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Healthy Eating

20 Foods That Are Packed With Vitamin B



It’s no secret that a healthy, balanced diet isn’t complete without the right vitamins and minerals. Each vitamin has a unique set of benefits, and vitamin B plays an important role in keeping our minds and bodies at optimal levels.

In fact, research shows that B vitamins help enzymes do everything from delivering nutrients throughout the body to breaking down amino acids.

In addition to the popular and often discussed vitamin B12, there are a few other B vitamins that are essential for health and wellbeing. Dr. Uma Naidoo, MD, Nutrition psychiatrist, professional chef, nutrition specialist and author of the bestseller This is Your Brain on Fooddives into the benefits of each:

Vitamin B1 (Thiamine): An important vitamin for basic cell functions and energy metabolism. A deficiency can lead to heart disease and poor cognitive function, as both organs in particular need a constant supply of energy.

Vitamin B2 (Riboflavin): Supports many enzymes that are necessary for daily functions throughout the body. Animal studies suggest that long-term riboflavin deficiency can lead to brain disease, heart disease, and certain types of cancer.

Vitamin B3 (Niacin): Niacin works as a coenzyme with more than 400 enzymes that depend on it for proper reactions and energy conversion. It also helps in the formation of cholesterol and fats, as an antioxidant, and in the formation and repair of DNA.

Vitamin B5 (Pantothenic acid): Indispensable for the production of coenzyme A, which helps the enzymes to build up and break down fatty acids and perform other metabolic functions, as well as acyl carrier proteins, which support the build-up of the necessary fats in the body.

Vitamin B6 (Pyridoxine): Known for its role in disease prevention, this vitamin has been linked to a lower risk of cancer and pregnancy-related nausea.

Related: The 18 Best Foods To Eat When You Feel Nauseous

Vitamin B7 (Biotin): Plays a role in helping enzymes that break down macronutrients found in foods and regulate cell signals. Deficiency is linked to hair loss, skin and nail problems.

Vitamin B9 (Folate / Folic Acid): An important vitamin to support brain health, optimal neurotransmitter function and mental health. It also aids in DNA formation, promotes cellular detoxification, and aids in the production of red blood cells. Folic acid is crucial for the healthy development of the fetus.

Vitamin B12 (Cobalamin): An essential vitamin for making red blood cells and DNA, as well as helping the development of the nervous system and brain function. It helps break down homocysteine, a protein that has detrimental effects on cardiovascular health and can lead to dementia.

20 vitamin B foods

Here are 20 foods that are high in B vitamin.

Leafy vegetables

These include spinach, Swiss chard, watercress, and cabbage. “All of them are rich in vitamin B9 (folate / folic acid). Everyone is advised to include plenty of leafy vegetables in their diet, and a supplement is recommended for women who are pregnant or planning to become pregnant, ”says Dr. Naidoo. “As a nutrition psychiatrist, including leafy vegetables in their diet is one of the first suggestions I make to people who want to improve their mood!”


This very nutritious mushroom contains vitamin B2, riboflavin, and fiber. “Mushrooms contain vitamin B2 and riboflavin”, Dr. William Li, internationally renowned physician, researcher, president / founder of the Angiogenesis Foundation and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself explains. “Consumption of mushrooms also provides fiber, which can improve intestinal health and the immune system.”

full grain

Bring the quinoa! “Whole grain products naturally contain vitamin B1 (thiamine),” says Dr. Naidoo. “These include barley, quinoa, brown rice, and oatmeal. They also help stabilize blood sugar and are a great source of energy. “

Grazing cattle

Beef contains a wide variety of B vitamins. “Like salmon, beef is rich in nutrients such as niacin (vitamin B3), vitamin B6 and vitamin B12, which are important for energy metabolism.” Mackenzie Burgess, RDN and Recipe Developer at Cheerful Choices, States. “If you choose beef, look for products that are lower in saturated fat and grass-fed for the most health benefits. I often enjoy using Teton Waters Ranch products because they are 100% grass-fed and certified human. Combine high-protein beef sausage, sliced ​​peppers and rice for a stimulating meal to make the simplest sheet pan jambalaya. “


“Legumes are an excellent source of vitamin B9 (folate / folic acid) as well as small amounts of vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), and vitamin B6 (pyridoxine),” says Dr. Naidoo. “This includes foods like black beans, chickpeas, edamame, and lentils, which are an incredible way to improve your mood and health.


This Mediterranean dip is made from mixed chickpeas (rich in vitamin B6). “One cup of chickpeas contains about 15% of our recommended daily allowance of folic acid (vitamin B9),” says Burgess. “Ditch the store-bought stuff and make your own by mixing a can of chickpeas, tahini, olive oil, lemon juice, and spices. Don’t have a tahini? Swap it for peanut butter for the same nutty taste. “

Related: Is Hummus Good For You?

Sunflower seeds

Not only are these seeds a tasty snack, you only need a handful to reap the benefits.

“These are one of the best plant-based sources of vitamin B5 (pantothenic acid) and 20% of the recommended daily value of this nutrient can be obtained from just one ounce of these seeds! Can be eaten pure, roasted or as a core butter in a variety of recipes, ”explains Dr. Naidoo.


If you are looking for a nutritious and filling food, add oats to your meal.

“Oatmeal is filled with filling fiber and health-promoting nutrients like folic acid (vitamin B9) and thiamine (vitamin B1), making them a great choice for your breakfast routine,” says Burgess.

However, pay attention to the type of oats and brand you choose. “You can choose oatmeal, steel cut, or instant oats. Keep in mind, however, that many store-bought packets of instant oatmeal are loaded with processed ingredients and unnecessary sugar. Instead, I like to choose Bob’s Red Mill instant oatmeal packets. It only takes a minute to prepare and contains little to no added sugar.


Filled with vitamin B3, tree nuts are a great snack option. However, a supplement for this vitamin is recommended because it is more difficult for the body to absorb vitamin B3. “The natural form in food is not easy to absorb, so a vitamin supplement can be helpful here,” says Dr. Li.


This colorful fish is also one of the most nutritious with omega-3 fatty acids and a great source of vitamin B. “Salmon is naturally rich in all B vitamins, especially vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (Pyridoxine) and vitamin B12 (cobalamin), which makes it a healthy brain food, ”explains Dr. Naidoo.

Related: 15 Grilled Salmon Recipes You’ll Want to Eat All Summer Long


This green fruit is not only delicious, but also rich in nutrients. “Avocados contain vitamin B6 as well as other important nutrients like copper and magnesium, which keep our immune system strong against viruses and bacteria,” says Burgess. “Avocados also have healthy fats that increase the absorption of the fat-soluble, immune-supporting vitamins A, D, and E.”


If there’s one vitamin B superfood, it’s the liver. It contains all 8 B vitamins! “All of the B vitamins help in getting energy from the foods we eat,” says Megan Wong, RD at AlgaeCal. “They break down carbohydrates, proteins and fats and convert them into energy that supplies our muscles, organs and cells with energy.”

Brussels sprouts

These are another nutritious vegetable to add to your shopping cart. “Brussels sprouts are versatile vegetables that are perfect for frying, sautéing or cooking,” says Burgess. “Half a cup of cooked Brussels contains 78 mcg of folate, or about 20% of our daily needs.”


Eggs are a breakfast staple for many of us and are filled with B vitamins. “A whole egg contains a whole third of the recommended daily dose of vitamin B7 (biotin), but also of many other B vitamins in small amounts,” explains Dr. Naidoo. “These versatile foods can be eaten or used in so many dishes in so many ways to get all of these benefits.”

Nutritional yeast

Yeast is packed with vitamin B12. “This is a perfect option for vegans and vegetarians to meet their B12 needs, as B12 is only naturally found in foods of animal origin,” says Wong. “Vitamin B12 is crucial for healthy red blood cells as well as brain and nerve cells.”

Animal products

Chicken, lean meat, pork, and dairy products are also good sources of B vitamins. “These foods are excellent sources of complete protein and can help you feel full longer between meals.” Tara Gerke Tomaino, RD, Nutritionist at the park in Berkeley Heights, NJ. “When looking for foods like this, go for the leanest cuts of meat, remove any visible fat, and choose low-fat or non-fat dairy products.”


“Natural yogurt is rich in vitamin B2 (riboflavin) and vitamin B12 (cobalamin) and is an incredibly healthy food! Also rich in natural probiotics that support both gut and mental health, ”says Dr. Naidoo.

Fortified cereals

While many brands of cereal are high in sugar, fortified cereals are filled with important B vitamins. “If you give the nutrition panel a box of cereal, you will likely find that many products contain 10-20% of the daily value of B vitamins such as thiamine, folic acid and vitamin B12. These cereals are fortified with B vitamins, which means that they are added to the product during production, ”says Burgess.

Spaghetti with sea fruits

The next time you’re making a pasta dish, add mussels, tuna, or salmon to add some B vitamin. “These are great sources of vitamin B12, and most spaghetti is fortified with folic acid (check the nutritional information to be sure). A deficiency in these two B vitamins has been linked to stress, anxiety, and depression, ”explains Wong. “One likely reason is that they are involved in the making and regulation of dopamine and serotonin, both of which send” feel good signals “to the brain.”

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Whether as an addition to your smoothie or as a granola topping, bananas are a great way to increase your vitamin B intake. “Bananas are also a great source of B vitamins and an easy option to get the vitamins you need,” says Dr. Nicole Avena, PhD, Nutrition and Health Expert. “These include B6, folic acid, thiamine, riboflavin and niacin.”

Next you read everything you ever wanted to know about whether or not to take a multivitamin.


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Healthy Eating

Future Market Insights Finds in Latest Survey



Dubai, United Arab Emirates, July 26, 2021 / PRNewswire / – According to a study by FMI, the global IQF vegetable market is expected to have a valuation of. to achieve $ 1,560.1 million in 2021. It is also projected to have a CAGR of 4.5% over the forecast period from 2021 to 2031.

According to FMI, the growth prospects for the market remain positive due to improvements in the global infrastructure of the food supply chain. The global IQF vegetable market grew by 2.8% in the historical period from 2016 to 2020. IQF potato products are expected to become the top-selling product category and account for 20% of the global market in 2021.

The advancement of food preservation technology has encouraged key players to expand their product portfolios. As the demand for convenience food increases, the sales outlook for IQF vegetables will improve.

Consumers are increasingly demanding simple, hygienic vegetable products that can help reduce the conventional effort involved in cutting and cleaning fresh vegetables. As more people focus on better food quality, the key players in the IQF market have lucrative opportunities to take advantage of it.

The demand for IQF vegetables is increasing as consumers seek foods that are superior in nutritional value, taste and quality. However, the market is expected to face constraints due to the lack of a strong distribution network and supply chain.

North America is expected to lead the IQF global vegetable market due to the flawlessness of the vegetable supply chains Canada and the US The market in this region is growing in due to the availability of farm-fresh vegetables in numerous retail stores. expected to continue growing Canada and the USA

“Innovations in freezing technologies such as the introduction of IQF freezing and cold store freezing are gaining momentum. This will provide attractive opportunities for the major players in the world market to benefit from them. In addition, the availability of advanced technologies will also help them expand their overall product portfolio, “says an FMI analyst.

Request A Report Sample For Full Insights:

The central theses

  • The demand for food will increase in the coming years. FMI predicts that this category will have a market share of 73% by 2031.
  • Potato is the most preferred vegetable and is expected to hold 23.4% of the market in 2021. The segment is expected to grow at a CAGR of 4.2% through 2031 as it is one of the staple foods worldwide.
  • The UK market is expected to grow 2.7% CAGR in terms of value and add over 10% to growth for 2021-2031 Europe Vegetable market 2031.
  • Japan will have a market share of 5.5% in terms of value in 2021. The presence of some of the leading private label brands will further fuel demand in the market.
  • The French IQF vegetable market is expected to be 14.8% of the Europe Market through 2031. The diverse and sophisticated retail distribution system will expand in France.

Key driver

  • The decline in traditional family meals and the increasing prevalence of single-serving products due to the active lifestyle of the core family are expected to fuel demand for IQF vegetables.
  • IQF vegetables are growing in popularity as they are known to be a convenient and healthy source of processed foods. They are often used in meals and as complementary foods.
  • The ability to maintain the nutrients, texture and taste of vegetables over a long period of time is an important factor in IQF vegetable acceptance.

Key chains

  • The COVID-19 outbreak in low and middle income countries has negatively impacted IQF vegetable sales.
  • The risk of pathogens such as Listeria monocytogenes bacteria is expected to hamper market growth as buyers are concerned about the infection and possible side effects.

Explore tables and figures from the study. ask for [email protected]

Competitive landscape

The global market for IQF vegetables is benefiting from the latest technological advances. Players invest in research and development to expand their product portfolio and consumer base.

For example, Turkey-based Fine Food acquired the SORTEX FA series machines from Bühler to expand production capacity while focusing on sales and export requirements.

In March 2021, REMS Tiefkühlkost was presented. The company is ready to import frozen food ingredients that IQF specializes in Eastern Europe, Egypt, the USA, Spain, and China.

The key players in the IQF Global Vegetable Market as per FMI profile are:

  • B&G Foods Holdings Corp.
  • Capricorn Food Products India Ltd
  • ConAgra Foods, Inc
  • Dole Food Co.
  • Greenyard NV
  • JR Simplot Co.
  • Kerry Group Plc.
  • Pinnacle Foods, Inc.
  • SunOpta Inc.
  • Uren Food Group Limited

Further insights into the IQF vegetable market:

FMI provides an unbiased analysis of the IQF Vegetable market, presenting historical demand data (2016-2020) and forecast statistics for the forecast period from 2021-2031. The study offers compelling insights into the global IQF Vegetable Market with a detailed segmentation based on:


  • Beans
  • peas
  • Corn and Baby corn
  • Broccoli and cauliflower
  • potato
  • onion
  • tomato
  • carrot


  • meal
    • Bakery, confectionery & snacks
    • Dairy products & dessert
    • prepare food
    • Ready-to-eat food
    • drink
  • juice
    • Other non-alcoholic drinks
    • Focus


  • North America
  • Latin America
  • Europe
  • East asia
  • South asia
  • Oceania
  • MY

Contact sales for further purchase assistance [email protected]

Key Questions Covered in the IQF Vegetable Market Report

  • The report offers detailed insights into the outlook for IQF vegetable demand for 2021-2031
  • The market study also highlights the projected sales growth for the IQF vegetable market between 2021 and 2031
  • The IQF Vegetable Market Survey identifies key growth drivers, restraints, and other forces affecting the prevailing trends, assessing the current market size, and technological advances in the industry
  • IQF Vegetables market share analysis of the major companies in the industry and reporting on strategies such as mergers and acquisitions, joint ventures, collaborations or partnerships, and others

Discover the comprehensive coverage of FMI in the food and beverage sector

IQF Fruit and Vegetable Market: Future Market Insights (FMI) fish protein concentrates market study offers deeper insights into the new trends while taking into account the impact of ongoing trends as well as growth and restraining factors over the forecast period from 2020 to 2030. The market dynamic was based on the Presentation of the basis of prominent drivers, trends and opportunities that prevailed in the most important regions of the above-mentioned decade.

Fish Protein Isolates Market: ESOMAR-certified market analysis and consulting firm Future Market Insights (FMI) offers insights into market demand for fish protein isolates in its latest report. In addition, to determine the impact of COVID-19 on the fish protein isolate market in general, the study is monitoring the worldwide sales of fish protein isolates in over 20 high-growth markets and is specifically aimed at their end users.

Paleo Food Market: In its latest study, ESOMAR-certified market research and consulting firm Future Market Insights (FMI) offers detailed insights into key factors influencing demand for Paleo Food Market. The report covers the global demand for fish powder in more than 20 high potential markets as well as an in-depth analysis of the impact of COVID-19 on the global paleo food market.

About Future Market Insights (FMI)

Future Market Insights (FMI) is a leading provider of market information and advisory services, serving customers in over 150 countries. FMI is headquartered in Dubai, and has delivery centers in the UK, US and India. The latest market research reports and industry analysis from FMI help companies overcome challenges and make critical decisions with confidence and clarity in the midst of breakneck competition. Our bespoke and syndicated market research reports provide actionable insights that drive sustainable growth. A team of knowledgeable analysts at FMI continuously track emerging trends and events in a variety of industries to ensure our clients prepare for the evolving needs of their consumers.


Abhishek Budholiya
Future market insights,
1602-6 Jumeirah Bay X2 tower,
Lot number: JLT-PH2-X2A,
Jumeirah Lakes Towers, Dubai,
United Arab Emirates
D: +44 (0) 20 3287 4268
Phone: + 1-845-579-5705
For sales inquiries: [email protected]
For media inquiries: [email protected]
Website: Future Market Insights
Press release source:

SOURCE future market insights

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Healthy Eating

To make your pasta meals healthier, eat like an Italian



“Healthy” is a subjective and complex term. It varies from person to person, varies between the types of food and, in the case of pasta, depends very much on “how” we eat the rich and flavorful Mediterranean foods.

Take, for example, the acclaimed Italian chef from Ormeggio at The Spit, Alessandro Pavoni. As a native Italian from Lombardy, he has had a long-term love affair with eating his roots: pasta. But there was a time when the cook turned down the beloved ingredient for health reasons. In 2018, Pavoni became a vegan and eliminated pasta from his diet to eliminate painful attacks of inflammation caused by rheumatoid arthritis.

Pavoni lived a vegan for a year before quitting. The Sydney-based owner of three restaurants soon reunited with the Italian icon and reintroduced alienated food into his menu. Ironically, when he reverted to a Mediterranean, plant-based eating style with pasta, he did so for health reasons.

“The reason I can now eat pasta regularly is because my gut has the time to process it properly.”

“Going vegan was the worst thing I could do [for my specific condition]“Says the cook, who has also survived multiple cancers and open heart surgeries.

“I kept getting joint inflammation. If you’re vegan, you can end up eating a lot of starch [plant-based foods]. When consumed, starch is broken down into glucose in the body and the pancreas releases insulin. The entire inflammatory process [for me] would then begin. “

During an episode of diet-induced chronic inflammation, Pavoni’s knees exploded, preventing him from walking for a month. “I have a very intense job, so I couldn’t afford it. Back then I had to keep my joint inflammation under control. So I switched to a plant-based diet. I know what works for me. “

Eating pasta is personal

When Pavoni chose pasta again, he regained an innate belief in its health value. The chef now regularly eats pasta and feels free to do so because he consumes it “how” and “when”.

“I fast every day,” he explains. “I only have water, tea and black coffee for at least 20 hours a day. I eat during a window of time, around four hours a day.

“The reason I can now eat pasta regularly is because my intestines have time to process it properly. My stomach and intestines have a great calm [and recover] while fasting … I feel amazing these days. I’ve never felt so good. “

Eat pasta like an Italian

While fasting 20 hours a day works for Pavoni, he admits that it doesn’t suit everyone. Nor does he recommend that fasting be the only way to eat pasta. His health history and food choices are personal. But Pavoni’s lifestyle change and pasta eating habits remind us of an important consideration when trying to make pasta healthier. Healthy is not just about the pasta you eat, it’s also about how you eat it.

“I look at the Mediterranean diet in Italy, which is high in pasta, and wonder why it’s healthy. That’s because we Italians don’t eat as much pasta as Australians in one sitting, ”says Pavoni. “We usually eat it as a starter – not as a main meal. After a small portion of pasta, we usually eat the main meal of protein with vegetables and a salad dressed with vinegar.

“The quality of the pasta is usually very good, it is made from flour that uses sustainably grown grain. If the pasta is of good quality, you can digest it better. “

“Bolognese is not an everyday dish, but when we make it, it’s a ragu – not minced meat.”

Pavoni adds that pasta sauces can be creamy white, pink, or red: it doesn’t matter. It is important that they are homemade and do not come out of the jar.

Most pasta is served with seasonal vegetables or a vegetable-based sauce: “Pasta could be made with mushrooms, zucchini, pecorino cheese or cherry tomatoes and basil”.

Meat or fish is only used occasionally and the cuts of meat are lean. “Bolognese is not an everyday dish, but when we make it, it’s a ragu – not minced meat.”

A balanced way

Recognized practicing nutritionist Mattea Palombo reiterates that the easiest way to make pasta healthier is to serve it the way it was culturally intended: as an appetizer.

“Italians eat noodles in a balanced way, which is why we have never found them ‘unhealthy’,” says Palombo, who grew up in an Italian-Australian family and ate noodles regularly.

Palombo explains that while pasta is a carbohydrate, it is a low GI carbohydrate. “You have carbohydrates that are not as healthy – high GI carbohydrates like chips, cakes, and cookies. They do not contain fiber or nutrients. They are pure glucose carbohydrates.

“Italians eat pasta in a balanced way, so we never considered it ‘unhealthy’.”

“On the other hand, pasta fits into the cereal food group [in the Australian Guide to Healthy Eating]. It provides energy and fiber for your intestines. The average Australian who exercises 30 minutes a day can eat about six servings of grain a day. “

This can be pasta, rice, cereal and bread. “So technically, you could have pasta as your preferred grain every day if you wanted to. But I always advise mixing the grains they eat to get the benefits of a balanced diet.

“The key is moderation. Pasta is healthy if you include it in your diet in the right portions. “

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Healthy Eating

Want to encourage your kids to eat healthy? Study suggests longer lunch breaks can help



Would you like to encourage your children to eat healthily? Study Suggests Longer Lunch Breaks May Help | Image Credit: Representative Image

Key highlights

  • Teaching children healthy eating habits is often a rather difficult task
  • Establishing healthy eating habits in childhood is important to maintain health in adulthood
  • A study from the University of Illinois shows how taking longer lunch breaks can encourage your children to eat more fruits and vegetables

New Delhi: All parents, for good reasons, are constantly trying to instill in their children the habit of eating fruits and vegetables. University of Illinois researchers may have the solution to the problem. According to a recent study on JAMA Network entitled Effects of Longer Seated Lunch Time on Food Consumption and Waste in Elementary and Middle School-age Children – A Randomized Clinical Trial, introducing longer lunch breaks can help your children eat more Fruits and vegetables.

Hear from the author

Melissa Pflugh Prescott, Assistant Professor, Department of Food Science and Human Nutrition, U of I and author of the study, said, “A 10-minute sedentary lunch break or less is quite common. The scheduled lunch break may be longer, but students will have to queue to get their food. And sometimes lunch breaks are shared with breaks. This means that the children actually have much less time to eat their meals than the planned time. “

“During the shorter lunch breaks, children ate significantly fewer fruits and vegetables in their meal, while there was no significant difference in the amount of drinks or main dishes consumed. It makes sense that you eat the part of the meal you are looking for, forward to the first, and when there is enough time left, you can move on to the other parts. But when there isn’t enough time, those things suffer and it’s usually fruits and vegetables, “she added.

Incorporate healthy eating habits into children

Here are some tips on how to teach children healthy eating habits:

  1. Plan your meals with them so you have the opportunity to eat together. This can help make meals more enjoyable. You can get creative and chop the vegetables and fruits into fun shapes, or mix them into juices and smoothies to make the meal fun and interesting.
  2. Don’t be strict about your children’s eating habits and try to be compassionate and kind with their behavior. Eating habits often take time to develop, and enforcing them can only have detrimental consequences.
  3. Breakfast is one of the most important meals of the day as it is the first meal of the day and provides the energy and nutrients to make it through half a day. Make sure your children don’t miss their breakfast.
  4. Encourage the consumption of more homemade meals than take away. To keep the process interesting, you can try to involve your children in the cooking tricks.
  5. Avoid being too rigid at meals. Moderate consumption of goodies other than fruits, vegetables, and homemade meals will help get rid of the monotony problem.

Disclaimer: The tips and suggestions mentioned in this article are for general information only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or changing your diet.

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