your survival, but the only compounds that your body cannot synthesise are vitamins. The term Vitamin has been derived from a Latin word where Vita means life and the term ‘Amin’ has been added to this because these compounds were earlier thought to be amines and hence the name “Vitamin”

As your body does not have the capability of synthesising vitamins on its own, there is no other chance for you but to rely on certain foods to make the most out of your living.

But all vitamins do not serve the same purpose, which is why these compounds have been segregated and given different names. They have been classified into two different groups namely water soluble vitamins and fat soluble vitamins.

Vitamin

Fat-Soluble Vitamins – Those vitamins that can easily get stored in your tissues or those vitamins that can cause health problems if consumed in excess amounts are known as fat-soluble vitamins

Vitamins A, E, D, K are known as fat-soluble vitamins

Water-Soluble Vitamins – The compounds that do not get stored in your body for much longer periods are known as water-soluble vitamins. Consumption of excessive amounts of these kinds of vitamins does not cause you any harm, rather the excess amounts get excreted. It no way gets stored or accumulated in your body.

Vitamins B1, B2, B3, B5, B6, B7. B9. B12 (Vitamin B complex) and Vitamin C are known as water-soluble vitamins. The b-complex group serves a major role in discarding your health issues which is why there is a need for you to know about vitamin b rich foods.

The most important of all the vitamins are the B complex group about which you must essentially know. To give you a clear understanding, we give you

1)    A detailed information of the sources of vitamin b i.e. all about foods high in vitamin b and

2)    What can happen to you if there is a deficiency of that vitamin in your body?

The major advantage of gaining a knowledge of vitamin b benefits and the list of foods high in Vitamin b is that you do not have to go in search of those pills that are vitamin b supplements.

What Foods Have Vitamin B? – Vitamin B Foods Along With The Deficiency Symptoms

You can just refer to this article to have a clear picture of what foods have vitamin b or the best possible sources of vitamin b. You can cross check with the deficiency symptoms mentioned in this article to instantly identify the one that matches your problem and immediately make an appropriate vitamin b foods list of all the sources mentioned here to surpass your problem and make yourself healthy and fit.

You can include the below-mentioned vitamin b foods which also include some vitamin b fruits in your diet instead of relying on vitamin b supplements.

Vitamin B Complex Benefits And Their Major Role Human Body

Vitamin B1 (Thiamine)

College Student Develops Anorexia After She Tries To Lose Weight To Fit Into Bridesmaid’s Dress.

Anorexia is a condition which is caused because of the deficiency of vitamin b1 (Thiamine) and this disorder compels people to lose weight which shows a negative impact on their eating habits. Teens and other college going students are much obsessed with their eating habits which makes them want to lose weight instantly making them the victims of anorexia.

The daily consumption of your food contains carbohydrates and these carbohydrates must be converted into energy which is performed by Vitamin B1 or thiamine. This vitamin helps in providing required strength to your muscles and proper functioning of your brain.

What Happens To Your Body If You Have Vitamin B1 Deficiency?

You may experience Anorexia, a continuous feeling of being tired and shortness of breath, A Poor muscle strength, not being able to visualise things properly, Poor concentration levels, inability to think properly, a reduced heart rate and emotional weakness and vulnerability.

Deficiency of thiamine can also cause Beri Beri which can be identified by inflamed limbs and legs, loss of appetite and general weakness.

Vitamin B1

Foods High In Vitamin B1
  • Lean pork
  • Beef
  • Fish.
  • Soy milk
  • Eggs
  • Brussel sprouts
  • Legumes
  • Nuts
  • Beans
  • Spirulina
  • Peas
  • Lentils
  • Cereals
  • Oranges
  • Oats
  • Asparagus
  • Bread.

Vitamin B2 (Riboflavin)

Like Bricks Assembled Together Form A Building, Amino Acids Assembled Together Form Proteins

While cement is needed to bind the bricks together, various chemical bonds are required to bind the amino acids together. The proteins that you take from various sources of food must be converted into amino acids for easy absorption and this is not possible without Riboflavin.

Riboflavin helps in speeding up of your metabolic process and proper utilisation of nutrients by your body.

What Happens To Your Body If You Have Vitamin B2 Deficiency?

If you suffer from vitamin b deficiency, you may experience symptoms such as cracks at the corners of your mouth, poor vision and sensitivity to light, skin disorders, lack of red blood cells, general weakness, fatigue, headache, depression, inflammation of tongue and red eyes

Vitamin B2

Foods High In Vitamin B2
  • Milk
  • Eggs
  • Yoghurt
  • Fish
  • Beef
  • Lamb
  • Pork
  • All green leafy vegetables
  • Sesame seeds
  • Cheese
  • Mushrooms
  • Chicken
  • Sesame seeds
  • Pumpkin seeds
  • Chia seeds
  • Nuts

Vitamin B3 (Niacin)

Niacin Deficiency Caused Pellagra In Three Million People In The U.S Out Of Which One Lakh People Died!

Vitamin B3 helps in the conversion of carbohydrates into energy, helps in the maintenance of healthy hair and skin, controls the stress levels and helps in repairing the DNA. It helps in the production of all kinds of macromolecules including cholesterol and few fatty acids.

What Happens To Your Body If You Have Vitamin B3 Deficiency?

Deficiency of vitamin b3 can cause a condition called pellagra which can be identified by symptoms such as dermatitis (identified by rashes on arms and backside of the knees), dementia (loss of memory) and diarrhea.

Vitamin b3 deficiency also causes a headache, vomiting, frequent sores in the mouth usually known as canker sores, fatigue and indigestion

Vitamin B3

Foods High In Vitamin B3
  • Lean pork
  • Chicken (especially chicken breast)
  • Beef
  • Turkey
  • Fish
  • Tuna
  • Mushrooms
  • Avocado
  • Cereals
  • Oranges
  • Sweet potatoes
  • Asparagus
  • Green peas
  • Broccoli
  • Citrus fruits
  • Peanuts

Vitamin B5 (Pantothenic Acid)

Do You Know That The Daily Cosmetics That You Use Contain Pantothenic Acid In It?

Your hair sprays, moisturizers, sunscreens, facial compact powders and other such cosmetics contain pantothenic acid in them to heal your acne and skin problems.

Pantothenic acid helps in the formation of red blood cells in the bone marrow which play an important role in transporting carbon dioxide into your lungs. It also helps in providing a healthy neurological system and production of various stress-related hormones. This vitamin helps in lowering the cholesterol levels and also assists in maintenance of healthy skin and hair.

What Happens To Your Body If You Have Vitamin B5 Deficiency?

The inadequacy of vitamin b5 is identified by the major symptom of burning sensation of feet. Your body can be prone to various respiratory tract infections and you may also experience vomiting and stomach cramps. You could feel irritable and suffer from sleep disorders. Fatigue and depression can also be seen if you suffer from vitamin b5 deficiency.

Vitamin B5

Foods High In Vitamin B5
  • Beef
  • Chicken (especially chicken liver)
  • Turkey
  • Mushrooms
  • Corn
  • Lentils
  • Eggs
  • Avocados
  • Cheese
  • Sweet potatoes
  • Pork
  • Sunflower seeds
  • Fish
  • Cauliflower
  • Veal
  • Salmon
  • Yoghurt

Vitamin B6 (Pyridoxine)

Want To Have A Better Sleep? You Will Definitely Need Tryptophan!

Pyridoxine helps in the synthesis of tryptophan which is an important amino acid that decreases the stress levels and helps you sleep better.

Pyridoxine is one such vitamin that helps in the release of certain chemicals like dopamine that will help you in staying active and energetic and it also helps in the synthesis of haemoglobin.

Vitamin B6 also helps in a good heart health, proper brain function and maintenance of a healthy digestive tract.

What Happens To Your Body If You Have Vitamin B6 Deficiency?

Deficiency of vitamin b6 can show up in the form of three major diseases. Seborrheic dermatitis (formation of red and itchy scales on the skin), glossitis (inflammation of the tongue) and Cheilosis (accumulation of saliva at the corners of the mouth) which is more common in adults.

Vitamin B6

Foods High In Vitamin B6
  • Bananas
  • Avocados
  • Beef
  • Chicken
  • Turkey
  • Pork
  • Fish
  • Salmon
  • Tuna
  • Sunflower seeds
  • Sesame seeds
  • Dry fruits
  • Soybeans
  • Bread
  • Tofu
  • Cottage cheese
  • Chickpeas

Vitamin B7 (Biotin)

Suffering From Diabetes? Consume These Biotin-Rich Foods To Lower Blood Glucose Levels.

The inadequacy of biotin in individuals is very rare as our body absorbs biotin from various food sources in one form or the other. Biotin helps in controlling the blood glucose levels and healthy growth of hair and nails. It helps in resolving a wide range of problems related to the intestinal tract and proper functioning of nervous system.

Biotin can burn the excess fat that has been accumulated in your body thereby helping in weight loss.

What Happens To Your Body If You Have Biotin Deficiency?

Though biotin deficiency is very rare it can be life-threatening and can even cause death in some cases. Biotin deficiency leads to reduced muscle strength, red eyes, Seizure attacks, fatigue, loss of appetite, cracks at the corners of the mouth, eczema (a skin disorder that may cause red and scaly skin), loss of hair and anemia.

Vitamin B7

Foods High In Vitamin B7
  • Milk
  • Cheese
  • Eggs
  • Fish
  • Spinach
  • Avocados
  • Beef
  • Chicken
  • Liver
  • Kidney
  • Peanuts
  • Berries
  • Cereals
  • Legumes
  • Nuts and grains
  • Almonds
  • Sunflower seeds

Vitamin B9 (Folate)

If You Are Pregnant And Expecting A Child, Include These Foods For The Growth Of A Healthy Baby!

Vitamin b9 helps in easy digestion because of which there is an increase in the appetite. Vitamin b9 is recommended to be taken by women who are pregnant because it helps in the healthy growth and development of the foetus. The most important function of folic acid is that it helps in the destruction of homocysteine, which is a toxic substance that can cause cardiovascular diseases.

It helps in the production of red blood cells and also helps in repairing DNA and RNA.

What Happens To Your Body If You Have A Folic Acid Deficiency?

Folic acid deficiency can cause the inadequate production of red blood cells which shows up in the form of anaemia. It can result in sudden mood swings and irritability. People suffering from vitamin b9 deficiency may experience loss of appetite, bloating, irritable bowel syndrome reduced digesting capacity, grey hair and poor concentration levels.

Vitamin B9

Foods High In Vitamin B9
  • All green leafy vegetables
  • Citrus fruits
  • Cauliflower
  • Carrots
  • Beetroots
  • Avocado
  • Brussel sprouts
  • Broccoli
  • Beans
  • Whole grains
  • Lettuce
  • Lentils
  • Liver

Vitamin B12 (Cobalamin)

Vitamin B12 Deficiency Causes Multiple Sclerosis – A Disconnection Between Mind And Body

Cobalamin essentially helps in strengthening your bones, protecting your heart and brain health, Vitamin b12 also helps in the making of DNA and also prevents anaemia as it helps in the synthesis of erythrocytes or red blood cells.

What Happens To Your Body If You Have Vitamin B12 Deficiency?

Insufficient amounts of vitamin b12 cause pale skin, tiredness and weakness, burning sensation in arms and legs, inflammation of the tongue, shortness of breath or dizziness, poor eyesight, increase in the heart rate, headache, loss of memory, depression, multiple sclerosis and pernicious anaemia.

vitamin B12

 

Foods High In Vitamin B12
  • Milk
  • Cheese
  • Beef
  • Kidney
  • Yoghurt
  • Eggs
  • Almonds
  • Tuna
  • Cottage cheese
  • Shrimp
  • Clams
  • Chicken
  • Crab
  • Salmon
  • Turkey

Vitamin B Complex Side Effects

Making the most of vitamin b benefits by the intake of vitamin b rich foods does not cause you any vitamin b complex side effects, but the oral intake of vitamin b supplements may sometimes make you experience some serious vitamin b complex side effects which have been mentioned below.

  • Stomach cramps
  • Gastrointestinal problems like constipation
  • Nausea
  • Skin problems like itchiness and red skin
  • Loose stools
  • Diarrhoea
  • Bottom Line

A small deficiency of any vitamin can cause a great disturbance in your life, sometimes it may even be fatal if neglected. Check your symptoms and know these vitamin b complex benefits to incorporate the respective vitamin-rich foods in your diet rather than relying on vitamin b supplements