This category has been viewed 1645 times

 Healthy Recipes >
223

B Vitamins recipes


Last Updated : Sep 13,2019



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


Show only recipe names containing:
  



Banana and Cucumber Salad
Recipe# 1469
29 Mar 19

 
 
by Tarla Dalal
Banana and cucumber salad is a unique combo made up in kachumber style! sweet bananas and crunchy cucumbers are a very compatible twosome when prepared just right, with a texture boost from peanuts and coconut and a flavour boost from green chillies and lemon juice. Serve chilled.
Spinach, Mushroom and Carrot Clear Soup
Recipe# 298
07 Sep 19

 
 by Tarla Dalal
The Spinach, Mushroom and Carrot Clear Soup is a dynamic treat, which reverberates with strong flavours and crisp textures. The spinach and mushroom are intentionally sautéed on a high flame, in order to retain their crunchiness even after adding to the soup. While this guarantees an amazing ....
Grilled Broccoli Recipe
Recipe# 42228
30 Aug 19

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Oats and Walnut Chikki
Recipe# 40531
27 Aug 19

 
 by Tarla Dalal
Who does not like the enticing sweetness and exciting crunch of chikkis? Here, we have given a healthy twist to this all-time favourite snack, making it out of oats and walnuts. Oats is known to be a healthy, fibre-rich cereal, while jaggery and walnuts have rich stores of iron that help boost ....
Chick Pea Salad with Mint Dressing
Recipe# 3596
27 Aug 19

  This recipe has an associated video
 
by Tarla Dalal
One of the most nutritious beans - chick peas are rich in iron, protein and folic acid. Curds enrich this tangy salad with more protein and calcium while coriander and mint increase its vitamin a content. Chill this salad before you serve it so as to relish its delightful flavours.
Palak Khichdi
Recipe# 40922
16 Aug 19

  This recipe has an associated video
 by Tarla Dalal
This mouth-watering khichdi makes a complete meal with just a cup of curds and a papad because it is so self-contained in terms of flavours. From garlicky and tangy to mildly spicy, this delicious Palak Khichdi has everything you would love to have in a one-dish meal .With greens, rice and dal, it i ....
Basic Toovar Dal Recipe, Toor Dal
Recipe# 42289
24 Jul 19

  This recipe has an associated video
 
by Tarla Dalal
Easy though it is to make, the Basic Toovar Dal is the ultimate comfort food for many Indians! It hardly requires any effort and uses only common, everyday ingredients that you are sure to have at home. All you need to do is pressure-cook the dal with onions and tomatoes, and cook it further for ....
Paneer Pasanda (  Subzi Recipe)
Recipe# 4327
20 Jul 19

  This recipe has an associated video
 
by Tarla Dalal
What makes this Indian cottage cheese preparation very special is the use of two onion pastes. One is a mixture of cooked onions with cashews, which imparts a unique creaminess to the Paneer Pasanda; and the other is a brown onion paste, which imparts a very rich and intense flavour to it. Ideal to ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
08 Apr 19

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Pre-workout Smoothie For Runners and Triathletes
Recipe# 40109
11 Jul 19

 
 by Tarla Dalal
An apt combination of ingredients makes this a wonderful Pre-Workout Smoothie for Runners and Triathletes. Make sure you have it two hours before you train to benefit from the ideal proportions of carbohydrates and proteins. While eggs give you ample protein, the carrots and spinach give an antioxid ....
Chana Dal Pancakes
Recipe# 3510
09 Sep 19

 
 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 ....
Paneer Makhmali
Recipe# 4320
03 Jul 19

  This recipe has an associated video
 by Tarla Dalal
This aromatic subzi gets its characteristic green colour and fresh flavour from a marinade of coriander, mint and green chillies. The addition of cashews and curds to the marinade imparts a rich flavour and creamy texture to the paneer, giving this subzi a luxurious feel. Like most preparations of p ....
Chole, Punjabi Chole Masala, Chole Recipe
Recipe# 2824
27 Jun 19

 
 by Tarla Dalal
Who can resist the masaledar taste and tempting aroma of Chole? A popular chaat famous all across the country, and now all over the globe, Chole features boiled white chickpeas flavoured with a wide range of spice powders, notably a special Chole Masala, along with onions, ginger and garlic. A ....
Peanut Chikki
Recipe# 41000
26 Jun 19

 
 by Tarla Dalal
Think chikki, and peanut is the first option that comes to mind! Indeed, the combination of peanuts and jaggery, prepared in a crisp and exciting form, is a time-tested and ever-popular snack, which has won the hearts of Indians and others. Here is a detailed step-by-step recipe that shows you how t ....
Barley Khichdi
Recipe# 40397
14 Jun 19

  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 ....
Jowar Bajra Garlic Roti
Recipe# 38880
30 May 19

 
 
by Tarla Dalal
These taste really good when served piping hot with ghee. . . The tinge of garlic gives a nice twist to these bland rotis. . . Very easy to make and definitely worth a try!
Kadhi ( Gujarati Recipe)
Recipe# 607
16 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
Kadhi is inseparable from Gujarati cuisine. It is basically a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. This simple dish requires tact and ....
Paneer Parathas, Punjabi Paneer Paratha
Recipe# 30912
13 Sep 19

  This recipe has an associated video
 by Tarla Dalal
paneer paratha | punjabi paneer paratha | how to make paneer paratha | with 25 amazing images paneer paratha is a popular Indian paratha made with a stuffing of paneer, coriander and green ....
Broccoli and Bajra Snack
Recipe# 39662
11 May 19

 
 
by Tarla Dalal
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantit ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
29 Apr 19

 
 by Tarla Dalal
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Jowar and Vegetable Khichdi
Recipe# 38495
16 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
A tasty One Dish Meals made of healthy jowar, the Jowar and Vegetable Khichdi is also quite exotic due to the choice of veggies used in it. Coloured capsicum and zucchini bring in not just colour but also a host of beneficial nutrients and antioxidan ....
Garlicky Beetroot Soup
Recipe# 40039
02 Sep 19

  This recipe has an associated video
 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 ....
Almond Bhakri, Gluten Free Almond Bhakri
Recipe# 41121
30 Mar 19

 
 by Tarla Dalal
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds ....
Tomato Soup, Veg Tomato Soup
Recipe# 362
29 Apr 19

 
 
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 ....
Subscribe to the free food mailer

Punjabi Subzis, Veg Punjabi Sabji

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?