Vitamin B
First of all, let’s talk a little bit about the types & benefits of vitamins B and recommended daily amounts for men and women respectively. There are 8 types of vitamins B that are given below:
- Vitamin B 1 (thiamin)
- Vitamin B 2 (riboflavin)
- Vitamin B 3 (niacin)
- Vitamin B 5 (pantothenic acid)
- Vitamin B 6 (pyridoxine)
- Vitamin B 7 (biotin)
- Vitamin B 9 (folate)
- Vitamin B 12 (cobalamin)
There are no calories in vitamins but they are essential for maintaining normal physiological functions. The benefits of vitamins B are as follows
- Help in cell metabolism
- growth of RBC (red blood cell)
- Proper nerve function
- Improve digestive system
- Hormone secretions
- Maintain cholesterol levels
- Cardioprotective
- Increase the sex hormone (testosterone) of male
- Build muscle and increase strength
- Increased fertility etc.
How much vitamin B you need daily?
The recommended daily amount (RDA) of each B vitamin for men is
- B 1: 1.2 mg
- B 2: 1.3 mg
- B 3: 16 mg
- B 5: 5 mg
- B 6: 1.3 mg
- B 7: 30 mcg
- B 9: 400 mcg
- B 12: 2.4 mcg
[mg for milligrams, mcg for micrograms, 1 mcg is 1000 times smaller than 1 mg]
For women, the recommended daily amount of intake for each B vitamin is
- B 1: 1.1 mg
- B 2: 1.1 mg
- B 3: 14 mg
- B 5: 5 mg
- B 6: 1.3 mg
- B 7: 30 mcg
- B 9: 400 mcg
- B12: 2.4 mcg
An excessive amount of vitamin B 9 or folate is needed for pregnant (600 micrograms) and breastfeeding (500 micrograms) women. Folate can increase women’s fertility and reduce the risk of neural tube defects in the Fetus. For breastfeeding women, the folate helps to maintain the physiological condition of the mother and also impacts the growth and development of the baby.
Deficiency symptoms of vitamin B
If you don’t take a sufficient amount of vitamin B, the following symptoms will appear vitamin B deficiency
- rashes on the skin
- cracks in the mouth (ulcers)
- scaly skin on the lips
- swollen tongue
- fatigue (tiredness)
- weakness (lack of energy)
- anemia (pale skin)
- irritability or depression
- nausea and loss of appetite
- abdominal cramps
- diarrhea or constipation
- numbness or tingling in the feet and hands
List of foods rich in vitamin B
To overcome the deficiency of vitamin B, you have to intake that every day. Vitamins B is generally found in both animal and plant food sources. Here are the 8 best sources that are highly rich in vitamins B
Green vegetables
Green vegetables are not only the source of vitamin B but also contain other vitamins like vitamin A, D, E, K, C, and antioxidants. There is only one element of vitamin B (Vitamin B 12) that is absent in vegetables and that’s why people need to take supplements for those who are vegetarians. Almost all vegetables and fruits have vitamin B such as Broccoli, spinach, almond, avocado, lettuce, nuts, etc. Among these, Avocado is the best food that contains a lot of nutrients and a large amount of vitamins B. Nutrients containing Avocado can be helpful for the Heart, Vision, joint, nervous system, and digestion process.
Eggs
Eggs are common food that contains B 2, B 5, B 7, B 9, B 12, and other nutrients. But like the meat liver, it can increase the Cholesterol levels, especially egg yolk. So, don’t intake egg yolk; rather you can fulfill your demand for vitamins B by taking vegetables, fruits, nuts, seeds, and whole grains. However, eggs can be preferable for children but not more than 2 eggs per day are recommended.
Milk
Milk is a good source of riboflavin. The deficiency of riboflavin can lead to aphthous ulcers and you can fulfill the 26% RDA of riboflavin by taking 240 ml of milk per day. Other B vitamins like B 1, B 5, and B 12 are available in small amounts in milk.
There is a large amount of protein, fats, and minerals available in milk but if you’re a patient with lactose intolerance or IBS (Irritable bowel syndrome), you should avoid milk and dairy products.
Meat
Meat is a great source of highly valuable protein as well as rich in vitamin B. But consuming red meat should be limited for older people to prevent Cardiovascular disease and obesity.
Meat contains important minerals such as potassium, chromium, iron, selenium, zinc, etc that are helpful for growth and development. So, it will be a portion of good food for children especially those who have growth retardation.
Chicken
Chicken is rich in B 3 (niacin), B 6 (pyridoxine), and other vitamins contained in small amounts. Chicken meat is safe to eat but the chicken skin has a lot of fats that are not good for health. So, eat the chicken, not the skin.
Yogurt
Yogurt contains a lot of vitamin B 2 and B 12 but don’t take it more especially when you have diabetes. Because most yogurts are rich in sugar that should be avoided for you. But it’s good food for children and provides a lot of nutrients for them.
Sunflower seeds
Sunflower seeds are a great source of B 5 or pantothenic acid which is available in almost all plants and animal food but in very small amounts. You can fulfill the 20% RDA of pantothenic acid from 28 grams of sunflower seeds. It also contains a little amount of B 3, B 6, and B 9.
Besides these foods, one can fulfill the daily requirements of vitamins B from supplements. But always the food source is preferable because the supplement can be the cause of toxicity but foods never be that. However, sometimes it’s recommended to take supplements especially before and during pregnancy, a large amount of folate is needed and that can’t be fulfilled from foods only. You should maintain the guidelines of a physician to intake vitamin supplements. Some tips are given below for your kind convenience
- You can take 400 micrograms of folate before and during pregnancy
- Don’t exceed the highest limit (1000 micrograms)
- Talk to your physician when you have taken another medicine
Vitamins B overdose or toxicity happens rarely and the symptoms that may appear as given below:
- Feeling thirsty
- blurred vision
- Cramping pain in the abdomen
- nausea and vomiting
