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10 Foods High in Vitamin B That Are Essential for Growth and Development

There are different types of Vitamin B and all of them are essential for growth and development of the body. Individually, they bring tons of benefits, but collectively they also provide the same thing. They perform different jobs and this includes releasing energy from carbohydrates, fats and proteins. Some food sources are rich in different types of Vitamin B while others just have one. The good thing is that there are a lot of foods high in Vitamin B. You have a lot of options to choose from.

1. Whole-grain Cereals

Fortified cereals are rich in thiamin (B1). They help boost metabolism and also regulate the appetite. Therefore, they are perfect if you are planning to lose weight. Instead of eating loads of carbs, you can go for this option. Both men and women need at least 1.2 mg of thiamin each day and cereals can provide 20.7 mcg per 100 grams of servings.

2. Asparagus

Asparagus is rich in riboflavin or B2. There are a lot of other foods that have B2, including dairy products and leafy vegetables. Although it only contains 0.1 mcg per 100 grams of servings, you will get a lot more from asparagus. It can also blend well with other savory dishes.

3. Chicken

You might know chicken as a rich protein source. However, it is also an excellent source of niacin (B3). Eating foods rich in niacin helps you have a better cardiovascular system. It also aids in producing more energy. It means that you can do more when you are out there in the gym. You will get 0.3 mcg per 100 grams when eating chicken.

4. Green Vegetables

Green leafy vegetables are rich in folate or B9. They are essential in promoting the development of red blood cells. They also help in the proper functioning of the nervous system. Aside from these vegetables, grainy products are also rich in B9.

5. Bananas

You must already realize the benefits that a banana can bring. There is no wonder why it is one of the most highly recommended fruits to be eaten on a daily basis. Aside from potassium in which it is known for, you can also get Vitamin B6 from it. You need only 1.3 mg of this vitamin each day to support your needs, especially in the growth of new red bloods cells.

6. Crabs

Vitamin B12 can only be found in animal foods. If you want to harness this vitamin, choose crabs. They contain 3.3 mcg per 100 grams. Each day, you only need 2.4 to 12 mcg. It means that a small serving of crabs is more than enough to meet your needs. They help in red blood cell production and they also help regulate blood flow.

7. Egg Yolk

Most people would say that egg whites are healthy but not the yolk. The truth is that you will also get a lot of benefits from the yolks. They are a rich source of biotin, which you need for better metabolism. This vitamin B is essential for people suffering from nutrient deficiency. As long as you eat in moderation, it would be fine. Egg yolks contain only 1.1 mcg per 100 grams.

8. Cheese

Cheese is usually demonized because of its high cholesterol content. Although it is true, it also offers a lot of nutrients, and this includes Vitamin B12. Therefore, you can make the most out of cheese if you include it in your diet. You will also get calcium, protein and Vitamin A. Just add a slice of cheese or so in savory dishes if you want to maximize its benefits. You can get 0.8 mcg of vitamin B for every 100 grams of cheese.

9. Beef

If you are searching for an excellent source of Vitamin B12 that also has a great taste, choose beef. Make sure you choose only the lean parts. You will also enjoy other nutrients such as protein, phosphorous and iron. If you want something that helps maintain red blood cells in the body, it is a perfect choice. They also help in the production of hormones in the body. For every 100 grams of beef, you get 1.5 mcg of Vitamin B12. This is already 60% of your daily needs so you don’t really need a lot.

10. Soy Products

If you love milk but you are afraid of the calories that come with regular milk, go for soy milk. It also has lots of flavors just like regular milk. You can even find one with vanilla flavor in it. Although it is rich in Vitamin B6 (0.4 mcg per 100g), it also offers a lot of other nutrients. This includes calcium, Vitamins A and D.

Final Advice

There are a lot of food sources when you want to eat something that is rich in Vitamin B. There are also different types of Vitamin B to choose from. Ask your doctor what type of vitamin B you need in your body so you can focus on dishes that are rich in the said vitamin. Variety is also key so you won’t get easily bored.


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