If you want to boost your immunity, what you eat is very important. The Food Safety and Standards Authority of India (FSSAI) had earlier recommended vitamin C-rich plant-based foods and has now suggested including vitamin B-rich plant-based foods to one’s diet for good health.
If you want to strengthen your nervous and immune system, you should add more Vitamin-B rich, plant-based food to your diet from today.
Here are the foods that are rich in Vitamin B:
*Fortified wheat flour
Foods rich in vitamin B also promote cell health, growth of red blood cells, good eyesight, good digestion, brain health and good cardiovascular health, while boosting energy levels, according to Healthline.
The following are some specific health benefits of the foods recommended by FSSAI:
Walnuts: These are rich in monosaturated fats, and help in bringing down the LDL or bad cholesterol levels in the body. They also have a high content in linolenic acid, which helps lower the risk of heart disease. They also help in reducing inflammation that could otherwise lead to chronic diseases.
Ragi: Ragi has a low glycemic index, high dietary fibre, and antioxidants. It is also a good source of calcium and iron that are great for boosting immunity.
Arhar dal: Also known as toor dal, it is a good source of healthy carbohydrates, fibre and protein. A 2015 study in Clinical Diabetes revealed that it helps in lowering the risk of type 2 diabetes as well. Arhar also improves bowel regularity and reduces the risk of heart disease.
Groundnut: It is rich in protein, and helps in burning calories which aids weight loss. It also contains healthy fats that are good for the heart. Besides, it also boosts energy levels. Eating groundnuts also protects against early death from cancer.
Banana: Banana has mostly water and carbohydrates. The pectin and resistant starch content in banana helps in moderating blood sugar levels, according to research. They also have a high content of antioxidants that reduce the risk of heart disease and degenerative illnesses.
Fortified wheat flour: This prevents nutritional deficiencies in the body. Iron, folic acid and vitamin B12 added to this kind of wheat flour helps in blood formation and fights off anaemia.
Stay healthy, stay safe