Our diet plays a very crucial role in keeping us healthy. It is very important to consume vital nutrients to protect our body from various diseases and illnesses. Our daily meals should contain the right amount of all essential vitamins and minerals that our body needs for its smooth functioning. Speaking particularly about vitamin B, it keeps the heart healthy and helps the body to produce energy and make important molecules in the cells.
According to Harvard School of Public Health, it also helps fat in breaking down amino acids and transporting oxygen and energy-containing nutrients around the body. This vitamin also supports the overall functioning of the brain. As per National Institutes of Health, an adult need to consume 2.4 mcg of vitamin B per day. Deficiency of this nutrient can cause diseases like beriberi and anaemia.
Here are seven best sources of vitamin E you must include in your daily meals:
Whole Grains
Whole grains like brown rice, barley, quinoa, oats and millets are powerhouses of nutrients along with B vitamins. As they are barely processed, the bran, germ and endosperm preserve all the essential vitamins. You can switch to whole grains instead of refined grains to stay healthy like picking whole wheat bread in place of white bread or cooking brown rice in place of white rice.
Eggs
According to the National Center of Biotechnology Information, egg yolk contains high amount of vitamin B1, B2, B5, B6, B9 and B12. These nutrients help in creating energy, hormone synthesis and development of red blood cells. Apart from eating them boiled, eggs can be relished as omelette, sandwich, bhurji and curry.
Milk
Besides calcium, milk is also a good source of vitamin B. According to a journal by Oxford Academic, dairy products retain a major part of vitamin B12 that cures anaemia and promote microbial synthesis. Apart from drinking on its own you can also consume milk in cereals, puddings and desserts. Cheese is a good source of vitamin B12 as well.
Legumes
According to the National Center of Biotechnology Information, legumes such as black beans, chickpeas and lentils are high in B vitamins along with protein and fibre. They help in boosting your mood and brain health. These plant-based items are also good for lowering blood sugar and cholesterol levels. Legumes can be relished as salads and curry.
Citrus Fruits
According to WebMD, citrus fruits like oranges, pomelos, limes, grapefruits and lemons contain six types of B vitamins including B1, B2, B3 and B5 that help in preventing anaemia and other diseases. Besides eating on their own, citrus fruits can be enjoyed as juice, salads and desserts.
Salmon
According to the National Library of Medicine, salmon fish contains good amounts of vitamin B2, B3 and B12 that help in keeping your heart and brain healthy. You can enjoy salmon in sandwiches, curries, salsa, soup and salads. This colourful fish is also rich in omega 3 fatty acids.
Spinach
Leafy greens like spinach are abundant in B vitamins that help in the creation of red blood cells and DNA synthesis. It also supports eyesight and good skin. You can eat spinach as palak paneer, curry, stir-fried, salad as well as soup. Besides spinach you can also add kale and Swiss chard in your meals for vitamin B.