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Do you always feel tired, dizzy and drained? Then your low-energy levels are indicating low vitamin b levels. Our body needs ample nutrients to carry out the basic functioning of the body, and one such nutrient is vitamin b, which is one of the most underrated nutrients that can affect overall health and well being. Here’s all you need to know about Vitamin B, and why it is so important and foods to include in the diet to boost vitamin b levels naturally.

What exactly is vitamin B?
Vitamin B is basically a group of eight essential nutrients that are vital for the body’s overall functioning. These are water-soluble vitamins collectively called the B-complex vitamins , and each plays a unique role in energy production, cell metabolism, and nervous system health. The B-complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 ( folate ), and B12 (cobalamin). Since our body doesn't store most of these vitamins, daily intake through diet is crucial.



What makes Vitamin B so important?
Vitamin B plays a major role in converting the food we eat into energy. It helps form red blood cells, supports brain function, and maintains healthy skin and hair. B12 and folate are especially critical for DNA synthesis and neurological health, while B6 helps regulate mood and sleep by aiding neurotransmitter production. A deficiency in B vitamins can lead to fatigue, anemia, mood disorders, and even nerve damage over time.


Whole Grains and Cereals
Whole grains such as brown rice, oats, millet, and wheat are excellent sources of B1, B3, and B5. Fortified breakfast cereals often contain nearly all B vitamins, especially B12 for vegetarians. Including these in your daily meals can help maintain energy and brain function.


Legumes and Pulses
Lentils, beans, and chickpeas are rich in B9 (folate) and B1. Folate is particularly important for pregnant women to prevent neural tube defects in the baby. A bowl of cooked lentils can meet up to 90% of the daily folate requirement.


Animal-Based Foods
Eggs, dairy, chicken, fish, and meat are among the best sources of B12, which is not naturally found in plant foods. Vitamin B12 supports nerve health and helps make red blood cells. Non-vegetarians usually get enough B12, but vegetarians may need to rely on fortified foods or supplements.


Nuts and Seeds
Sunflower seeds, flaxseeds, and almonds are good sources of B6, B3, and biotin (B7). These help maintain healthy skin, hair, and nails. A handful of mixed seeds and nuts can provide a daily boost of energy and nourishment.



Leafy Greens and Vegetables
Spinach, broccoli, and asparagus are rich in folate (B9) and other B vitamins. These vegetables support cellular repair, immunity, and detoxification. Cooking them lightly helps preserve their vitamin content.


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