Plays the B vitamin B play an important role in maintaining the health of the body where the support group of the B vitamin B nervous system and the metabolism of the cell and energy levels.
It also regulates vital processes in the body helps in functioning of enzymes and in maintaining healthy skin and hair and enhance areas of the body, the group of B vitamins B are also essential to develop the blood cells and hormones.
Vitamin B B
B vitamin B is a group of water-soluble substances which play a vital role in the metabolism or the metabolism of cells in the human body so it can cause deficiency of these vitamins complications and serious illnesses.
Available the B vitamin B in eight different forms namely:
- Thiamine (B1).
- Riboflavin (B2).
- Niacin (B3).
- Pantothenic acid (B5).
- Pyridoxine (B6).
- Biotin (B7).
- Folate (B9).
- Cobalamin (B12).
As you know you can always get the vitamins and minerals necessary for our bodies through diets, so come with us and discover the best foods that contain vitamin B different types of to replenish the body of nutrients that it needs.
Foods that contain vitamin B B
If you get the necessary nutrients for our bodies comes primarily from the food that we eat where it is necessary to resort to natural sources to fill the shortage of vitamins and minerals that are necessary for us before resorting to supplements to get these vitamins, especially Group B vitamins B necessary for the body.
Among all the Group B vitamins B mentioned there is only vitamin (cobalamin B12), which can store the body for a long time this indicates that you need to get the B vitamins B and other by food.
All kinds of B vitamins B essential for the body because they contribute to the conversion of carbohydrate to glucose to produce energy, Vitamin B different types of essential for eyes, skin, liver, and function of the brain and health.
The following are the most important elements of a natural food rich in vitamin B B:
Although the fish is able to the composition of vitamin B2 in their bodies but it is one of the richest sources of this vitamin.
This vitamin is found in sardines, mackerel and salmon are all rich in vitamins and other nutrients.
Beef is one of the richest sources of a group of vitamins (B) it provides about 1 g of this group, especially in the liver of the cow where there are more than half of the Daily body’s need to the group of vitamin B2.
It is known that vitamin B2 is very important it prevents the appearance of birth defects in the fetus.
And treatment of vitamin B2 and serotonin needed to regulate mood and sleep.
It also helps vitamin B2 in the formation of red blood cells.
Each 100 grams of beef liver contains about 30 mcg of vitamin B12 not only benefits the liver on the vitamin B It contains a high percentage of minerals and other vitamins to improve brain functions also.
Think chicken meat which is available always and abundantly a great source of group vitamins (B) protein and other minerals necessary for the body.
Chicken breast cooked is a good source of niacin (B2) and pantothenic acid (B5), Vitamin B3, vitamin pyridoxine (B6) and contains chicken dark on vitamin B3 and B6 by less.
Eggs and dairy products
Fried eggs or boiled eggs, a rich source of Group B vitamins B.
Egg yolk is an excellent source of vitamin B2 in addition to containing protein, wash the house a good range of B vitamins B, especially biotin or B7 where in the egg yolks and whites together, so it must consume all parts of the house to get the full impact of this nutrient.
Be sure to cook the eggs before you eat it (i.e. don’t eat raw) because it contains a protein called Avidin that can prevent your body from absorbing biotin.
The House has also on niacin B3 vitamin B6 and biotin which are the elements responsible for regulating the metabolism and strengthen the organization and help in the growth of the cells.
In addition to that is milk and dairy products also a rich source of these (B1), riboflavin (B2) where the energy as well as support the nervous system.
There are also other species of the group of B vitamins B other also at home with a decrease in the percentage of.
Different types of pulses
Beans are a great source for a group B vitamin B.
As many kinds of grains including red beans, chickpeas, and beans rich site B1, niacin B3, folate B9, and riboflavin B2.
Work these vitamins to convert food into energy, reduce inflammation and increase good cholesterol.
Is soy milk a great source of vitamin B6 and substitute healthy for vegetarians and people who can not tolerate lactose.
Since vitamin B is primarily found in animal products, the soy milk is very useful for vegetarians.
Also because soy milk is derived from soy it does not contain any fat or lactose, cholesterol or saturated fat.
Additionally it contains vitamin B1 it contains a small amount of Group B vitamins B other also.
Grains, such as oats and oatmeal are a source of another group of vitamin B B where contains oatmeal on the parts of the types of Group B vitamins B including B2, which plays an important role in the neural connections of the brain.
In addition to contain oats on the different types of the B vitamin Group B, it also contains fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, vitamins A and K and contains no cholesterol.
Seeds and nuts
Seeds (such as lentils, sunflower , flax) is rich in many from the group of vitamins known as B such as niacin B3, thiamine B1, riboflavin B2, pantothenic acid B5, and folate B9.
Help eat about 5 grams of the seeds daily to reduce the risk of cardiovascular disorders different.
Also containing sunflower seeds and vitamin pantothenic acid B5 in high levels.
Considered chestnuts, pistachios , walnuts , sunflower seeds, flax seeds, hemp are good sources of vitamin B-B.
Spinach is one of the best sources of vitamins “B B ” very useful for the health of the individual.
Contains several different types of the B vitamin Group B is rich in folic acid B9, and offers a cup of fresh spinach is about 2% of the daily requirement of vitamin riboflavin B2, folate or B9.
Vitamin B2 is found in spinach in the composition of the tissue and works well in the renewal of cells as well as the production of DNA.
It is also known that spinach is rich in protein , calcium, iron , magnesium, and potassium.
A lot of green leafy vegetables contain folic acid or vitamin B9 and can be add a handful of green leafy vegetables to your diet is a great way to provide folate where you can have spinach, lettuce, a good choice.
Eating half a cup of spinach , cooked which results in a lot of folate, provided that the application of less time and not too long so as not to lose some nutritional value during the cooking process.
Banana is another good choice to meet the needs of the body of the B vitamin B, especially vitamin B2 riboflavin.
The average adult needs to 2.5 milligrams of vitamin B a day can in bananas in three the body’s need for him.
It also helps the presence of this vitamin in bananas the production of the neurotransmitter andimprove memory and also helps to regulate sleep and mood.
Although vitamin B2 reduces the symptoms of premenstrual syndrome in women.
And other species of the Group B vitamin B present in bananas B1 and B3.
In addition bananas contain lots of potassium, manganese, andvitamin C , fiber, and copper.
Helps eat a banana regularly to reduce the risk of types of cancer is different and helps in regulating bowel movements and improving the health of the muscles and improve sleep and mental ability.
Contain yeast edible on a variety of B vitamin B.
The control of food can be a rich source of vitamins B, especially vitamin B12 or known as cobalamin which is often found in animal products such as meat, cheese,
This is a vitamin necessary for proper metabolism of all body cells so it can lead to deficiency of this vitamin to serious complications including anemia.
- It should be noted that most people do not require supplementation of the B vitamin B complex by eating a varied diet composed of plant and animal sources.
- But in some cases, as in the case of pregnant women or vegetarians are advised to eat vitamin B complex through the kinds of supplements found in the pharmacies to compensate for the lack of the B vitamin group necessary such as the case of folic acid deficiency.
- You can also enter the papaya, oranges, cantaloupe, and avocado to your diet are good sources of the Group B vitamin B.
- Consult your doctor before taking supplements to prevent the occurrence of any unforeseen complications.