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Best Ways to Get Vitamin B in Your Diet

June 5, 2019 by

Having a sufficient amount of B vitamins in your diet is an important factor in keeping your body mentally and physically healthy. If you do not have enough B vitamins, you could experience a variety of health issues, such as respiratory issues, dementia, psychiatric symptoms, and blood conditions.

But how can you ensure that you have a sufficient amount of B vitamins in your diet and how do you know which B vitamins are the most important for your particular needs?

Vitamin B12 is especially important for a variety of vital biological functions, such as your body’s ability to produce adrenal hormones, metabolize and break down fat, carbohydrates, and folate, produce red blood cells, absorb iron, boost the function of your nervous system, and support your brain health.

B vitamins can be found in a variety of foods, so it isn’t too hard to make sure that it is in your diet. However, some foods are particularly high in B vitamins, and these foods are important to keep as a large part of your diet to ensure that you do not become deficient in this important vitamin. Here are some great food sources for you to get your much-needed vitamin B:

Niacin (B3)

Niacin is important because it protects your cardiovascular health by lowering your cholesterol and preventing arterial plaque from accumulating, which may lead to a stroke or heart attack. Some foods that have a lot of B3 in them are liver, veal, chili powder, peanuts, chicken, sun-dried tomatoes, and bacon. Some other options are paprika, baker’s yeast, espresso, duck, spirulina, soy sauce, and shitake mushrooms.

Vitamin B6

Vitamin B6 is essential for metabolism, especially your body’s ability to breakdown proteins. There is a direct relationship between how much protein you eat and how much vitamin B6 you should include in your diet.

Nutritional yeast is a great source of B6. Other foods that include vitamin B6 include turkey, avocado, beef, spinach, chicken, wild-caught salmon, bananas, sweet potatoes, pistachios, potatoes, and sunflower seeds.

B8 (inositol/biotin)

Vitamin B8 is important for preventing the buildup of fat in the liver and heat, promoting healthy hair growth, converting food into energy, providing the brain with proper nutrients, and promoting proper nerve transmissions. B8 is an essential component of phospholipids, which is the most important type of fat in plants and animals. Some food source of B8 include meat, chicken, egg yolks, liver, fish, nuts, and legumes.

Folate (B9)

Folic Acid, also called vitamin B9 or folate, is a naturally-occurring, water-soluble vitamin. It plays a vital role in producing and maintaining new cells. Adults and children both needs B9 to stave off anemia.

B9 comes in a synthetic form and natural form. The synthetic B9 is what is used in supplements, and B9 in foods is called folate, which is a natural form of this B vitamin. To boost your consumption of folate, eat raw, organic leafy green vegetables, broccoli, spinach, asparagus, pinto beans, turnip greens, kidney beans, and black beans.

Vitamin B12

Vitamin B12 helps in the formation of healthy red blood cells and nerve cells. It also helps in the production of DNA material that is found in your cells. A common symptom of B12 deficiency is fatigue or low energy.

Vitamin B12 is found in animal tissues, which means that it is important for vegetarians and vegans to take a supplement. Some foods that have B12 in them are beef, lamb, snapper, salmon, shrimp, eggs, dairy, and poultry.

Biotin (B7)

Vitamin B7 is another B vitamin that plays a critical role in your metabolism. It also helps boost the health of hair, skin, and nails.

In addition to healthy fat and protein, biotin can be found in cooked eggs, livery, kidney, salmon, almonds, walnuts, and peanuts. People often supplement with extra biotin if they are having issues with the health of their hair, skin, and nails, but if you have enough of this vitamin in your everyday diet, you likely don’t need to add more in the form of a supplement.

B vitamins are important in the maintenance of your overall health, so it is important to make sure that you are getting enough of them in your diet. Make sure to include as many of these foods as possible in your everyday routine.

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