Inositol Foods: Top foods to eat for health benefits

Inositol (also known as vitamin B8) is a form of sugar naturally produced in our bodies to support cell membrane development, neurotransmitter work, and insulin signaling. This compound is known for supporting your metabolism, mental health, and hormonal balance, which is why it’s frequently used in treating health conditions, such as PCOS.

In order to gain these benefits, you can integrate additional inositol in the form of a supplement or, even better, in the form of inositol foods. The best natural sources of this compound include:

• Fruits: cantaloupe, oranges
• Whole grains: whole wheat bread, brown rice, oatmeal
• Legumes and beans: chickpeas, lentils, soybeans, kidney beans
• Nuts and seeds: sunflower seeds, almonds, walnuts, sesame seeds
• Vegetables: spinach, cabbage, tomatoes, bell peppers, potatoes
• Animal products: meats, organ meats, eggs

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What Is Inositol?

Inositol is a type of sugar naturally present in your body. To many people, inositol is also known as vitamin B8. However, this compound is not exactly a vitamin. Nevertheless, it has a huge value for supporting your basic bodily functions. Its primary features include cell membrane development, regulation of neurotransmitter work, and improvement in insulin signaling.

By affecting chemical messengers in your brain and insulin response, inositol may help you manage mental and metabolic conditions. For this reason, it’s believed that its supplementation might be beneficial for people with certain health conditions, including PCOS.

In the form of a supplement, inositol comes in three main types:

• Myo-inositol.
• D-chiro-inositol.
• Inositol hexaphosphate.

Myo-inositol is considered the most biologically relevant. However, taking this supplement might not be necessary if you want to get the benefits of this compound because it’s possible to receive it from inositol rich foods.

What Are the Health Benefits of Eating Foods With Inositol?

Before we get to the list of the best vitamin B8 rich foods, let’s quickly consider the main reasons why you need them in your daily diet in the first place.

As you already know, inositol plays a significant role in your brain and metabolic functions. Consuming it in sufficient amounts is proven to have the following benefits:

• Hormonal balance - Inositol is known to regulate your body’s response to the hormone insulin. In the long run, consuming this compound can help you protect your ovaries from exposure to excessive insulin. As a result, your ovarian function will be restored, whereas your androgen (testosterone) levels will drop. Thanks to these benefits inositol is frequently used to manage PCOS.
• Metabolic support - Insulin resistance is a major metabolic issue that can cause excessive weight gain and result in a range of other negative implications. By regulating insulin response, inositol eventually improves your metabolic function and can help with weight management.
• Mental health - Inositol is proven to stimulate the activity of certain neurotransmitters in your brain, in particular, GABA and serotonin. By boosting the levels of these neurotransmitters, it can help you address mood swings and improve your overall mental well-being.

Top 6 Inositol Foods to Include in Your Diet

As you now know, inositol can give you a brain, mood, and metabolic boost if you consume it in the right amount. In medicine, for health benefits, inositol is typically taken in doses of 1-4 grams daily. A typical diet, however, only provides you with about 1 gram of this compound per day. Thus, you may want to increase its intake by a few grams/day for added health benefits.

Luckily, this doesn’t necessarily require taking supplements. There are many inositol natural sources that you can integrate into your diet for optimal results.

Here is your ultimate list of inositol rich foods that you should embrace:

1. Fruits

Fruits are considered the best source of inositol for several reasons. First of all, they have a rather high content of this compound per serving. In particular, cantaloupe (355 mg) and orange (307 mg) are the highest inositol foods. On top of that, adding more fruits to your diet is easier than increasing the intake of other food groups. Not to mention that fruits also contain a wealth of other important components for your health, including vitamins, minerals, and antioxidants.

Speaking about fruits as a source of inositol, it’s important to mention that eating them fresh is the best approach to increase your daily intake of this compound. Cooking fruits may reduce the content of inositol, as well as other healthy components.

2. Whole Grains

Whole grains make an important part of a healthy and well-balanced diet. They source your body with such essential nutrients as fiber, vitamins, and minerals. Besides, whole grains are known to reduce the risk of type 2 diabetes, heart disease, and some cancers. So there is no surprise they are also among the top vitamin B8 rich foods.

If you are wondering which whole grains make the best source of this compound, whole wheat bread is a particularly notable option. Additionally, you can increase your inositol intake by eating brown rice, oatmeal, and other whole grains.

3. Legumes and Beans

There are plenty of science-backed reasons to make different legumes and beans a part of your everyday diet. According to the Heart Foundation, they are incredibly high in fiber and protein, while having a low glycaemic index (GI). That is, these products can make you feel full for a longer time, while also sourcing your body with all essential elements. They are also great for your gut and heart. And they are among the best inositol foods you can try.

Some of the best product types to choose from include chickpeas, lentils, soybeans, and kidney beans. For added health benefits, it’s recommended to soak and sprout your legumes and beans before cooking as this enhances the absorption of the key nutrients.

4. Nuts and Seeds

Nuts and seeds are the treasure troves of nutrients. They hide a good balance of protein, fiber, vitamins, and minerals. What’s also important, these foods are rich in healthy fats, which are not fully absorbed in your body and thus, can help regulate food intake and body weight. Additionally, nuts and seeds are known for protecting you against diabetes and heart disease.

In addition to all the healthy nutrients contained in them, nuts and seeds are also inositol natural sources. Thus, eating a handful of raw or dry roasted nuts can let you gain all the health benefits of inositol and other elements. Some of the best nuts and seeds to consume include sunflower seeds, almonds, walnuts, and sesame seeds.

5. Vegetables

Just like fruits, vegetables are an inevitable element of a healthy and balanced diet. Foods from this group are an excellent source of fiber, vitamins, and minerals essential for your health, mind, and body image. Eating a diversity of vegetables every day can give you a long list of benefits, such as:

• Better immunity
• Improved gut health
• Higher energy levels
• Simplified weight management
• Healthy aging
• Reduced risk of chronic disease
• Heart health
• Eye health
• And more

In addition to the aforementioned benefits, different vegetables can also give you benefits offered by inositol. Some of the highest inositol foods from this category include leafy greens (for example, spinach and cabbage), tomatoes, bell peppers, and potatoes.

6. Meat and Animal Products

Animal products are not the richest inositol natural sources. Compared to fruits, whole grains, and other products mentioned earlier, meats, organ meats (e.g. liver), and eggs although contain inositol, only have it in very small amounts. So they may not be your primary focus for consuming more of this compound.

Nevertheless, such products should be a part of your mixed diet. Apart from the obvious–protein, these products are also great sources of most of the B vitamins, niacin, riboflavin, zinc, calcium, and phosphorus. Hence, they are great for your nutrition, bones, and heart health.

FAQ

Why do I need to consume foods with inositol on a daily basis?

Inositol is a crucial compound for supporting crucial bodily functions. In particular, it plays an important role in regulating neurotransmitters in your brain and insulin response. Additionally, inositol is important for cell development. Thus, including foods with it in your diet can provide you with mental health improvement, metabolic support, and hormone regulation.

What foods contain inositol?

This compound is contained in many different products, in different amounts. Fruits, especially cantaloupe and oranges, have the highest content. Additionally, you can find some inositol in whole grains, legumes/beans, nuts/seeds, vegetables, and meat products.

What is the best way to consume vitamin B8 rich foods?

In order to gain all the health benefits of inositol, focus on creating a healthy and balanced diet that consists of all food groups containing this compound and other important nutrients. Also, consider your cooking methods–raw or steamed products tend to retain inositol best, whereas prolonged cooking or storage can reduce its content.

Conclusion

Inositol is one of the many nutrients that are pivotal for your nutrition and overall health. This naturally-occurring type of sugar serves as the main building block for your cell membranes, while also supporting the metabolic function and regulating the work of neurotransmitters in your brain.

As you now know, building a healthy diet using commonly known inositol foods is a great way to support your mental and physical health. Use the list of the top inositol rich foods that we shared with you here to ensure your wellness.

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