How to overcome Vitamin B deficiency?

Every one of us wants to stay fit and healthy. We must put some effort into fulfilling our wish to keep ourselves fit and healthy. A healthy body makes a healthy mind. If you are healthy, you can think better, and perform well. A healthy body is a dream of everyone. If you want to live happy you will have to stay fit and healthy. Because if you are healthy, you can spend your life very happily. A healthy body has very few chances to stay ill. A healthy person lives his life energetically and full of passion. Health is wealth. You can enjoy each and every moment of your life if you are healthy and physically fit.

So, it is necessary to keep yourself healthy if you want to enjoy your life instead of spending it. There are many things you need to encounter to stay fit and healthy. For example, exercise, a good and balanced diet, physical activities on regular basis, a perfect quantity of intake of water, amount of minerals, vitamins, fiber, and proteins that your body requires. All these things play an essential role to keep you healthy and keep you away from doctors and diseases. Vitamins play a very important role to keep you physically fit. Like all other minerals and nutrients, a number of vitamins are also required for a healthy body.

In this article, we will learn about Vitamin B’s importance for a healthy and fit life. So, keep reading to know about Vitamin B’s benefits and how to overcome its deficiency.

Vitamin B:

Vitamin B is a water-soluble vitamin. It is naturally found in many foods. Normally we are aware of 2 common B vitamins. But there are actually eight B vitamins.

  • B1 (thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folate {folic acid})
  • B12 (cobalamin)

These vitamins help to transport oxygen and energy-containing nutrients to the whole body.

The best source of Vitamin B:

Vitamin B is the best source of nutrients. You can get Vitamin B naturally from some specific food items. You can also get Vitamin B through supplements. But the best way to overcome Vitamin B deficiency is through our daily diet. If you choose the food which contains Vitamin B on regular basis, you can get rid of Vitamin B deficiency. Here is the list of some foods that are rich in Vitamin B.

  • Whole grains (rice, barley, millet)
  • Meat (red meat, fish)
  • All dairy products (milk, cheese etc.)
  • Fruits (citrus fruits, banana, avocados)
  • Dark green leafy vegetables (broccoli, spinach, kai lan)
  • Seeds and nuts (sunflower seeds, almonds)
  • Legumes (beans, lentils)
  • Salmon
  • Liver and other organ meats
  • Eggs
  • Oysters, Clams and Mussels
  • Turkey and Chicken
  • Yogurt
  • Nutritional and Brewer’s Yeast
  • Pork
  • Fortified Cereal
  • Trout

Vitamin B content of Various foods:


B vitamins Oysters, % RDI Clams, % RDI Blue mussels, % RDI
Thiamine (B1) 8% 10% 20%
Riboflavin (B2) 26% 25% 25%
Niacin (B3) 18% 17% 15%
Folate (B9) 4% 7% 19%
Cobalamin (B12) 480% 1,648% 400%


  • Black beans: 32% of the RDI
  • Chickpeas (garbanzo beans): 35% of the RDI
  • Edamame (green soybeans): 60% of the RDI
  • Green peas: 12% of the RDI
  • Kidney beans: 29% of the RDI
  • Lentils: 45% of the RDI
  • Pinto beans: 37% of the RDI
  • Roasted soy nuts: 44% of the RDI

Symptoms of Vitamin B Deficiency:

Like all other nutrients, Vitamin B deficiency causes many disorders in your body. If you are taking a specific amount of Vitamin B, it will help to cover Vitamin B Deficiency. Lack of Vitamin B may result in the following disorders.  

  • Anaemia
  • Poor muscle coordination
  • Mood changes (mental confusion)
  • Numbness in hands, feet and other body parts
  • Memory breaks
  • Risk of defect by birth (in pregnancy)
  • Forgetfulness
  • Irritability
  • Sore mouth and diarrhea
  • Chapped lips
  • Depression
  • Inflammation of the mouth
  • Skin diseases such as seborrheic dermatitis

all the above-mentioned problems are due to a lack of Vitamin B. It can be resolved by supplements too but to cover this by diet is always the best and most beneficial solution.

 Benefits of Vitamin B:

Vitamin B helps to transfer carbohydrates and other nutrients throughout the body. The B vitamins play an important role to work your brain properly and perfectly. An adequate amount of B vitamins is essential for the best physiological and neurological functions to work perfectly. B vitamins help to prevent the risk of cancer disease, especially skin cancer and lung cancer. In short B complex are essential for the betterment of your health.

Related Post:

How to overcome Vitamin A Deficiency?

How to overcome Iron Deficiency?

How to Overcome Vitamin D deficiency?

FAQ Section:

  • Why are B vitamins important?
  • What are the advantages of B vitamins?
  • Which foods are rich in B vitamins?
  • Can B complex save you from skin cancer?
  • Which dairy products are rich in Vitamin B?


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