Vitamin B is highly important nutrients for the body, which helps in running many physical functions smoothly. It plays an important role in the functioning of the digestive system, nervous system, and muscles. In addition, it is also helpful in maintaining skin, hair and energy levels. Vitamin B deficiency can cause problems such as fatigue, skin problems, and nervous system disturbances. So let's know about the foods that you can meet the deficiency of vitamin B in your diet.
Types of Vitamin B:
There are eight major types of vitamin B, the most common of which are B1 (thiamine), B2 (riboflavin), B5 (Pantothenic Acid), B6 (Pyedoxin), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Each vitamin B has different functions in the body, and all of them require adequate amounts.
Foods that remove vitamin B deficiency:
- Green Leafy Vegetables
Leafy green vegetables such as spinach, fenugreek, and mustard leaves are the best source of vitamin B9 (folic acid). These are particularly important for pregnant women because they help in the development of the baby. In addition, it helps to increase the production of RBC (Red Blood Cells) in the blood.
- Eggs (Eggs)
Eggs are a major source of vitamin B12 (cobalamin). Vitamin B12 is essential for the health of the nervous system and it helps maintain energy levels. This deficiency can be easily met by including the eggs in your diet.
- Milk and Dairy Products
Milk, curd and cheese are good sources of vitamins B2 (riboflavin) and B12 (cobalamin). These not only meet vitamin B deficiency, but also help to keep bones strong.
- Dried dry fruits and seeds
Almonds, walnuts, and chia seeds contain good amounts of vitamins B1 (thiamine) and B3 (niacin). These foods help improve the health of the nervous system and relieve mental fatigue.
- Meat and Poultry
Meat, chicken, and fish are the best sources of vitamins B6 (pyridoxin) and B12 (cobalmin). These vitamins help in providing energy to your body, keeping the nervous system healthy, and the development of muscles.
- Beans and lentils
Beans and pulses are rich in vitamin B1, B6 and folic acid. These are especially beneficial for vegetarian people, who can be a victim of vitamin B deficiency.
- Orange-colored fruits and vegetables
Carrots, sweet potatoes, and apricot are a good source of vitamins B3 (niacin) and B5 (pantothenic acid). They keep the skin healthy and help maintain energy.
- Whole Grains
Complete grains such as oats, brown rice and oats contain vitamins B1, B3 and B5. These foods improve digestion along with giving energy.
Symptoms of Vitamin B deficiency:
- Fatigue and weakness
- Skin problems (eg acne and rashes)
- Brain fog and difficulty focusing
- Muscle cramps and weakness
- Mouth or tongue swelling and blisters
Include foods mentioned above in your diet to meet vitamin B deficiency. This will not only fulfill the need for your body's vitamin B, but will also improve your skin, brain and energy levels. If you feel any symptoms to vitamin B deficiency, then you should immediately change the diet or consult a doctor.
