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Foods rich in vitamin B

Foods rich in vitamin B

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Vitamin B is a complex vitamin, composed of 8 types, vitamin B1, B2, B3, B5, B6, B8, B9 and B12. They all promote the metabolism and help the body to function properly. The B vitamins are acquired through a series of foods that provide increased energy, proper development, cell growth and division, improve the production of hormones, enzymes and proteins necessary for our metabolism, promote arterial health and the heart and help to increase defenses.
For all these benefits, it is imperative that you incorporate foods rich in vitamin B in your diet and help your body to function properly.

Foods rich in vitamin B1

Vitamin B1 or thiamine is essential for the nervous and circulatory system. Foods rich in vitamin B1 are pork, liver, eggs, seafood such as lobster and oysters, fish like tuna and pompano, seeds such as sesame or sunflower butter, nuts and pine nuts or pistachio, white beans, asparagus, cauliflower, mushrooms and 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. Foods rich in vitamin B2 are, above all, milk and all dairy products such as yogurt, meats such as beef, pork or lamb, liver, organ meats, fish, spinach, asparagus, wheat germ and whole grains and fruits like avocado.

Foods rich in Vitamin B3

Vitamin B3 or niacin helps to reduce cholesterol and triglycerides, and improves blood circulation, among other functions. Foods with a major source of vitamin B3 are the 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 disposal of working carbohydrates and fats in our body. Foods rich in vitamin B5 are especially chicken liver, which is the most amount provided in this vitamin, caviar, cheese, fish such as salmon, egg yolk, dairy products, bran wheat, sunflower seeds, fruits like avocado or strawberries, nuts, broccoli, cauliflower, royal jelly, wheat, corn and legumes.

Foods rich in vitamin B6

Vitamin B6 or pyridoxine is essential for the metabolism of the red blood cells and functioning of the nervous and immune system. Foods with more vitamin B6 are wheat bran, rice, liver, turkey, fish such as yellowfin 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, potatoes, spinach, soybeans and fruits like banana or avocado.

Foods rich in vitamin B8

Vitamin B8, biotin or vitamin H, is important to include in our diet that promotes the functioning of the skin and is essential for proper growth and development. Involved in the creation and evolution of glucose ls sex glands. 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.

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 is very beneficial because it helps the development of the placenta and fetus. Foods with more vitamin B9 are vegetables, especially spinach, beans, orange juice, asparagus, fruits like banana, melon or strawberries, lemon and yeast.

Foods rich in vitamin B12

Vitamin B12 or cobalamin is the most important vitamin B complex since it favors the formation of red blood cells and helps maintain the functioning of the central nervous system, among other functions. Foods major source of vitamin B12 are shellfish, especially clams, mussels and oysters, liver, lamb, beef or veal, chicken egg yolk, octopus, mackerel and fish with more vitamin B12, beef, Swiss cheese and dairy products such as yogurt.

Plant foods are not usually a good source of vitamin B12, so vegetarians should use soy milk, tofu and cereals, which have a small amount of cobalamin.

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