6 foods that are high in B vitamins

Vitamin B complex contains eight B vitamins, which all play a quintessential role in the proper functioning of the body. Seen by many as the building blocks of a healthy body, B vitamins promote brain function and cell metabolism.

Other health benefits of B vitamins include enhanced immune system and reduced risk of heart ailments while also minimising the symptoms of depression and anxiety.

Not consuming the required quantities of B vitamins could turn out to become counterproductive and could lead to severe health conditions, including anaemia, fatigue, weakened immune system and muscle weakness.

Moreover, B vitamins are water soluble and cannot be stored in the body for a longer duration. Therefore, one should take appropriate steps to ensure that they consume adequate quantities of B vitamins as a part of their daily diet.

One way to do that is by taking vitamin supplements. Vitamin supplements provide concentrated doses of the required B vitamins, but these do not go well with everyone and might be the root cause of further complications down the line. Hence, it is always safer to consume natural sources of B vitamins.

Let us not wait any longer and look closer at the six foods that are rich sources vitamins B.

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#1 Eggs

Benefits: Eggs contain all the necessary amino acids required by the body and are often considered as a complete source of protein. Having eggs on a regular basis reduces the risk of heart attacks and other cardiovascular ailments.

Nutrients: One large egg contains around 80 calories of energy along with 5 grams of fat and 6 grams of protein. Also, eggs are a rich source of vitamins D and A, along with Zinc, Iron and Copper.

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#2 Spinach

Benefits: Spinach contains loads of antioxidants that reduce the risk of multiple diseases such as cancer, diabetes and other heart ailments. Several studies have also pointed out that having spinach on a regular basis could help reduce high blood pressure.

Nutrients: 100 grams of spinach contains around 41 calories of energy and provides negligible quantities of carbohydrates. Additionally, spinach is a very rich source of vitamins A, K and C along with vital minerals such as Magnesium, Potassium, Iron, Calcium and Manganese.

#3 Milk

Benefits: Milk is crucial for improving and maintaining bone and teeth health. It is also seen that regular consumption of milk improves the overall cardiovascular health. Furthermore, it is a rich source of quality protein, which is quintessential for muscle building and recovery.

Nutrients: One glass of milk provides around 104 calories of energy, 2.4 grams of fat, 8 grams of protein and 12 grams of carbohydrates. Moreover, it is one of the few foods that contains all the essential minerals required by the body, including Calcium, Magnesium and Phosphorous.

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#4 Salmon

Benefits: Salmon improves the cardiovascular function and thereby, reduces the risk of stroke and other heart ailments. Also, this fish prevents cell damage from free radicals as it is a rich source of antioxidants.

Nutrients: One serving of salmon provides around 125 calories of energy, 32 grams of protein and 6 grams of fat. Apart from being a rich source of vitamin B, this fish contains loads of vitamin A, Magnesium, Iron, Calcium and Selenium.

#5 Lentils

Benefits: Being a rich source of essential amino acids and protein, lentils are extremely effective in muscle building and regeneration. Additionally, the high dietary fibre present in this food improves digestion and controls diabetes.

Nutrients: 100 grams of lentils provide around 116 calories of energy along with 20 grams of carbohydrates and 9 grams of protein. They are also rich sources of Potassium, Magnesium, Iron, and vitamin C.

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#6 Chicken

Benefits: Often called as the miracle meat, chicken contains loads of antioxidants that are crucial for the improvement of the immune system.

This meat controls blood pressure, reduces cholesterol and thereby, minimises the risk of any heart ailments. Also, it is a great source of protein, making it an ideal food for muscle building and recovery.

Nutrients: 100 grams of chicken provides around 250 calories of energy, 23 grams of protein and 21 grams of fat. Furthermore, along with vitamin D, it contains Iron, Potassium, Phosphorous, Selenium and Zinc.