Vitamin B is a huge family of nutrients that includes more than a dozen essential vitamins and minerals. And although they all do slightly different things, most vitamin Bs (other than B-12) are beneficial to your health. Here are the some of the healthiest foods high in vitamin B, plus how much of each you can expect to get with each serving.
1. Sunflower Seeds
Sunflower seeds are popular with people on low-carb diets because they’re rich in fiber, magnesium and zinc. A half cup of the seeds contains just 100 calories, 4 grams of protein and 5 grams of unsaturated fat. They also have high levels of vitamin B1, B6, folate and niacin. B vitamins help keep your brain sharp, support your metabolism and improve your ability to handle stress. They may also reduce the risk of heart disease and stroke by lowering levels of homocysteine in the blood.
2. Spinach Spinach is one of nature’s most nutrient-dense foods, boasting an impressive list of vitamins and minerals per calorie, including nearly 20 percent of your daily iron needs per cup. It’s particularly rich in vitamin K, which helps promote bone health by improving calcium absorption during digestion.
3. Almonds Almond contains Vitamin B2 or Riboflavin which is essential for body growth and red blood cell formation. It also helps in the metabolism of food in the body. A handful of almonds taken daily will keep your heart healthy by lowering bad cholesterol levels in the blood stream.
4. Soybeans Soybeans are one of the best sources of Vitamin B3 or Niacin which helps in reducing cholesterol levels in the body. It also promotes good circulation of blood throughout the body and improves the functioning of cells in the brain and nerves. Soybeans are also rich in iron which helps fight anemia by preventing deficiency of red blood cells in the body.