B vitamins are key for hair and skin health. They are also key for stress recovery and exercise recovery. Intense exercise and high stress levels drains the body of B vitamins, which is likely to be partly why stress causes hair loss. By following a diet high in B vitamins you can help feed your hair and compensate for stress. Try to get some of these foods into your diet every day in order to increase your consumption of B vitamins.
So what are you waiting for? Go get some octopus and liver sandwiches!
The Top 10 Highest Vitamin B Content Foods
1. Clams, Oysters and Mussels.
Shellfish are the best source of vitamin B that you can source naturally. They are also a great source of zinc, copper and iron. Of this group the best source is clams which provide 1648% DV. Although Oysters and Mussels are also great too, far higher than other foods. Iron and zinc are key nutrients for hair growth, making clams, oysters and mussels one of the best foods to eat to feed your hair. Try to get these into your diet every week to really help nourish your hair from within.
Often liver is served as a Paté. It can also be prepared fried or steamed with onions or even as a pie in some parts of the world. One of the reasons that this is such a great source of vitamin B is because by its very nature the liver is an organ where this vitamin is stored in many animals. The best choices of liver are therefore Lamb, Beef, Turkey, Duck, and Goose.
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Fish eggs are often regarded as a height of luxury. Sometimes eaten as a spread or as a garnish, this food also continues the trend of sea food that is high on vitamin B. As a comparison with chicken eggs, which only offer 1.29μg, Caviar provides up to 56.4μg. So this really has the potential to a be a great source of vitamin B.
Although not so common in the West it does feature in cuisine in many other parts of the world including, the Mediterranean, Japan, China and even Hawaii. It is a food that is high in vitamin B12 providing up to 600% of the body’s needs. Although it does depend on how it is prepared and cooked. Interestingly raw octopus provides half as much vitamin B12. Although how you prepare this food is a matter of taste and what style of cuisine you wish to follow.
Fish is often on the menu of the health-conscious eater for many reasons. In particular interest is its high content of omega 3 fats, which has numerous health benefits. Also it too contains a high level vitamin B12. The best source by far is Mackerel, followed by Herring, Salmon, Tuna, Code, Sardines, Trout and finally bluefish. As a versatile food fish that can be cooked in many ways is featured in many dishes.
6. Crab and Lobster
Sea food is the best source of vitamin B. Crab and Lobster are often popular choices at a sea food restaurant and are often a good healthy choice as they are often either baked, steamed or served as bisque. Crab is the best source of vitamin B12 out of the two although Lobster is also a great choice of B12.
Probably one of the most common red meats that is consumed around the world. This is also rich in vitamin B12, although the actual amount depends on the cut, with the highest amount obtained from a fat trimmed chuck. Other cuts that are a good choice is the sirloin, rib-eye and finally the ribs.
When cooking with lamb be sure to choose a lean cut. Not only are they lower in cholesterol but contain more vitamin B12. The best cut for this is the shoulder as well as the fore shank, leg and finally lamb chops provide a hearty meal rich in vitamin B. This is a fairly common meat in New Zealand, Australia, the Middle East and Europe. It is also rich in protein and zinc and is when prepared properly a healthy choice.
Cheese does get a little bad press as it is a high cholesterol food. Although it is also noted for being a great source of calcium and protein. Another nutrient that is is rich is in vitamin B2 or Riboflavin as well as vitamin B12. The best cheeses are Feta. Mozzarella, Gjetost, Parmesan and Tilsit.
Eggs are often a more traditional choice for breakfast. As as being rich in protein and good cholesterol they are also rich in B12. Although chicken eggs are more common the best source of all is the goose egg which can provide up to 122% of your daily requirements! Eggs are versatile as they can be used in a variety of different ways in cooking from condiments such as mayonnaise to baking. Eggs are one of my top food choices for hair health, due to their high levels of B vitamins, protein, omega 3 and vitamin E.
More about Vitamin B
It was once thought that vitamin B was one vitamin. Over time it has developed into a whole group of vitamins. Each of the vitamins within this group are chemically distinctive and each having its own role in the body. This group of vitamins in noted for its importance in cell metabolism.
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The Vitamin B Group
Individual vitamins in this group can be referred by a number, or also be its name. Often numbers are used when in supplements and the name of the vitamin is used when being referred to in food (such as biotin or riboflavin).
- Vitamin B1 Thiamine
- Vitamin B2 Riboflavin
- Vitamin B3 Niacin
- Vitamin B5 Pantothenic Acid
- Vitamin B6 Pyridoxine
- Vitamin B7 Biotin
- Vitamin B9 Folic Acid
- Vitamin B12 Cyanocobalamin
As vitamins from the B group are water soluble they can be taken effectively as supplements. Vitamin B can be found commonly in many foods which could prove more effective as part of a healthy diet.
This is one of the largest and complex of all vitamins. It is also extremely important particularly for the brain and the central nervous system. If you’re without it for prolonged periods of time, then you would experience irreparable damage to both your brain and central nervous system.
In less severe cases, deficiency could mean fatigue, depression and even anemia. In most cases sources are from meat products. Although it can also be produced synthetically and is often found in breakfast cereals. Another good thing about B12 is that the excess of B12 is either stored in the liver for up to a year or excreted by the body.
Learn more about B Vitamins