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B Vitamins recipes


Last Updated : Jul 09,2020



विटामिन बी रेसिपी, भारतीय विटामिन बी रेसिपी - हिन्दी में पढ़ें (B Vitamins recipes in Hindi)

Super healthy Vitamin B recipes, Indian B Vitamin recipes

Super healthy Vitamin B recipes, Indian B Vitamin recipes. 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. 

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi

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.

RajmaRajma

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

Jowar and Vegetable PorridgeJowar and Vegetable Porridge

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.

Palak Raita Or How To Make Spinach Raita RecipePalak Raita Or How To Make Spinach Raita Recipe

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

Almond Bread, Homemade Almond Bread Without EggsAlmond Bread, Homemade Almond Bread Without Eggs

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. Vitamin B5 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

Avocado Coconut Smoothie, Healthy 4 IngredientAvocado Coconut Smoothie, Healthy 4 Ingredient

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

How To Roast Sunflower Seeds
How To Roast Sunflower Seeds

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.

Egg Dosa, Healthy Breakfast
Egg Dosa, Healthy Breakfast

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.

Anti- Cancer and Anti- Inflammation Spinach JuiceAnti- Cancer and Anti- Inflammation Spinach Juice

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. 

Enjoy our Super healthy Vitamin B recipes, Indian B Vitamin recipes. and other Vitamin B articles below. 

Vitamin E Rich Recipes for Eye Health and Vision recipes
Vitamin E Rich Recipes for Glowing Skin recipes
Vitamin E Rich recipes Vitamin A Rich Recipes
Vitamin A Rich Healthy Eyes recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin B9 Rich Folate recipes
Vitamin C Juices recipes
Vitamin C Rich Smoothies and Milkshakes recipes
Vitamin K Diet recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes


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Paneer Makhanwala
Recipe# 276
11 Jul 20

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Though just a tablespoon, the butter gets a status equal to the paneer in this recipe as you can guess from the name of Paneer Makhanwala. This is because frying the spice powders and tomato-onion puree in butter gives this dish its unique, intensely rich flavour. At each stage, make sure you sa ....
Egg Masala, Egg Masala Dry
Recipe# 40663
11 Jul 20

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Garlicky Beetroot Soup
Recipe# 40039
25 Apr 20

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 by Tarla Dalal
This soup is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. In fact, the Garlicky This soup is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. In fact, the Garlicky Beetroot Soup, despite not using potatoes or cream ....
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Recipe# 41592
07 Jul 20

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A no-fuss recipe that is easy and straight-forward but bursting with flavour, the Dry Peanut Chutney Powder is something that can be found in every Maharashtrian home. This delectable powder of roasted peanuts, garlic and spices adds josh to any meal wi ....
Almond Flax Bread with Eggs, Gluten Free
Recipe# 41133
03 Jul 20

 
 by Tarla Dalal
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Flax Bread with Eggs. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protei ....
Jowar Bajra Garlic Roti
Recipe# 38880
06 Jul 20

 
 
by Tarla Dalal
jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with 13 amazing images. Jowar and bajra are two super healthy flours and should be definitely included to diet!! We have ma ....
Bajra and Moong Dal Khichdi
Recipe# 2984
22 Jun 20

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by Tarla Dalal
bajra and moong dal khichdi recipe | bajra and moong dal khichdi for pregnancy | healthy bajra and moong dal khichdi | iron rich bajra khichdi for pregnancy | how to make b ....
Masala Omelette
Recipe# 40756
11 Jul 20

 
 by Tarla Dalal
masala omelette recipe | Indian style masala omelette | Indian vegetable masala omelette | healthy spicy egg omelette | with amazing 18 images. Omelette is an egg preparation which has a l ....
Peanut Chaat, Evening Snack
Recipe# 42151
17 Jun 20

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by Tarla Dalal
peanut chaat recipe | Indian peanut chaat with tomatoes, onions | healthy peanut chaat | boiled peanut chaat | with amazing 25 images. peanut chaat recipe adds mo ....
Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
10 Jun 20

 
 by Tarla Dalal
homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread| with 20 amazing images. A loaf without wheat? Unbelievable but true, and absolutely aw ....
Egg Dosa, Healthy Breakfast
Recipe# 42332
02 Jun 20

 
 
by Tarla Dalal
An off-beat breakfast dish that will sweep you all off your feet! Spread dosa batter on the griddle, break and egg over it, sprinkle a little coconut and cook, to get a healthy and filling breakfast. The Egg Dosa is not only healthy but extremely tasty, with the creaminess of egg and the crunch ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
02 Jun 20

 
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Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Chickoo and Nut Milkshake
Recipe# 33457
11 May 20

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by Tarla Dalal
Chickoo and Nut Milkshake, here’s a protein booster, a smashing combination of ingredients that tastes amazingly great! The kids need a constant supply of energy to be active throughout the day. This energy drink contains chickoo, milk, cashewnuts and walnuts. Chickoo provides a shot of carbohydrate ....
Scrambled Eggs
Recipe# 41165
03 Jun 20

 
 by Tarla Dalal
Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully coo ....
Egg Bhurji, Anda Bhurji , Egg Masala Bhurji
Recipe# 40755
30 May 20

 
 by Tarla Dalal
You can’t help having more than the usual serving of ladi pav when it is accompanied by this tongue-tickling Egg Bhurji. In usual Bhurji style, the eggs are perked up with finely-chopped veggies like onions, capsicum and tomatoes, which add varied flavours and textures to the Anda Bhurji. A da ....
Egg Bhurji Paratha
Recipe# 42393
30 May 20

 
 by Tarla Dalal
Everybody loves bhurji – be it of paneer or egg, because of its succulent mouth-feel and spicy taste. Put your favourite bhurji into a whole wheat paratha and you get a filling and super-tasty dish! The Egg Bhurji Paratha is an all-time favourite Punjabi breakfast, which is crisp and buttery out ....
Paneer Pasanda Sabzi, Restaurant Style Paneer Pasanda
Recipe# 4327
30 May 20

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paneer pasanda sabzi | restaurant style paneer pasanda | Punjabi paneer pasanda | with amazing 30 images. paneer pasanda sabzi is a creamy and rich Punjabi gravy recipe made with shallow fr ....
Tzatziki Dip, Lebanese Hung Curd and Cucumber Dip
Recipe# 41427
25 May 20

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 by Tarla Dalal
Tzatziki dip recipe | healthy Lebanese tzatziki dip | Lebanese hung curd and cucumber dip | Indian style tzatziki dip | with amazing 10 images. The Tzatziki Dip ....
Sunny Side Up Eggs, Breakfast Recipe
Recipe# 42311
20 May 20

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
Spicy Garlic Hummus
Recipe# 41552
20 May 20

 
 by Tarla Dalal
spicy garlic hummus recipe | spicy garlic hummus without tahini | Indian style spicy garlic hummus | healthy garlic hummus | with amazing 16 images. Spicy garlic hummus ....
Bajra, Rice and Sprouts Moong Puda
Recipe# 187
20 May 20

  This recipe has an associated video
 
by Tarla Dalal
Puda may be sweet or savoury, deep-fried or tava-cooked. Here is a mildly-spiced version of puda made of bajra, rice flour and sprouted moong cooked on a tava with minimal oil. The use of curds for binding gives it a pleasant aroma and flavour. This quick and easy bajra, rice and sprouts moong puda ....
Chana Dal Pancakes
Recipe# 3510
14 May 20

 
 by Tarla Dalal
chana dal pancakes | healthy chana dal pancakes |chana dal pancakes for diabetics | with 26 amazing images Chana dal pancakes is made of soaked chana dal mixed with vitamin rich vegetables ....
Kadhi ( Gujarati Recipe)
Recipe# 607
04 Dec 19

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by Tarla Dalal
Gujarati kadhi recipe | healthy Gujarati kadhi recipe | besan kadhi | with amazing 20 images. Gujarati kadhi is inseparable from Gujarati cuis ....
Tomato Shorba (  Desi Khana)
Recipe# 1455
25 Jun 20

  This recipe has an associated video
 
by Tarla Dalal
Tomato shorba is a tangy soup made from tomatoes and coconut milk, mildly spiced with cumin seeds and green chillies. The addition of jaggery imparts a slight sweetness and reduces the sourness of tomatoes, making the soup all the more pleasing to the palate.
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