What Are the Signs of Vitamin B Deficiency? 9 Foods Rich in Vitamin-B

Do you know 8 nutrients come together to make the complex vitamin B? Incredible, right? Most people think that vitamin B is a single nutrient, but it consists of eight nutrients, and all of them have different functions and are essential for our body.

Vitamin B is a water-soluble nutrient, providing our body with multiple benefits. These benefits include:

• Prevention of infection in the body
• Cell growth
• The smooth functioning of nerves
• Good digestion
• Healthy appetite
• Cardiovascular health
• Good energy levels

The eight nutrients that make up this complex vitamin B includes:

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Biotin (B7)
• Folate (B9)
• Cobalamin (B12).

Each of these nutrients is essential, and deficiency of any of one of them leads to different symptoms. The good news is sources of vitamin B are available with ease. With a balanced diet of fruits, grains, and vegetables, you can absorb all vitamin-B nutrients and lead a healthy life. Also, dietary supplements like true vitamins are perfect to fill any gaps your body has in vitamin B.

How do you know if you have a vitamin B deficiency? A blood test can tell you for sure, and to get that, here are a few signs to look out for in your body.

Signs of vitamin B deficiency

Vitamin B12 deficiency signs

• Constipation
• Loss of appetite
• Tingling and numbness in feet and hands
• Fatigue
• Weakness

 Vitamin B-6 deficiency signs 

• Nausea
• Confusion
• Depression
• Prone to infections
• Dermatitis or skin rashes
• Anaemia
• Oral ulcers
• Chapped lips 

Vitamin B9 deficiency signs 

• Diarrhoea
• Sore mouth
• High chances of birth defect during pregnancy
• Mood changes

 Vitamin B7 deficiency signs

• Frizzy hair
• Conjunctivitis
• Hair loss 

Every vitamin B nutrient causes different symptoms if there is a deficiency of the same. Thus, it is best to discuss your symptoms with a doctor instead of self-dignosisng. With a proper diet and supplements, you can overcome this deficiency.

9 Best sources of vitamin B

1. Whole grains like rice or millet

Whole grains are one of the best sources of vitamin B. It is rich in vitamins B1 and B2. These include whole wheat, barley, millets, and brown rice. The last three are, especially, high in vitamin B and should be part of your diet. Fortunately, these are also great for losing weight, so they can be part of most people’s diet.

The reason experts recommend you to eat more whole grains as refined grains have no nutrients. The processing of them removes most nutrients from white rice, bread, or pasta.

Salmon is a fatty fish that is rich in multiple vitamin B. It is a good source of vitamin B, including B1, B2, B5, B3, B6, and B12. It is also rich in omega-3 fatty acids, essential for heart health. Even pregnant women can consume this, as this fish has a low amount of mercury.

You can include it in your salads or make a main course out of this delicious fish. Even tuna is a good source of vitamin B and a low-mercury option in fish.

3. Leafy green vegetables

If you love vegetables, it is time to include them in your diet big time. Most leafy green vegetables are a good source of vitamin B9 or folate. These include spinach, turnips, romaine lettuce, and more. These also have other nutrients, so you can enjoy them raw or cooked to absorb all the nutrients.

4. Eggs

Eggs are a breakfast staple in many countries and this protein-rich food is also high in vitamin B12, B2, and B5. To ensure you get the full benefits of eggs, take two large eggs and make a scramble or eat it after boiling.

5. Avocados

If you are not eating avocado once a week, you miss out on tons of nutrients. Firstly, avocados are a rich source of healthy fats, which your body needs. Furthermore, a cup full of an avocado provides you with so much vitamin B6 and B9 (folate). There are other benefits of avocados too, like they boost your health, mood, heart, and bone strength.

Eat it as part of your salad, mix it in your smoothie, or enjoy it as a spread on your toast.

6. Meat and poultry

If you are non-vegetarian and have low vitamin-B levels, try to include more meat and poultry in your diet. Pork, chicken, turkey, beef, and so on are rich in multiple vitamin-B, like B12, B3, and B6.

Also, these are rich in zinc, protein, and other nutrients, providing you with benefits. Furthermore, you can tweak them to fit your diet recipes.

7. Milk and other dairy products

Most dairy products, including milk, are rich in vitamin B12. Research shows that people absorb B12 better from milk and other dairy sources. These include yogurt or cottage cheese, or cheese. Remember that vegan yogurt is not a good source of vitamin B unless fortified.

Milk also has other vitamin B nutrients like B5, B2, and B1. One glass of milk per day can give you tons of nutrients. You can switch to low-calorie milk if you are trying to lose weight.

8. Legumes

Legume is a family of food that includes green peas, chickpeas, black beans, lentils, kidney beans, and more. Other than being a high source of protein, they are a rich source of folate or vitamin B9. Moreover, it is rich in multiple other vitamin B, making it a must in your daily rotation of meals.

If you are pregnant and have low levels of folate, do include these items after consulting with your doctor.

9. Nutritional yeast

Nutritional yeast is inactive, so its use is restricted to adding flavours to multiple dishes. It is mostly fortified and is a good source of vitamin B.

Vitamin-B is crucial for multiple health benefits, as we read above. Try to include many natural sources of vitamin B in your diet. Also, taking dietary supplements to increase your daily intake of vitamin B is not a bad idea. Talk to your doctor if you see any signs of deficiency and start working on resolving it with diet and supplements.