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Foods Rich In Vitamin B4 To Overcome Vitamin B4 Deficiency

By Neha

Vitamin B4, also known as adenine, is one of the B complex vitamins, alongside with vitamins B1, B2, B3, B5, B6, B7, B9, and B12. Vitamin B4 is a water-soluble vitamin that acts as a co-enzyme with other compounds and is mostly known for its function mainly in speeding up the process of producing energy in the body.

Vitamin B4 is particularly important for DNA and RNA formation. But this vitamin also has other functions, including promotion of cell formation and ensuring healthy tissue development. Vitamin B4, or adenine, also helps in boosting the immune system, hence increasing the body's resistance to infections and illness.

Vitamin B4 may help in alleviating certain health conditions like insomnia, anaemia, headache, high cholesterol, indigestion, gallstones,wrinkles, acne, etc., among others. A deficiency in this vitamin may cause skin disorders, blood disorders, vertigo, fatigue, muscle weakness and a depressed mood.

Foods full of vitamin B4 should be a part of your daily diet to decrease the chances of vitamin B4 deficiency. So, have a look at some of the foods that are rich in vitamin B4.

1. Raw Honey

Raw honey is the most widely consumed food. Since, ancient times, it has been used for a wide range of spiritual, cosmetic and medicinal uses. Raw honey contains vitamin B4, which is nutritionally superior to processed honey. Buy raw and organic honey to consume it once in a while.


2. Whole Grains

Whole grains are a good source of several B vitamins, including vitamin B4. Include whole grains like oats, wheat, barley, rice, maize and rye in your diet that will provide you with carbohydrates, which the body uses for energy. The outermost portion of the grain, the bran and the germ contains majority of the vitamins and minerals.


3. Whole Wheat Bread

Bread has long been a part of the human diet for several years. Bread provides B-complex vitamins, which includes vitamin B4 as well. It provides essential nutrients, including carbohydrates for energy and minerals such as iron and selenium for tissue health.


4. Cloves

Cloves are the widely used spices in India used in a variety of cooking dishes. It has been used for thousand of years in India and China, not only as a spice but also as a medicine. Cloves are rich in vitamin B4, which when consumed can decrease nausea and prevent diabetes.


5. Caraway Seeds

Caraway seeds, also known as jeera, is one of the dominant spices featuring in several savoury dishes. They are a rich source of vitamin B4 and contain excellent source of minerals like iron, copper, calcium, potassium, manganese and magnesium.


6. Strawberry

Strawberries contain antioxidants and vitamin B4 that have the power to boost up your health. Strawberries improve the vision of the eyes, maintain a proper brain function, relieve you from high blood pressure, arthritis and various cardiovascular diseases. So, to prevent vitamin B4 deficiency, eat strawberries more often.


7. Capsicum

Capsicum is a pungent edible fruit that is used as a culinary spice. It contains vitamin B4 and other bioactive components that can provide relief from stomach issues, back pain, headaches, cancer, skin ageing and diabetes.


8. Apples

Apples are one of the most delicious and popular fruits. Apples contain a lot of vitamins and minerals, including vitamin B4, vitamin C, vitamin K, vitamin B6 and riboflavin. The fruit can prevent Alzheimer's disease, stomach problems, constipation, diabetes and liver disorders.


9. Ginger

Ginger contains vitamin B4, which is the most widely used dietary condiment in the world. Ginger also contains antioxidants and anti-inflammatory properties that has the ability to prevent stroke, indigestion, nausea, boost immunity function, and prevent bacterial infections.


10. Tomato

Tomato provides a great boost to the health along with improving the flavour of food. They contain vitamin B4, vitamins A, C and K as well as potassium, manganese, magnesium and other important minerals. This helps in reducing blood pressure, it is good for stomach health, provides relief from skin problems, diabetes, and urinary tract infections.

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Story first published: Thursday, January 25, 2018, 12:01 [IST]
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