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B Vitamins recipes


Last Updated : Jun 01,2018



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Recipes rich in B Vitamins

Have you ever wondered why there is so much hype about eating a “Balanced Diet” daily? That is because, in order to function efficiently, your body requires a variety of nutrients which comes from a variety of food groups. Such is the case with B Vitamins, a key player in maintaining a good cell health and keeping you energized throughout the day. 

B vitamins are a group of water soluble vitamins and this B vitamin family majorly contains 8 vitamins Vitamin B1, B2, B3, B5, B6, B7, B9 and B12. All of these B Vitamins have a different role to play in the body. Even though each of it has a unique function, all of them work in coordination.

When you do not have adequate amount of these vitamins through diet, the doctor prescribes a B-complex supplement to fill in the gap. 

Who is at a risk of B Vitamin deficiency?

Certain groups like pregnant women and older adults are vulnerable and may be at a risk of developing B vitamin deficiency. Conditions like Crohn’s disease, HIV, Gluten Intolerance and Excessive Alcoholism may result in inadequate absorption of these vitamins from diet.

Since the B vitamin family is water soluble, it is flushed out of the body daily, therefore it needs to be constantly replenished by consuming foods rich in B vitamins to avoid any nutrient deficiencies.

What is the function of B vitamins?

The B vitamins have a number of functions, they play an important role in energy production, macronutrients metabolism (carbohydrate, protein and fat), the synthesis and repair of DNA and RNA. They also help in maintaining a healthy skin and muscle tone, and maintaining a healthy nervous system.

What do B vitamins do for your body?

B vitamins do not directly provide fuel to your body, instead they help your body to use the fuel created by carbohydrates, proteins and fats and help your cells to multiply by making new DNA.

The entire B vitamin family is important for maintaining good brain health, and also for the nervous system to work efficiently. They are also involved in maintaining a good health of hair, a good skin tone, nerves, glands, digestive system, immune system and blood cells. Since they play an important role in growth and development, they are a crucial part of the children’s diet.

Since they are water soluble, B-vitamins are easily destroyed, mostly by excessive consumption of alcohol, cooking, food processing can also reduce the amount that will be absorbed, thereby, making rice, white bread and white flours less nutritious than their whole grain counterparts.

What are the different kinds of B vitamins?

Each B vitamin has to play a unique role in the body and can be obtained from particular food sources.

Vitamin B1

Also called as Thiamine, it helps in converting food into energy for being used by the body, it supports normal nervous system function and plays a significant role in muscle contraction. It is also called as “anti-stress” vitamin because it has the ability to avoid damages to immune system.

Sources: Red meat, Whole grains, Beans, Sunflower seeds, Nuts, Spinach, Kale

Vitamin B2

Also called as Riboflavin, Vitamin B2 is important for growth and development, red blood cell production, helps to maintain healthy hair and skin and also protects the digestive tract.

Sources: Dairy products, Broccoli, whole grains, eggs, almonds, sesame seeds.

Vitamin B3

Also known as Niacin, Vitamin B3 boosts HDL cholesterol (the good cholesterol), lowers LDL cholesterol and also improves brain function. It helps in energy synthesis and cell metabolism. It also helps the digestive system and nerve function.

Sources: beef, poultry, green vegetables, eggs, beans, nuts, sesame seeds

Vitamin B5

Also known as Pantothenic acid, it plays a pivotal role in the breakdown of fats, proteins and carbohydrates for providing energy to the cells. It also aids in the production of red blood cells, steroids, neurotransmitters and stress related hormones. It also helps in efficient working of digestive tract.

Sources: organ meats, egg yolk, whole grains, avocado, peanuts, milk and milk products, legumes

Vitamin B6

It is involved in a lot of cellular reactions in the body, Vitamin B6 is also known as Pyridoxine, keeps the body operating at their best. It helps the body metabolize amino acids from the food you eat, it helps in building new red blood cells, and is also involved in maintaining sleep patterns and mood changes as it helps in production of neurotransmitters like norepinephrine, melatonin and serotonin.

Sources: meat, eggs, bananas, sesame and sunflower seeds, spinach, carrot

Vitamin B7

Also known as Biotin, vitamin B7 improves metabolism, tissue maintenance and supports healthy hair, skin and nails. It also helps you calm and maintain a healthy nervous system.

Sources: Egg yolk is the best source of Biotin. Other sources include strawberries, broccoli, cabbage, cauliflower, meat, nuts.

Vitamin B9

Also known as Folic acid, Vitamin B9 is essential for optimal brain functioning and has an important role in the production of RNA and DNA. It also has a role in the development of the brain of the fetus during pregnancy. Therefore pregnant mothers are given folic acid supplementation to favor complete growth of the brain of fetus and also prevent neural tube defects. It is also essential for rapid growth of cells during pregnancy, infancy and childhood.

Sources: Dark leafy greens, asparagus, broccoli, Brussel sprouts, avocados, dates, beans.

Vitamin B12

Also known as Cobalamin, is a team player. It works in coordination to produce red blood cells and thereby helps in transporting oxygen by creating hemoglobin. It also helps in maintaining and regulating a healthy nervous system.

Sources: Cobalamin predominantly occurs in animal foods like chicken, beef, fish. In small amounts it is present in eggs, milk, curd and paneer. Vegetarians might have to go for a supplementation.

Deficiency of B vitamins

If your diet does not comprise of sources rich in B vitamins, you might be at a risk of developing a deficiency. Since, the pre dominant sources are non-vegetarian, vegetarians and vegans are more likely to develop a deficiency.

8 Common Symptoms of B vitamin Deficiency

1.     Skin disorders like dermatitis, dry skin, angular stomatitis (cracks at the corner of the mouths)

2.     Muscle weakness, lack of coordination, fatigue

3.     Confusion, head ache, irritability

4.     Numbness, tingling in the fingers

5.     Soreness in the muscles and joints.

6.     Anaemia

7.     Nausea, vomiting, diarrhea

8.     Folate deficiency may cause neural tube defects in the growing fetus

Try to incorporate B vitamin sources in your daily diet. It is always recommended to fulfill your daily requirements from diet instead of popping up a pill. 

This makes it pretty clear, that the entire B vitamin family is of utmost importance and cannot be neglected while making daily food choices. Here we bring for you a range of recipes rich in B vitamins which will definitely nurture your health.

Happy Cooking!

 

 


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Recipe# 36699
18 Jun 18

 
 by Tarla Dalal
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assort ....
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Recipe# 33349
16 Jun 18

 
 
by Tarla Dalal
Pindi chole, although this classic recipe is an indispensable part of any elaborate menu, making it can be quite tedious! not any more, thanks to the pressure cooker that makes this dish so easy and fast to make.
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Recipe# 1747
16 Jun 18

  This recipe has an associated video
 by Tarla Dalal
Long-grained basmati rice, pressure-cooked in tangy tomato-based gravy interspersed with spongy cottage cheese cubes, the paneer pulao is a toothsome treat that will delight your family and friends! Enjoy this pulao as it is or have it with
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Recipe# 362
14 Jun 18

 
 
by Tarla Dalal
Who doesn’t love the tangy, appetizing flavour and creamy mouth-feel of Tomato Soup? Here is a variant with a desi touch, where the tomatoes are blended with cooked moong dal, to improve the texture and balance the flavour too. Onions, sautéed in butter, add more punch and a bit of crunch to t ....
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Recipe# 22311
31 May 18

 
 by Tarla Dalal
The sweet, earthy flavour of green peas meets the herby accents of basil in this awe-inspiring recipe. We have retained the high fibre content of green peas in this soup by not straining it. This, along with the restricted use of salt, makes this soup good for those with high blood pressure. Alt ....
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Recipe# 22786
04 Jun 18

  This recipe has an associated video
 by Tarla Dalal
Pindi Chole is a classic dish from the Punjabi repertoire, which is flavoured with a large assortment of spice powders and other ingredients like ginger, garlic, tomatoes and onions, which lend an irresistible flavour and aroma to it. While ....
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Recipe# 41134
09 Jun 18

 
 by Tarla Dalal
The Almond, Berry and Coconut Cake is a dashing treat for the palate, with its melt-in-the-mouth texture and splendid flavour. This unique cake is made with almond flour, coconut, pumpkin seeds, sunflower seeds and honey, unlike run-of-the-mill cakes that are made with maida and sugar. Your body ....
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Recipe# 38994
31 May 18

 
 by Tarla Dalal
A combination of rice flour and whole wheat flour ups the health quotient of these ragi rotis. Embellished with vegetables and flavoured with cumin seeds and curry leaves, they make a wholesome breakfast . For a healthier meal, roll them out very thinly ....
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Recipe# 42153
31 May 18

 
 by Tarla Dalal
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too! All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
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Recipe# 40397
31 May 18

  This recipe has an associated video
 by Tarla Dalal
Ever thought of making a khichdi with barley? Try it once, and you will want to keep repeating this masterpiece in your kitchen. Made of barley and a horde of veggies, this tasty dish is colourful and attractive. An exotic combination of veggies gives it a nice juicy crunch, while everyday ing ....
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Recipe# 42151
31 May 18

  This recipe has an associated video
 
by Tarla Dalal
Chaat adds more josh to the timeless appeal of boiled peanuts by combining it with juicy veggies, succulent pomegranate and crunchy sev. A dash of spice powders and lemon juice boosts all the other flavours, making this an utterly irresistible evening snack. It is one of the most popular snacks ....
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Recipe# 39025
31 May 18

  This recipe has an associated video
 by Tarla Dalal
Fruit and nuts complement each other no matter in what form. When you don’t have time for a cooked breakfast whip up a hearty almond and banana smoothie for instant energy! You can also try other smoothies like Black Grape Smoothie and
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Recipe# 33444
31 May 18

  This recipe has an associated video
 by Tarla Dalal
Maharashtrians would feel lost without poha! beaten rice flakes tossed with the traditional tempering of mustard seeds, chillies and curry leaves, this is served aesthetically with tiny wedges of lemon. If you are in a rush, you can just grab a readily available parcel of poha and have it later in t ....
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Recipe# 33321
31 May 18

 
 by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
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