
Consumption of foods rich in B vitamins is important for overall health, but their main "superpower" is to reduce the impact of stress and have a beneficial effect on mood. By consuming these products, you can be sure that you are getting enough B vitamins.
What are B vitamins?
The group consists of eight different vitamins that work together to keep your body healthy:
- Thiamine (B1) – thiamine is necessary for breaking down sugar molecules from food.
- Riboflavin (B2) – there is evidence that it helps prevent migraines.
- Niacin (B3) – Coenzymes from niacin are used in more than 400 different enzyme reactions in the body.
- Pantothenic acid (B5) – helps improve skin health.
- Pyridoxine (B6) is necessary for the development of the brain and immunity.
- Biotin (B7) – plays an important role in skin health.
- Folate (B9) – reduces the risk of developing spina bifida and neurological birth defects during pregnancy.
- Vitamin B12 - helps with depressive disorders.
Products especially rich in B vitamins
Avocado
Half an avocado can provide more than 10% of your daily needs for vitamins B5, B6, folate, niacin and riboflavin.
Banana
Bananas are rich in potassium, but they also contain folate, niacin and 20% of your daily need for vitamin B6.
Bean
Legumes, such as chickpeas and beans, are rich in fiber, protein and B vitamins.
A cup of chickpeas contains 55% of your daily value of vitamin B6.
Fish and seafood
A serving of fish or seafood provides the daily requirement of vitamin B12.
Cabbage and greens
Asparagus, broccoli and leafy greens (such as spinach) are full of B9, which helps the body make new cells.
Mushrooms
Portobello, boletus and porcini mushrooms are rich in vitamin B6, niacin, riboflavin and thiamin. Shiitake mushrooms also contain vitamin B5.
Nuts and seeds
The seeds are full of B vitamins. One serving (or four tablespoons) contains at least 25 percent of your daily needs for vitamin B5. Sunflower seeds also contain folic acid and vitamin B6.
Potato
Potatoes are rich in vitamin B6, folate, niacin and thiamin.