Vitamin B plays an important role in maintaining the health of the body as the B vitamins B group support the nervous system, skin, cell metabolism and energy levels.
It also regulates vital processes in the body and aids in the work of enzymes and in maintaining healthy skin and hair and enhancing the body’s immunity, and the group of vitamins B is also necessary for the development of blood cells and hormones.
B vitamins are a group of water-soluble substances that play a vital role in metabolism or cell metabolism in the human body so deficiency of these vitamins can cause complications and serious diseases.
Vitamin B is available in eight different forms:
Pantothenic acid (B5).
As you know, it is always possible to get the vitamins and minerals necessary for our bodies through Resurge Customer Reviews diets, so come with us and get to know the best foods that contain vitamin B of its various types to fill the deficiency in the body from the nutrients it needs.
10 Healthy Foods Rich With Vitamin B
B Vitamins Group
Obtaining the necessary nutrients for our bodies comes first from the food we eat, as it is necessary for us to resort to natural sources to bridge the deficiency of vitamins and minerals necessary for us before resorting to nutritional supplements to obtain these vitamins, especially the B group of vitamins necessary for the body.
Of all the B group vitamins mentioned above, there is only vitamin (Cobalamin B12) that the body can store for a long time and this indicates that you need to get other B vitamins through food.
All types of B vitamins are essential for the body because they contribute to converting carbohydrates into glucose to produce energy, and B vitamins of all kinds are necessary for eyes, skin, liver, brain function and healthy hair.
Here are the most 10 Healthy Foods Rich With Vitamin B:
Although fish are not able to form vitamin B2 in their bodies, they are one of the richest sources of B vitamin.
This vitamin is found in sardines, mackerel, and salmon, all rich in vitamins and other nutrients.
Beef is one of the richest sources of the B Vitamins group. It provides about 1 gram of this group, especially in beef liver, where there is more than half of the body’s daily need for a group of vitamins B2.
Vitamin B2 is known to be very important as it prevents the appearance of birth defects in a fetus.
Vitamin B2 produces the serotonin needed to regulate mood and sleep.
Vitamin B2 also helps in the formation of red blood cells.
Each 100 grams of liver meat contains about 30 micrograms of vitamin B12. The benefits of the liver are not limited to vitamin B, but also contain a high percentage of other minerals and vitamins to improve brain function as well.
Chicken meat, which is always available in abundance, is a great source of the B vitamins, protein and other minerals necessary for the body.
Cooked chicken breast is a good source of niacin (B2), pantothenic acid (B5), vitamin B3 and vitamin pyridoxine (B6) and dark chicken contain less vitamin B3 and B6.
Eggs and dairy products
Fried eggs or hard boiled eggs are a rich source of B vitamins.
And egg yolk is an excellent source of vitamin B2 in addition to containing protein, and eggs cover a good group of B vitamins, especially biotin or B7 where it is found in egg yolk and eggs together, so you must consume both parts of the egg to get the full effect of these nutrients.
Be sure to cook eggs before eating them (meaning you don’t eat them raw) because it contains a protein called Avidin that can prevent your body from absorbing biotin.
Eggs also contain niacin B3, vitamin B6, and biotin which are responsible for regulating metabolism, boosting immunity, and helping in cell growth.
In addition, milk and dairy products are also a rich source of thiamine (B1) and riboflavin (B2) as it provides energy as well as supports the nervous system.
Other types of other B vitamins are also found in eggs with a decrease in the percentage.
Various types of legumes
Beans are a great source of the B vitamins.
Many cereals including red beans, chickpeas, and beans are also rich in thiamine B1, niacin B3, folate B9, and riboflavin B2.
These vitamins convert food into energy, reduce inflammation and increase good cholesterol.
Soy milk is a great source of vitamin B6 and a healthy alternative for vegetarians and people who cannot tolerate lactose.
Since vitamin B is found mainly in animal products, soy milk is very beneficial for vegetarians.
Also, since soy milk is extracted from soy, it contains no lactose, cholesterol or saturated fats.
In addition to containing vitamin B1, it also contains a small amount of other B-group vitamins as well.
Generally cereals such as oatmeal are another source of the B vitamin group as oatmeal contains parts of the B group vitamins including B2, which play an important role in the brain’s nerve connections.
In addition to containing various types of vitamin B group, oats also contain fiber, calcium, iron, magnesium, phosphorous, potassium, zinc, vitamins A and K and do not contain cholesterol.
Seeds and nuts
The seeds (such as lentils, sunflowers, and flax) are rich in many B complex vitamins such as niacin B3, thiamine B1, riboflavin B2, pantothenic acid B5, folate B9.
Eating about 5 grams of seed per day helps reduce the risk of various cardiovascular disorders.
Sunflower seeds also contain pantothenic acid B5 in high levels.
Chestnut, pistachios, nuts, sunflower seeds, flaxseeds and hemp are good sources of vitamin B.
Spinach is one of the best sources of B vitamins that are very beneficial to one’s health.
It contains several different types of vitamin B group and is rich in folic acid B9, and a cup of fresh spinach provides about 2% of the daily needs of vitamin Riboflavin B2 or folate B9.
The vitamin B2 in spinach helps to create tissues and works well in cell regeneration as well as DNA production.
It is also known that spinach is rich in protein, calcium, iron, magnesium and potassium.
And a lot of green leafy vegetables contain folic acid or vitamin B9 and adding a handful of green leafy vegetables to your diet can be a great way to provide folate as spinach and lettuce can be a good choice.
Eat half a cup of cooked spinach, which results in a lot of folate, provided that it is cooked less and not long so that you do not lose some nutritional value during the cooking process.
Bananas are another good option to meet your body’s vitamin B needs, especially vitamin B2 riboflavin.
An adult needs 2.5 milligrams of vitamin B daily and bananas can meet one third of the body’s need.
The presence of this vitamin in bananas also helps to produce neurotransmitters, improve memory and knowledge, and helps regulate sleep and mood.
Vitamin B2 reduces the symptoms of premenstrual syndrome in women.
Other types of the B vitamins found in bananas are B1 and B3.
In addition, bananas contain a lot of potassium, manganese, vitamin C, fiber, and copper.
Regular eating of bananas helps reduce the risk of various types of cancer and helps regulate bowel movements, improve muscle health, and improve sleep and mental ability.
Edible yeast contains a variety of vitamin B.
Nutritional yeast can be a rich source of B vitamins, especially vitamin B12, or what is known as cobalamin, which is often found in animal products such as meat and cheese.
This vitamin is necessary for the proper metabolism of all cells of the body so a deficiency of this vitamin can lead to serious complications including anemia.
It should be noted that most people do not need vitamin B complex supplements by eating a varied diet consisting of plant and animal sources.
But in some cases, as in the case of pregnant women or vegetarians, it is advised to take vitamin B complex through the types of supplements found in pharmacies to compensate for the deficiency of the necessary vitamin B group, such as a case of folic acid deficiency.
You can also get papaya, oranges, melons, and avocados into your diet, as they are good sources of the Vitamin B group.
Consult your doctor before taking dietary supplements to prevent any unexpected complications.