Which Foods Are High in Vitamin B?

Cell, as we all know, is the basic, most fundamental unit of life. As for humans, we are composed of trillions of cells. If the cells truly are the building blocks of a being, its placement of regulation should be given magnitude; and one element that acts impressively of them all on its regulation and cellular function is Vitamin B. 

How does Vitamin B help in the regulation of our body? 

The B complex is made up of eight water-soluble vitamins that play important and linked roles in cellular activity. Vitamin C is the only other water-soluble vitamin; the rest are fat-soluble. And just like the trees, Vitamin B branches out to its fragments like Thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and the cobalamins (vitamin B12). Vitamin B12 is a major vitamin that needs to be indulged in our diet. 

The B vitamins aid in the operation of enzymes in our bodies and are essential for a variety of cellular functions such as carbohydrate digestion and nutrition transfer. The B vitamins all work together to keep our brains working smoothly. It may help to prevent the development of cancers of various sorts. Vitamin B has been linked to a lower incidence of melanoma, a kind of skin cancer.

What can Vitamin B deficiency induce? 

Anemia is the most common disease led by a deficiency of Vitamin B. It is characterized by a shortage of healthy red blood cells caused by low levels of vitamin B-12 and folate. Pernicious anemia raises your chances of getting stomach or intestinal cancer. Pregnant mothers may face complications in delivery. Birth abnormalities of the brain and spinal cord may occur if a developing fetus does not receive enough folate from its mother. Vitamin B-12 insufficiency, if left untreated, can cause neurological issues such as tingling in the hands and feet or balance issues. Because vitamin B-12 is required for optimum brain function, it might induce mental disorientation and forgetfulness. 

Factors that may influence the deficiency of Vitamin B

Vitamin B12 blood levels aren't the greatest way to tell if someone has a deficiency because some people with a shortage have normal B12 blood levels. Methylmalonic acid, a protein breakdown product, and homocysteine levels in the blood are better indicators of vitamin B12 activity. A vitamin B12 shortage raises these numbers. Vitamin B12 deficiency is believed to affect up to 15% of the general population.

What are the symptoms of Vitamin B deficiency? 

A vitamin B12 shortage can cause problems with the neurological and circulatory systems. A vitamin B12 shortage can cause dementia, paranoia, sadness, and behavioural abnormalities. Damage to the brain can sometimes be irreversible.

Deficiency in vitamin B12 might result in the following symptoms: tiredness or fatigue, weakness, constipation, loss of, appetite, weight loss, numbness and tingling in the hands and feet, balance problems, confusion, poor memory, soreness of the mouth or tongue

Sources of food items high in Vitamin B

Many foods include B vitamins, but food must have at least 20% of the Recommended Daily Intake (RDI) per serving to be considered high in that vitamin. A food that contains 10–19% of the RDI, on the other hand, is considered a good source. 

Here are some food items that are the best sources of Vitamin B: 

• Leafy Green :The finest vegetable sources of folate are leafy greens, including spinach, collards, turnip greens, and romaine lettuce. To get the maximum folate, eat them raw or steam them briefly. 

• Liver and Other Organ Meats :Most B vitamins are abundant in organ meats, particularly the liver. Grind liver with common cuts of meat or use it in a heavily seasoned dish to make it more appealing. The liver contains 138% of the RDI of Biotin. 

• Legumes: Most legumes, including pinto beans, black beans, and lentils, are high in folate and B vitamin that helps to prevent birth abnormalities. 

• Yoghurt : Yoghurt is naturally abundant in B2 and B12, however, unless fortified, non-dairy yoghurt alternatives aren't good providers of these vitamins. Sugar-sweetened yoghurt should be consumed in moderation. 

• Nutritional and Brewer’s Yeast :Both nutritional yeast and brewer's yeast are strong in B vitamins, but nutritional yeast has a large number of vitamins added, particularly B12. These items can be used to enhance the flavour or nutritional value of other foods. 

• Eggs: Eggs are the second-best source of biotin after the liver. One entire, cooked egg provides 1/3 of the RDI for biotin. 

In short 

One must start eating a healthy diet by getting enough of the eight B complex vitamins to avoid serious deficiency that may lead to the lethal condition of Anemia. Meat (particularly liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds, and fortified foods like breakfast cereal and nutritional yeast are all good sources of B vitamins.