In order to get a perfect and glowing skin and to achieve many more health benefits, it is essential to add vitamins to your diet. Although it occurs naturally in food. For various bodily function like making red blood cells and for energy production, vitamins are required in a very small amount.
The vitamin which plays an important role in cell metabolism is Vitamin B which is also a group of water soluble vitamin. Earlier it was thought that vitamins B are just a single vitamin. But later, researchers found that vitamin B are chemically distinct vitamin that already exist in the same foods.
All B vitamins help the body to convert carbohydrates into fuel which is required to produce energy. Vitamin B is essentially required for healthy hair, skin, eyes and liver. Moreover it also helps the nervous system to work properly and is needed for proper functioning of the brain.
Vitamin B is a compilation of eight different vitamins. These are collectively known as Vitamin B complex. The eight vitamins that make up the Vitamin B complex are:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine and pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (Folate or folic acid)
- Vitamin B12 (cobalamin)
Different Types of Vitamins with Food Sources
Below is an explanation of each type of vitamin B and its source:
- Vitamin B1(Thiamine)
- Vitamin B1 is also known as thiamine and sometimes called an anti-stress vitamin.
- It improves the ability of the body to withstand stressful conditions and it also helps to strengthen the immune system.
- Since it was the first vitamin to be discovered, thus it is named as vitamin B1.
- Thiamine is found in both plant and animal sources and plays a crucial role in certain metabolic reactions.
- Vitamin B1 deficiency can lead to several health conditions like Cataracts, Alzheimer’s and Beriberi disease, and even heart failure in some cases.
- The recommended dietary allowance for thiamine is 1.2 mg for men and 1 mg for women.
Foods rich in thiamine
Fish contain a good amount of healthy fats and are a good source of Vitamin B1. 100 grams of Pompano fish serving contains 0.67mg of thiamine. Tuna fish contains the second highest amount of thiamine out of all the fishes with 0.5 mg per 100 grams.
Pistachios make a great snack food and contain a good source of thiamine and other important minerals. 100 grams of pistachios contain 0.87mg of thiamine.
Sesame butter, also known as Tahini is not just a good source of iron and zinc but also contains a good amount of thiamine. 100 grams of sesame butter contains 1.6mg of thiamine.
Black beans, navy beans and pinto beans all have high levels of vitamin B1. They also contain heart healthy proteins which are needed to maintain energy and good health. A small bowl of beans will give majority of the recommended daily amount of Vitamin B1.
- Vitamin B2
- Vitamin B2 or Riboflavin is an essential vitamin.
- It is required for proper energy metabolism and a wide variety of cellular processes.
- It helps to process nutrients in the cardiovascular system through aerobic energy production and keeps the cells in good health.
- This vitamin even improves vision and skin health.
- Deficiency in riboflavin can lead to cracking and reddening of skin and inflammation of mouth, mouth ulcer, sore throat and even anemia.
- The recommended Dietary Allowance for Vitamin B12 is 1.3 mg for men and 1 mg for women.
Foods rich in vitamin B2
Carrots are one of the most popular vegetables. The best part about the benefit of carrots is that just one cup of carrots will provide you with 5% of the daily recommended quantity of vitamin B2. Eat baby carrots as a snack or add them to your salad for extra taste as well as nutrients.
While enjoying a sandwich for breakfast, add a slice of tasty cheese for an unexpected boost in several essential vitamins and minerals. Despite being a high cholesterol food, cheese is a good source of vitamin B2. Cheese provides the highest amount of Vitamin B2 with 0.57 mg per 100 grams serving. Brie, limburger, romano, caraway cheese are other high Vitamin B2 foods. It is also a good source of calcium and Vitamin D.
Both cow and goat milk are significant sources of Vitamin B2. They are also a good source of Vitamin B complex along with calcium and other minerals.
Almonds are nuts that contain high amount of riboflavin. Almonds are also a great source of Vitamin E, calcium, potassium and copper. Health benefit of almonds comes from the fact that they provide 1.01mmg of riboflavin per 100 grams or 00.28grams per ounce.