B strong, B healthy: Sources of the amazing B vitamins

April 1, 2016

The human body needs 13 different vitamins to survive and thrive, and the B-group vitamins account for eight of those 13 vitamins. B vitamins are essential to life and wellness, especially when it comes to nervous, brain, and cardiovascular system function. They are vital for energy production and healthy red blood cell formation and function. B vitamins don’t directly give you energy, but instead, they help your body use protein, fats, and carbohydrates efficiently as fuel, which occurs during digestion and absorption.

A B vitamin deficiency can include many serious health issues such as: anemia, fatigue, depression, constipation, poor digestion, heart problems, confusion, poor memory and concentration, poor skin, hair and nails, irregular heartbeat, moodiness, lack of appetite, and anxiety.

Here are the top five groups of foods that are bursting with the B’s to keep you healthy:

Seeds
All seeds, including hemp, chia, flax, sunflower, sesame, pumpkin, and grain-like seeds such as quinoa, millet, teff, amaranth, and buckwheat are packed with B vitamins. Though none contain Vitamin B-12, they all have at least some of the other B vitamins included, namely Vitamin B6. Ancient grain-like seeds also have high levels of Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B5 (pantothenic acid), and Vitamin B9 (folate). Chia seeds are also a great source of biotin, which is the B vitamin associated with clear skin, healthy hair, and strong nails.

Vegetables
Yes, plain old veggies are some of the most awesome sources of B vitamins to include in your diet. Asparagus, broccoli, leafy greens, sweet potatoes, and onions are all excellent sources of Vitamin B6. Leafy greens, lettuce, asparagus, broccoli, artichokes, leaks, cauliflower, and green beans are also a great source of folate.

Fruit
Avocados, tomatoes, bananas, dates, figs, and squash are all excellent sources of Vitamin B6, which assists in nervous system function. These fruits are also rich in Vitamin B5, which plays a crucial role in converting food to energy (primarily carbohydrates).

Beans and legumes
Green peas, chickpeas, lentils, black beans, pinto beans, kidney beans, and edamame are all bursting with almost every B vitamin (except Vitamin B12). They’re also a good source of fiber, so they will digest more slowly, which could help the B vitamins be absorbed a little easier.

Grains
Grains are also some of the best sources of all B vitamins except Vitamin B12. In addition, they’re rich in fiber, potassium, and magnesium. Oats, barley, wheat germ, and wild rice boast some of the best sources of B vitamins, though all of them contain larger amounts of B’s than many other foods.

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