Which Foods are Rich in Vitmain B
Before we get underway here at oneHOWTO and find out which foods are rich in vitamin B, let's see what these vitamins are:
- vitamin B1 (thiamin)
- vitamin B2 (riboflavin)
- vitamin B3 (niacin)
- vitamin B5 (pantothenic)
- vitamin B6 (pyridoxine)
- vitamin B8
- vitamin B9 (folic acid)
- vitamin B12
They all have different functions and different recommended daily doses. Many of the B vitamins help keep a healthy neural system and help release energy from food. They are especially important in pregnant women, to assure the proper neural development of the fetus. These vitamins give us energy, ensure proper cellular growth and division, better hormonal production, favor a healthy heart and help increase the body's defenses. For all these benefits, it is imperative that you incorporate the foods rich in various B vitamins into your diet and help your body to function properly.
Foods rich in vitamin B1
Vitamin B1, or thiamin, is essential for the nervous and circulatory systems. The foods rich in vitamin B1 are liver, eggs, seafood such as lobster and oysters, fish like tuna and pompano, seeds such as sesame or sunflower, nuts and pine nuts or pistachios, white beans, asparagus, cauliflower, mushrooms, orange, garlic and potatoes.
Foods rich in vitamin B2
Vitamin B2, or riboflavin, is involved in the nervous system favoring the creation of enzymes essential for the release of energy produced by fats, carbohydrates and proteins. The foods rich in vitamin B2 are, above all, milk and all dairy products such as yogurt and meats such as beef, pork or lamb, liver, offal, fish, and can also be found in many vegetable sources such as spinach, asparagus,royal jelly, wheat germ and whole grains and fruits like avocado, though there are many more listed below:
Foods rich in vitamin B3
Vitamin B3, or niacin, help to reduce cholesterol and triglycerides and improve blood circulation, among other functions, such as being great for people with atherosclerosis and reduces the risk of heart attack, Alzheimer's and cataracts. The foods that are a major source of Vitamin B3 are liver and kidneys, red meat, fish such as tuna, dairy products, eggs, broccoli, tomatoes, asparagus, fruits like banana, legumes, whole grains and nuts. An excess of this vitamin can cause dry skin and digestive diseases.
Foods rich in vitamin B5
Vitamin B5, or pantothenic acid, should be included in our diet as it is very beneficial for cellular processes and the elimination of carbohydrates and fats from the body. It also helps skin regenerate faster and can improve the symptoms of rheumathoid arthritis according to a study by the University of Maryland.The foods rich in vitamin B5 are, above all, chicken liver which holds the highest supply of this vitamin, caviar, cheese, fish such as salmon, egg yolk, dairy products, wheat bran, seeds, lentils, kale,mushroom, fruits like avocado or strawberries,cabbage, nuts, broccoli, cauliflower, royal jelly, wheat, corn and legumes.
Foods rich in vitamin B6
Vitamin B6, or pyridoxine, is essential for the metabolism of red blood cells and the proper functioning of the nervous and immune systems. The foods with most vitamin B6 are wheat bran, rice, liver, turkey, fish such as yellow fin tuna, salmon and cod, pork tenderloin, chicken breast, herbs and spices like paprika, garlic powder, sage, basil or oregano, nuts like pistachios or hazelnuts, garlic, chickpeas ,peas, potatoes, spinach, soy beans and fruits like banana or avocado.
Foods rich in vitamin B8
Vitamin B8, biotin or vitamin H, is important for our diet as it favors the functioning of the skin and is essential for proper growth and development. It is involved in the creation and evolution of sexual glands. The Foods rich in vitamin B8 are especially beef liver, egg yolks, brewer's yeast, wheat germ, cauliflower, beans, carrots, whole milk, fruits like strawberries, hazelnuts and chocolate.
For more information, we advise you to take a look at our article on the top foods rich in biotin.
Foods rich in vitamin B9
Vitamin B9, or folic acid, is essential for growth and proper functioning of the nervous system and brain. It also promotes the reduction of amino acids in the blood, and for pregnant women it is very beneficial because it helps the development of the placenta and fetus. The foods with vitamin B9 are vegetables, especially spinach,broccoli, legumes, orange juice, asparagus, fruits like banana, melon or strawberries, lemon and yeasts.
Foods rich in vitamin B12
Vitamin B12, or cobalamin, is the most important vitamin B complex as it facilitates the formation of red blood cells and helps maintain the functioning of the central nervous system, among other functions. The food source rich in vitamin B12 are shellfish, especially clams, mussels and oysters, liver, lamb, beef or veal, chicken egg yolk, octopus, mackerel is the fish with most vitamin B12, beef, Swiss cheese and dairy products such as yogurt.
Plant foods are not usually a good source of vitamin B12, but vegetarians and vegans do have options if they want to keep their vitamin B12 levels to standards. They should use soy milk, tofu, nutritional yeast and cereals, which have a small amount of cobalamin.
If you are eating a well balanced diet, you should be receiving all the B vitamins that you need. Before taking any vitamin supplements, consult your doctor to see if they are right for you.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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