We all know about vitamin A, C, D, E but not many know about the importance of vitamin B. There are 8 vitamin Bs which are together known as B complex vitamins and that includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). They have their own unique function but together they help in producing energy and also make molecules in our body which are important for our cells. 

Our body cannot store these vitamins for long period which is why it is important to replenish them via food. So here are a few food items that you must add to your daily diet so that our body functions normally. 

Green Vegetables

green veg vb

Even if green vegetables are not your favourite, add them to your diet in some or the other way. They are rich in folate (B9) content. These vegetables include spinach, green turnips and lettuce. Have them as a smoothie or as a sabji or even in a salad. However, while cooking, a lot of folate is destroyed so to minimize the loss, steam the greens until they are somewhere between crispiness and tender. 

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eggs vb

One large egg has biotin and other smaller amounts of other B vitamins. Have cooked eggs using these recipes and never raw as they have a protein called avidin which prevents absorption in your gut. Cooked food is any day safer and it also inactivates avidin. 

Oysters & Clams 

oyster clams vb

A delicacy for sure, if you get to have oysters then do not miss that opportunity. Clams and mussels are also good as they all are rich in B12. These seafood items also have folate, niacin and thiamine.


milk vb

Milk has riboflavin, thiamine, riboflavin, pantothenic acid, and cobalamin which makes it an excellent source for replenishing vitamin B in our body on a daily basis. So just 1 mug a day and you are sorted.

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Sunflower Seeds

Sunflower seeds are carriers of folate, pantothenic acid, niacin, and B6. If you are allergic to nuts, have sunflower seed butter. Just spread some on your toast and sip on chilled milk. 

Chicken and Turkey

Chicken and turkey are rich in niacin and pyridoxine content. White meat especially chicken breasts has more of these vitamins as compared to dark meat (chicken or turkey thigh)


legumes vb

Legumes are high on folate content. They also have B vitamins, including niacin, thiamine, riboflavin, pantothenic acid and B6. These foods include chickpeas, black beans, green peas, edamame, kidney beans, roasted soy nuts and lentils.

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A favourite of many, curd has B12 and riboflavin. Have it as a raita, in a Himachali dish or a Kashmiri curry, or even raw with a dal, a cup of dahi is enough. 

Before you add anything to your diet which is not normal or regular for you, it is best to consult your doctor and not diagnose yourself. 

For more information on foods rich in minerals and vitamins, stay tuned to HerZindagi.