How to Increase Vitamin B Intake without Nutritional Supplements

A well balanced diet should provide us with all the B vitamins we require, but because several B vitamins are water soluble and not retained by the body, we need a daily dietary source. Many people are deficient in B vitamins because of the prevalence of processed foods, toxins, refined sugar, cooking methods and general malnutrition. Deficiency of B vitamins can cause neurological disorders, anemia and permanent health damage in children.

Difficulty: Moderately Easy

Instructions

1. Add more lean meats to your diet. The richest source of vitamin B is animal products. Liver and muscle flesh are the best sources of B vitamins. Chicken breast is another good source of B vitamins.

2. Eat more cheese. Cheese shines among dairy products, many of which contain riboflavin. Cheese contains a host of B vitamins, including niacin, biotin, pantothenic acid and folic acid. It is possible that these vitamins are produced while cheese is curing.

3. Opt for whole grains. Plant sources of vitamin B complex are whole grains, including brown rice, whole-wheat pasta, oatmeal and barley. Lesser know sources are apricot kernels, pumpkin seeds, sesame seeds and rice bran.

4. Serve up a variety of legumes, which are a good dietary source of vitamin B. Navy beans and various nuts provide vitamin B. Lentils and soybeans are rich in vitamin B6, one of the most important of the B vitamins

5. Eat a variety of fresh, green vegetables to add vitamin B complex to your diet. Dark green leafy vegetables such as turnip greens and bok choy, as well as peas and potatoes contain vitamin B.

Resources

• More Health Information on vitamin B Nutritional Supplements
• Even More Information on vitamin B nutrition supplements
• Additional Health Reading on vitamin B