Avoid vitamin B deficiency by eating these foods
Vitamin B has eight sub-variants including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folate (vitamin B9), and cobalamin (vitamin B12). Each of these has a unique role to play when it comes to fitness and health. However, a deficiency of these can cause anemia or beriberi. Eat these vitamin B-rich foods.
Eggs
Eggs are a good source of vitamins B5 and B12. Additionally, as per studies, one egg contains 35% of the daily recommended intake of vitamin B7, which makes it an offering that you should savor every day to steer clear of vitamin B insufficiency or deficiency. It also contains 20% daily intake value of vitamin B2 and 6% that of vitamin B9.
Avocado
Avocado is another amazing source of vitamin B that you can include in your daily diet. The reason? Well, as per studies, just 150 gm of this fruit is enough to offer you 30% of your daily vitamin B9 and 23% of vitamin B6. If consumed regularly, you can steer clear of medical issues like anemia, chronic fatigue, etc.
Milk
You can keep vitamin B deficiency at bay by drinking a glass of milk every day. Well, that is because 240 ml of milk can offer 26% of the daily recommended intake of vitamin B2, 9% of vitamin B1, 18% of vitamin B5, and 46% of vitamin B12. Surprisingly, it has also been found that dairy products also feature good amounts of vitamin D.
Legumes
Legumes like black beans, chickpeas, lentils, kidney beans, pinto beans, green peas, edamame, and roasted soy nuts are loaded with vitamin B. As per several studies, of all the vitamin B types, legumes in general are specifically rich in vitamin B9 (folate) and each of these above-mentioned offerings significantly contributes to your daily intake of this vitamin.
Whole grains
And we end the list with one of the most important and common sources of vitamin B - whole grains. Offerings like brown rice, millet, and barley, besides comprising high levels of dietary fiber, copper, and magnesium, are rich in mostly all types of vitamin B. Brown rice and whole wheat contain vitamins B1, B2, B3, B5, and B6.
