Vitamin B: Best Food Sources And Signs Of Deficiency​

Vitamin B: Best Food Sources And Signs Of Deficiency​

Know when your body needs more vitamin B, why is it so important, and which are the most nutritious foods packed with this vitamin.

We need to feed our bodies with vitamins because they have a very important role in making you and your body function properly.

Vitamins are good for boosting your immune system and for healing wounds. They also help repair cellular damage and convert food into energy.

To be more specific, because there are a lot of vitamins out there, we will talk about why your body needs vitamin B.

Health Benefits Of Vitamin B

This certain vitamin has a great impact on our brain function, energy levels, and even cell recovery.

Getting your dose of vitamin B will prevent infections, but this is not the only benefit it brings. Here’s how this vitamin is beneficial for your entire body:

  • Boosts your energy levels;
  • Promotes healthy brain function;
  • Improves cardiovascular health;
  • It’s good for your eyesight;
  • You need it for healthy cells;
  • Helps with digestion.

Enjoy all these benefits your body will get from vitamin B. And make sure you don’t suffer from vitamin B deficiency.

Don’t know if you get enough of this vitamin in your system? Continue reading and check out everything you need to know about vitamin B deficiency!

Health Benefits Of Vitamin B

Signs Of Vitamin B Deficiency

Your body will tell you when you are low in vitamin B so you can make sure to consume more.

These are the main signs you need to keep an eye out for to not fall into a vitamin B deficiency.

Vitamin B12

Keep an eye out for these signs that are your body’s way of telling you what it needs. So if you experience these symptoms, you might need more vitamin B12 in your system:

  • Memory lapses;
  • Anemia;
  • Some moods changes;
  • Numbness or some tingling in your hands and feet.

You can get a good dose of B12 from foods like salmon, milk, eggs, yogurt, and chicken breast. Vegan B12 options include rice, nondairy milk, energy bars, and breakfast cereals.

Vitamin B6

Here is what vitamin B6 deficiency can cause to your body:

  • Anemia;
  • Some inflammation of the month, like oral ulcer;
  • Cracking and soreness around the mouth; even chapped lips;
  • Depression, irritability, and confusion;
  • A skin disorder that will mainly affect your scalp causing dandruff and red skin.

You can get vitamin B6 from chicken liver, tuna, milk, beef, spinach, carrots, sweet potatoes, avocados, bananas, and chickpeas. Here you have more options from which you can choose if you are a vegan.

Vitamin B9

Your diet might be short on vitamin B9 if you experience these symptoms:

  • Sore mouth;
  • Higher risk of birth defects in pregnancy;
  • Anemia;
  • Mood changes.

For your Vitamin B9, meaning your source of folic acid, you can choose to eat legumes like peas, beans, and lentils.

Eggs, beef liver, asparagus, and leafy greens are also great sources of vitamin B9.

Other vegan options include papaya, citrus fruits, nuts and seeds, broccoli, and even brussels sprouts.

If you listen to your body, it will let you know through these signs that it is low on vitamin B.

Foods Rich In Vitamins

The Best Vitamin B Source

When you don’t know how and from where to get your dose of vitamin B, just look at this food list that will provide you with the best options for a vitamin B refill.

These are the foods that you can incorporate into your diet and get all the types of vitamin B you will need:

  • Eggs;
  • Dairy products such as milk and cheese;
  • Whole grains which include millet, rice, and barley;
  • Meats such as poultry, fish, and red meats;
  • Seeds and nuts that can include a variety of choices;
  • Fruits like bananas and all citric fruits;
  • Dark leafy greens which include broccoli, spinach, and kale;
  • Legumes where you can include lentils peas, and beans.

These foods can be consumed by everyone. Even if you are vegan, just cut of the meats from your list and substitute the dairy products with plant-based milk.

Consume healthy foods and your body will stay healthy. It’s that simple.

Eat your vegetables and consume lean meats and your body will extract all the nutrients and vitamins it needs.

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