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As the world is becoming more health-conscious, people attach more significance to vitamin and mineral consumption with everyday food diets. In this regard, the eight B vitamins are known for releasing energy from carbohydrates and transporting energy nutrients across the body. Thus, having foods rich in vitamin B can benefit most individuals and their health conditions.
Are you looking for ways to fine-tune your diet and make it more nutritious? This article will give you a detailed account of the suitable food sources with high vitamin content!
Thus, vitamin B is an essential requirement for the human body, and individuals must consume vitamin B foods. It is always advisable to include natural vitamin B rich foods in your diet instead of relying on vitamin supplements. The process is more cost-effective and free of side effects. Usually, food items with 10%-19% of Reference Daily Intake (RDI) per serving are considered a good source, while those with 20% RDI are considered high in vitamins. You can include the below-mentioned vitamin B food sources in your daily diet in this context.
When it comes to vitamin B fruits, there can be various options.
Plums and prunes: These are similarly rich in vitamin B. About ½ cup of prunes contains 1.6mg of niacin. Thus, it is evident that fruits can effectively develop your diet with vitamin B foods.
Various dairy products can be considered rich sources of vitamin B foods.
Animal proteins are highly vitamin-rich food products.
What Is the Role of Vitamin B in Keeping Your Body Healthy?
Vitamin B is an essential water-soluble vitamin mandatory for various bodily processes. Out of 13 vitamins, 8 are vitamin B. These include the following.
Collectively, these are called B complex vitamins. These vitamins help in producing energy and creating essential molecules in the cells. Apart from this primary role, vitamin B also indulges in the following roles to keep a human body healthy.
The following table discusses the right amount of vitamin B consumption necessary for a healthy lifestyle.
Type of Vitamin B |
Standard Quantity (19-64 Years) Per Day |
Overconsumption Impact |
Thiamin (B1) |
1 mg for men and 0.8 mg for women |
Not much research on overconsumption effects of thiamin |
Riboflavin (B2) |
1.3 mg for men and 1.1 mg for women |
Not much research on overconsumption effects of riboflavin |
Niacin (B3) |
16.5 mg for men and 13.2 mg for women |
Skin flushes, liver damage |
Pantothenic acid (B5) |
There is no set amount of standard consumption. |
Not much research on overconsumption effects of Pantothenic acid |
Pyridoxine (B6) |
1.4 mg for men and 1.2 mg for women |
Loss of feeling in arms and legs leading to peripheral neuropathy |
Biotin (B7) |
Minimal amounts to help the body create fatty acids |
Not much research on overconsumption effects of Biotin |
Folate [Folic Acid] (B9) |
200 micrograms for both men and women/400 micrograms for pregnant women |
Nervous system damage |
Cobalamin (B12) |
1.5mg for both men and wo men |
Not much research on overconsumption effects of cobalamin |