Foods Rich in Vitamin B

Vitamin B complexIt is a general term for a group of 8 essential nutrients that help the body in many ways. Vitamin B is a water-soluble vitamin that plays a vital role in maintaining human body functions. Their effects can act directly on cells, promoting the production of energy we need to move. Water-soluble vitamins also play a big role in energy metabolism, so eating more foods rich in vitamin B can help the body release and store energy. Since vitamin B is a group of water-soluble vitamins, the body cannot store it and can only rely on daily diet to replenish it. The eight B vitamins are: Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).

Benefits of Vitamin B Complex

B vitamins ensure that the body's cells function properly. They help the body convert food into energy (i.e. metabolism), promote the production of red blood cells, and maintain healthy skin cells and other cell tissues. Vitamin B is also important for the brain, promoting the production of energy needed to develop new brain cells and may help maintain brain health. There is strong evidence that B vitamins contribute to the normal functioning of other organs, including the heart. These findings suggest that B vitamins (particularly vitamins B12 and B6) may help improve heart and blood vessel function.

The main functions of vitamin B are:

Helps the body convert food into energy;
Keep your nervous system healthy;
Keep skin and eyes healthy;
Promotes the production of red blood cells;
Plays a key role in heart health (combats high homocysteine levels);
Promote protein synthesis;

Foods Rich in Vitamin B

- Animal offal

Animal offal, including liver, tongue, heart and kidneys, is highly nutritious and a good source of vitamins B1, B2, B5 and B12. Eating a serving of offal daily can help meet your daily needs for essential B vitamins and reduce your risk of nutritional deficiencies. If you're looking for an offal source of B vitamins, consider beef liver. Studies have shown that beef liver is the most nutritionally sound and healthiest meat, and it also contains a lot of the vitamin B12 you need.

-Eggs

雞蛋和蛋黃都含有少量體內所需的維他命和礦物質，是蛋白質和維他命B（尤其是B2和B12）的一大來源。兩個大雞蛋可以提供你日常所需的維他命B12總量的46%和39%的維他命B2。研究表明，健康的人一天吃3個雞蛋是剛剛好的。

-vegetable

Vegetables like beets, avocados and potatoes are high in vitamins B3 and B5; dark-leaved vegetables like broccoli, spinach and kale are high in vitamin B9 (folate). Most legumes are also high in folate, such as pinto beans, black beans, and lentils.Folic acidIt can promote the formation of healthy red blood cells in the body and can also help pregnant women reduce the risk of giving birth to babies with defects. It is recommended that adults take 200 mg of folic acid per day, and pregnant women need to take 12 mg of folic acid per day before 400 weeks of pregnancy.

-fruit

Most fruits usually contain folic acid, and they are also a rich source of fiber. A high-fiber diet is said to reduce the risk of obesity, heart disease, and diabetes, especially in adults. Citrus fruits, avocados, and bananas are rich sources of B vitamins, which are essential for vegetarians who do not eat red meat or offal. Some citrus fruits that contain vitamin B are oranges, clementines, and lemons.

-Fortified foods and dairy products

Some breakfast cereals have added vitamins, such as B vitamins, making them a food source for meeting your daily needs. The most commonly added B vitamins to cereals are thiamine, riboflavin, niacin, B6 and folate. This category includes foods like corn flakes, oatmeal, muesli and bulgur. What you need to do is check the ingredients in the product and make sure you choose products that are fortified with less sugar and non-refined grains. Milk is a good source of B12, while yogurt contains higher levels of B2 and B12, but the nutritional value will vary depending on the brand. Check product labels first to make sure you’re choosing fortified products, and always limit your intake of sugary yogurt and milk.