The 11 Best Food Sources of B Vitamins for More Energy
B vitamins are water-soluble vitamins that are important for various bodily processes. They are found in many unprocessed foods, and can also be taken as a . Jun 07, · B vitamins have many important functions and are vital for maintaining good health. B-complex vitamins usually contain the following: B1 (thiamine): Author: Jillian Kubala, MS, RD.
Constantly tired? A vitamin B deficiency might be to blame: Low vitamin B6 and B12 levels have been linked to anemia—which can leave you extremely exhausted and fatigued. And those are just two of the eight B vitamins that your body uses to convert food into energy and boost the health of your hairnails, and skin. All B vitamins aka vitamin B-complex serve different functions, and some deficiencies are much more likely in some B vitamins than in others.
Vegetarians and women who are pregnant or want to become pregnant tend to be deficient in B6, B12, and folate. Read on to learn more about the benefits of B vitamins and the foods that can help ensure you're getting enough. Vitamins B6 and B12 help your body make energy from the food you eat and form red blood cells, which carry oxygen throughout your body. Low levels can result in anemia, which means your body isn't getting enough O2, leaving you feeling exhausted.
While most of us get plenty of vitamins B6 and B12, women and older adults are at risk of a B6 deficiency. Moreover, the elderly and vegans are at an increased risk for a B12 deficiency. As you get older vitamin absorption becomes harder, and for vegans, B23 is found mostly in animal sources and nutritional yeast. But since nutritional yeast doesn't have enough B vitamins, plant-based folks should consider taking supplements or shots, Amidor says.
Folate vitamin B9 or folic acid is the other big B vitamin to keep an eye on. Folate helps form your DNA, which what are the area codes for atlanta ga it's necessary for every cell in your body.
It's essential during pregnancy to prevent neural tube defects and spina bifida. While you probably don't have to worry too much about folate deficiency unless you're pregnant or have IBS or celiac disease, low levels can also cause a type of anemia and have been linked to cardiovascular disease, stroke, dementia, and Alzheimer's disease, among other conditions. That's why you should always get a blood test on both to tell which you're having," says Amidor.
You may have heard about biotin already since many women take supplements to improve their hair, skin, and nail health. Fortunately, deficiencies in biotin B7 and pantothenic acid B5 are quite rare. The majority of Americans get enough thiamine B1riboflavin B2and niacin B3 in our diets because they're all in fortified bread and cereals as well as eggs and dairy, says Amidor.
But vegetarian athletes may be at risk for a riboflavin deficiency because your body needs more of these B vitamins if you work out often. Moreover, doctors have been noticing more cases of deficiency recently in people who have gastric bypass surgery due to limited diets and vomiting. Because all B vitamins are water-soluble, our bodies don't store them as much as we do fat-soluble vitamins like A, D, E, and K.
If you're concerned you're not getting enough, talk to your doctor to see if you should get tested for a deficiency. But don't believe everything you hear about supplements.
That's not necessarily true unless you have a deficiency," says Stefanski. While it's hard to overdose on B vitamins, it is possible with a pill. Plus, studies don't back up claims that biotin supplements can help you grow your hair and nails faster unless you have a deficiency. Looking to boost your B? Food is your best bet, and many are good sources of more than one B vitamin, says Stefanski.
Here are 11 of the best food sources of B vitamins, along with ideas to prepare them. The grandfather of all superfoods, one whole avocado is packed with 41 percent of your daily folate needs, 26 percent B6, 28 percent pantothenic acid, 17 percent thiamin, and 9 percent riboflavin, as well as biotin and over 20 percent of your daily requirements for vitamins C, E, K, fiber, and potassium.
If you're a meat-eater, pork is probably your best bet for a laundry list of B vitamins. A 3-ounce serving of pork tenderloin has just calories and less saturated fat than a chicken breast, says Stefanski. The bonus is that it's one of the highest sources of thiamin how to find the factor of a number percentriboflavin 19 percentniacin 37 percentB12 8 percentand B6 37 percent.
It also has a bit of biotin, plus phosphorus, zinc, and protein. Or, swap it in place what does relief mean in art chicken or red meat, like in sandwiches, tacos, chilikabobs, and soups.
Like all dairy, yogurt is an awesome source of a bunch of B vitamins. One cup of plain, low-fat yogurt nets 31 percent riboflavin, 23 percent B12, and 14 percent pantothenic acid, plus biotin and bone-building calcium and around 10 percent vitamin D, if it's supplemented—along with phosphorus potassium, zinc, and selenium. Go Greek and you'll get twice as much protein per serving plus less sodium and sugars, which are cut back during the straining process.
Amidor uses Greek yogurt to make popsicles, replace butter in baked goods, and prepare dips, sauces, and dressings, like in this eggs benedict recipe. And most people aren't getting enough," says Stefanski. Like all fatty fish, salmon is your best source of omega-3swhich boosts your brain and heart health. Not a fan of salmon? Sardines, tuna, and mackerel are also good options.
Or use canned salmon to make croquettes and burgers. Aside from being an excellent source of the antioxidant selenium, a three-ounce chicken breast is loaded with 59 percent niacin, 26 percent B6, and smaller amounts of riboflavin and B Amidor likes to cook up extra chicken to top salads, throw into soups and stews, or toss in the blender to make burgers or chili.
As one of the best sources of lutein—which helps with eyesight and skin elasticity—one large egg also delivers 14 percent riboflavin, 11 percent B12, and smaller amounts of folate, B6 and biotin. Depending on what the chickens are fed, eggs can also be a decent source of omega-3 fatty acids.
Amidor eats eggs regularly at breakfast and also hard boils half a dozen to keep in the fridge for a quick snack topped with salt, Sriracha, chili pepper flakes, or paprika, or served alongside sliced tomatoes. Like all seeds and nuts, sunflower seeds and sunflower butter are a good vegetarian bet for a bunch of B vitamins—plus, unlike many nuts, it's free of common food allergens. The insoluble fiber in seeds and nuts also helps keep you regular, and they serve up a dose of biotin, vitamin E, magnesiumcopper, and zinc.
Amidor, a nutrition partner with SunButter, recommends enjoying two tablespoons with meals and one tablespoon for snacks. She trades dairy-based butter for sunflower butter in pancakes and muffin batters to reduce the saturated fat and up the heart-healthy monounsaturated fats. Unless you're a vegetarian, you may never have heard of vegemite—aka nutritional yeast.
But because it's fortified, it's a good source of all types of B vitamins. A one-third-cup serving is an excellent source of thiamine 50 percentfolate 50 percentriboflavin 25 percentand niacin 25 percent. Chickpeas are one of the best vegan sources of B6, says Stefanski, supplying 20 percent of your daily needs plus 35 percent folate in half a cup. Other vegetarian-friendly sources of B6 include fortified breakfast cereals, potatoes, bananas, and bulgur.
You'll also get loads of calcium, magnesium, potassium, and protein in chickpeas. They're also a good source of ironand most Americans are deficient. The mild flavor makes a good addition to many recipes," she says. Try tossing chickpeas into your salads or roasting them with olive oil, salt, garlic salt, and cayenne pepper for a filling snack.
Or ground them up and add to muffin, brownie, and cookie recipes. Because the taste can what time does osh open strong, most people prefer them cooked and with other strong flavors like bacon. They can be sandy, so soak them in cold how to choose badminton string while what has vitamin b in it prepping your other vegetables and add to stir-fry or chilis, tossing them in what is hrh in royal family the how to change mpeg4 files to mp3 of cooking.
Want to keep it simple? Spinach is similarly high in B vitamins—and it has a mild flavor that goes almost unnoticed blended into omelets, soups, rice, pasta, and smoothies.
By cooking these greens, you'll get more nutrition packed into the same serving size as if you eat it fresh; 1 cup boiled spinach has 66 percent folate, 11 percent thiamin, and some riboflavin and B6, along with vitamins K and A.
A three-ounce serving of the fortified stuff has 20 percent of your daily B6, B12, and riboflavin, and it's an excellent source of calcium and protein. Marinate and fry tofu to use anywhere you'd use chicken or beef—salads, sandwiches, soups, and stir fry. Don't like the texture or flavor? Choose silken tofu often found in the salad section and puree until smooth to add to pasta sauces and smoothies.
B vitamins are essential for converting food into energy, maintaining a healthy nervous system, and more. By Colleen de Bellefonds. Vitamins B6 and B Read This Next. More in Healthy Eating.
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Mar 29, · B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on . Aug 12, · Older adults, pregnant women, and people with certain health conditions are more likely to have vitamin B deficiencies. Vitamin B12 It also plays a role in growth and red blood cell formation. Protein foods are the primary sources of vitamin B12, such as animal meats and dairy products. This is why a vitamin B12 deficiency is often seen in strict vegetarians who do not consume these products. These people must rely on other food sources to meet their vitamin B12 requirements.
Vegetarians are at risk of not getting enough vitamin B12 in their diet, because very few plants provide any vitamin B12 at all. Plants can help provide some vitamin B12, but usually not directly. This is because vitamin B12 is a byproduct of bacteria in the hindgut, but the amount of this vitamin produced from bacterial fermentation is still not enough to meet the nutritional requirements of vitamin B12, according the Vegan Society. Protein foods are the primary sources of vitamin B12, such as animal meats and dairy products.
This is why a vitamin B12 deficiency is often seen in strict vegetarians who do not consume these products. These people must rely on other food sources to meet their vitamin B12 requirements. Some plants contain trace amounts of vitamin B12, but plants are not reliable sources of this vitamin.
Vaughan and C. Geissler, the amount of vitamin B12 found in plant foods depends on the plant-to-soil ratio of microorganisms at the plant's root level. These include bacteria, fungi, molds and yeasts. Beans from the soya plant are good sources of vitamin B The reason soybeans contain this vitamin is because of their protein content. According to the Mayo Clinic, vitamin B12 is bound to the protein in foods.
This is a primary reason why plant-based foods do not supply adequate amounts of vitamin B Further, even when consuming protein-rich plant foods, such as legumes, your body might not be able to absorb the vitamin.
Substances in the stomach called the intrinsic factor are what release the vitamin bound to protein. If the body lacks these substances, then the body will not benefit from any food source that contains the vitamin. Fermented soybeans and soy-based products, such as soybean milk, are the primary source of vitamin B12 coming from plant sources.
Soy dishes include tempeh, tamari, tofu, miso and shoyu. Shiitake mushrooms also provide vitamin B The amount of vitamin B12 in these foods depends on factors that include bacterium present during fermentation, the region where the plants grow and the richness of microorganisms in the soil, according to reports published in "Plants: Diet and Health," produced by the British Nutrition Foundation.
People in Western cultures might define "plants" as vegetable, fruits or legume-producing foliage grown on the land. However, plants grown and used as food sources in Eastern diets include plants grown in the sea.
Sea vegetables, such as arame, kombu, nori and wakame, are some of the sea plants that provide a significant source of minerals and vitamin B Unfortunately, sea vegetables are not popular food choices in Western diets, hence the notion in the West that plant foods are not significant sources of vitamin B12, according to Rebecca Wood, author of "The New Whole Foods Encyclopedia. Nutrition Nutrition Basics Vitamins and Supplements. Which Plants Provide Vitamin B? By Cheryl Grace Myers.
Cheryl Grace Myers. Cheryl Myers has has a master's degree from Saint Leo University and currently writes for several publications including Fit Pregnancy, Guideposts and Parent's Magazine. Protein foods are the primary sources of vitamin B12, not plants. Sources of Vitamin B School of Thought. Other Plant Sources of Vitamin B Defining Plants.