The vitamin b rich foods are essential to staying healthy, priority for people who want to live a full life. When there is low consumption of foods rich in vitamin B, there are problems that make it necessary to consume daily foods with excellent contributions of this vitamin.
Types Of Vitamin B
The so-called B vitamins are composed of eight different vitamins. Thiamine or vitamin B 1, vitamin B 2 or Riboflavin, Niacin or vitamin B 3 and Á acid pantothenic or vitamin B 5. For its part, vitamin B 6 is called pyridoxine, and biotin corresponds to vitamin B 7 or B 8, folic acid is vitamin B 9 and B 12 (Cobalamin). All of them are the ones that make up this group. All are important and have specific functions that differentiate them from each other.
Benefits Of Vitamin B
Vitamin B 1 is involved in the use of carbohydrates in the body and normal functioning of the nervous system through its participation in the conduction of nerve impulses. For its part, vitamin B 2, facilitates the absorption of proteins, carbohydrates, and fats, which allows the transformation of food into energy necessary for the body.
The B vitamins 3 and B 5 are concerned with DNA repair and synthesis of carbohydrates, fats, and proteins. Vitamin B 6 acts directly on the growth process, and cellular conservation reproduction, so it is essential for the body. A deficiency of this complement has associated with the appearance of prostate cancer, the occurrence of strokes, and heart problems.
The B vitamins 8 and B 9 aid in the metabolism of carbohydrates, fats, purines, amino acids, and growth of the nervous system and bone marrow. Finally, vitamin B 12 is essential for the proper functioning of the bone marrow, and the production of red blood cells.
Vitamin B is essential for the proper functioning of metabolic reactions, so your intake is essential. Except for vitamin B 12 that is stored in the liver, the B complex is excreted in the urine daily and must be replaced by animal foods.
Vitamin B Rich Foods
The salmon contains a high concentration of B vitamins, including B 1, B 2, B 3, B 5, and B 6. The sardines, on the other hand, contain B1, B2, B3, B6, and B12. Turkey meat is an excellent food rich in vitamin B.
Chicken meat is a good source of niacin and pyridoxine: B3 and B6 are find in white parts such as breast. Other pieces, such as the thighs, have something more than B5 and B2. In total, a meal with chicken provides six of the eight vitamins of group B.
It is not just a mouthful of luxury. This mollusk is rich in vitamin B12 and omega-3 fatty acids that, in addition to the benefits described above, are linked to less inflammation of the brain, which in turn results in a decrease in risk of depression and other disorders. Other bivalves such as mussels and clams provide this vitamin along with other essential nutrients such as zinc.
This visceral flesh is a bomb of vitamins. 100 g of the liver is enough to obtain the requirements of B2, B5, and B3, and necessary amounts of folic acid, B6 and B12. But as it is not meat for all palates, an option may be to buy it chopped and add it to pasta sauces, stews or broths.
5. Sunflower Seeds
The sunflower seeds contain the highest levels of pantothenic acid (B5) of all foods. The problem with this vitamin is that, although it is present in numerous animal and vegetable products, it does so in small quantities that are easily lost during processing. But the husks help to conserve it, so it is preferable to acquire them to the natural, although they are for seasoning salads or buns.
Legumes are one of the sources of B vitamins such as beans, chickpeas, and lentils.
Eggs are a high source of protein and their bad reputation as a cholesterol- raising factor has been left behind based on new scientific evidence. Also, they provide a right amount of B7 or biotin in both the yolk and the clear. It is a matter of taste, therefore, but the ideal would be to eat both. However, it is also advisable to consume only eggs that are well made because the raw clear contains avidin, a protein that blocks the body’s absorption of biotin.
The leafy vegetables such as spinach, the lettuce or endive, incorporating a significant amount of folic acid, especially if eaten raw in salads. If they are cooked, as is the case with spinach, they tend to lose it, so in this case, a preparation at low temperature is more advisable.
The cheeses have considerable amounts of Vitamin B2 and vitamin B12, on the other hand, their vitamin B5 content depends on the type.
10. Wheat Bran And Rice Bran
They are rich in vitamin B6 and vitamin B3, in addition to being an excellent source of vitamin B5.
11. Nutritional Yeast
The nutritional yeast is obtained from the fermentation of sugarcane and beet molasses that is pasteurized, dried, and distributed in flakes. It contains some type B vitamins (B3, B6, and B1) and, since it is usually part of vegan diets, most commercialized formats are also reinforced with B12. Its flavor is slightly salty, giving a touch of “cheese” to vegan recipes.
Cow’s milk is a good source of B2 and the main one for those who do not suffer from lactose intolerance. A glass of milk also contains B1 and B5: for those who can not or do not want to take it, there are ‘fortified’ foods such as cereals and rice to compensate.