Vitamin B family has a huge contribution in maintaining our health and energy levels. It not only improves the metabolism of our body, but is also very important for the health of the brain, skin and heart. The good thing is that vitamin B is found in abundance in many delicious and easily available foods. Let us know which foods are worth including in your diet.

Types of Vitamin B and their benefits

There are 8 major types of vitamin B, which have different health benefits:

1. Vitamin B1 (Thiamine): Helpful in energy production and muscle development.
2. Vitamin B2 (Riboflavin): Beneficial for skin and hair.
3. Vitamin B3 (niacin): Useful for heart health and cholesterol control.
4. Vitamin B5 (Pantothenic Acid): Reduces stress and increases energy.
5. Vitamin B6: Boosts brain health and immunity.
6. Vitamin B7 (Biotin): Strengthens hair and nails.
7. Vitamin B9 (Folic Acid): Necessary during pregnancy and helpful in the formation of new cells.
8. Vitamin B12: Enhances the formation of red blood cells and brain function.

Superfoods Rich in Vitamin B

1. eggs

Eggs are a good source of vitamins B2, B6, and B12. It is an ideal breakfast food and helps in muscle development.

2. Milk and Dairy Products

Milk, curd, and cheese are rich in vitamins B2 and B12. These strengthen your bones as well as maintain energy levels.

3. green leafy vegetables

Spinach, fenugreek, and broccoli are rich in vitamin B9 (folic acid). These help in the formation of new cells and remove anemia.

4. Nuts and Seeds

Flax seeds, sunflower seeds, and walnuts are excellent sources of vitamins B6 and B7 (biotin). These keep skin and hair healthy.

5. Whole grains

Whole grains like brown rice, barley, and quinoa are rich in vitamins B1, B2, and B3. These improve your metabolism.

6. Pulses and Beans

Vitamin B1, B3, and B9 are found in abundance in moong dal, masoor dal, kidney beans and chickpeas. These are also a good source of protein.

7. fish and seafood

Salmon, tuna, and shrimp are rich in vitamins B12, B3, and B6. These are beneficial for heart and brain health.

8. done

Banana is a great source of Vitamin B6. It is a good source of energy and improves digestion.

9. mushroom

Mushrooms are rich in vitamins B2 and B3. It can be included in soup, vegetable or salad.

10. Soybeans and Tofu

Soybeans and tofu are good sources of vitamins B6 and B9. These are also a great option of protein for vegetarians.

Tips to include Vitamin B in your diet

1. Start the day with eggs and brown bread.
2. Eat spinach and moong dal vegetable in lunch.
3. Include walnuts and seeds in breakfast.
4. Eat fish or tofu once a week.
5. Have light food with curd or mushrooms for dinner.

Making vitamin B-rich foods a part of your diet is the simplest way to provide your body with the nutrition it needs and maintain health. These not only keep you energetic, but also help in protecting you from many diseases. Include these superfoods in your diet today and feel positive changes in yourself.