Food rich in vitamin B Complex
B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. It also including helping the body release the energy it gets from carbohydrates, proteins and fats. The B vitamins include thiamin, riboflavin, niacin, folate (also called folic acid or folacin), vitamin B6, vitamin B12, biotin and pantothenic acid.
Food sources of B vitamins
Vitamin B1 (Thiamine) : Thiamine, also known as thiamin or vitamin B₁, is a vitamin found in food and used as a dietary supplement. It is found in cereals like rice, wheat, maida, rava, etc. breads, fortified cereals and pasta, pulses or lentils dals such as moong dal, masoor dal, chana dal etc, legumes and 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) : It is a vitamin found in food and used as a dietary supplement. As a supplement, it is used to prevent and treat riboflavin deficiency and prevent migraines. Asparagus, spinach and other dark green leafy vegetables, chicken, fish, eggs and fortified cereals supply significant amounts of riboflavin to the diet. Milk and milk products such as yogurt and cheese are also rich in riboflavin.
Vitamin B3 (Niacin) : Niacin, also known as nicotinic acid. It is one of the 20 to 80 essential human nutrients. It is found in chicken, salmon and in fishes like canned tuna. Vegetarian food like Legumes, pasta and whole wheat are also rich in Niacin.
Vitamin B6 (Pyridoxine) : Vitamin B₆ is part of the vitamin B group of essential nutrients. It is found in foods like potatoes, beans, red meat, poultry, eggs and fortified cereals.
Vitamin B7 (Biotin) : Biotin is a water-soluble B-vitamin, also called vitamin B₇. It is composed of a ureido ring fused with a tetrahydrothiophene ring. Liver and egg yolks are the richest dietary sources of biotin,
Vitamin B9 (Folic acid) : Folate or vitamin B9, is one of the B vitamins. The recommended daily intake of folate is 400 micrograms from foods or dietary supplements. Leafy greens such as spinach, fenugreek, turnip greens, asparagus, etc and other fresh fruits and vegetables are all excellent sources of folate.
Vitamin B12 (Cobalamin) : Vitamin B₁₂, also called cobalamin, is a water-soluble vitamin that has a key role in the normal functioning of the brain and nervous system, It is found naturally in fish, red meat, poultry, milk, milk products, cheese, and eggs. But, many products, including soy products and cereals.
Pantothenic acid – Pantothenic acid, also called vitamin B5. It is water soluble vitamin. Pantothenic acid is an essential nutrient. Yogurt and avocado and lentils and split peas, sweet potatoes, mushrooms and broccoli are excellent sources of pantothenic acid