Foods containing vitamin B

Foods containing vitamin B

Vitamin B

Vitamin B or vitamin B compounds or the integrated group is one of the vitamins dissolved in water that is not retained by the body, it has many functions, the most important: to maintain the health of the nervous system and immune, as well as energy production. Vitamin B can be obtained from various foods or supplements.

In this article we will show the benefits of vitamin B, and the foods that contain it.

Benefits of Vitamin B

  • Strengthens the immune system in the body and improves the functions of the nervous system.
  • Increases metabolic rate known as metabolism.
  • It protects against anemia and increases the growth and division of red cells.
  • Maintains healthy skin and muscles.
  • Reduces the effects of hyperactivity, increases concentration and attention.
  • Reduces the risk of pancreatic cancer.

Vitamin B compounds and their foods

Since vitamin B is an integrated group, we will show vitamin B-containing foods in groups as follows:

Thiamine

  • Regulates appetite, and helps metabolism (metabolism).
  • Foods containing it are: red meat, dark green leafy vegetables, grains such as wheat, various baked goods, pea rice, lentils, and nuts such as almonds.
  • The body needs 1.1 to 1.2 milligrams of it daily.

Riboflavin

  • Good for skin health.
  • Foods containing it are: dairy products such as milk, cheese, milk, dark green leafy vegetables such as spinach, chicken, fish, eggs and cereals.
  • Men need 1.3 mg of it daily, and women 1.1 milligrams a day.

Niacin

  • Enhances nerve function, which is beneficial for cardiovascular health and helps to produce energy.
  • Foods containing: chicken, turkey, fish of all kinds such as salmon, canned tuna, cereals, legumes, peanuts, wheat and pasta.
  • Men need 16 milligrams a day, and women have 14 milligrams a day.

Folic acid

  • Useful for the health of red blood cells, and the health of the nervous system.
  • Foods containing: leafy vegetables such as spinach, turnips, fresh fruits, and cereals such as bread and pasta.
  • It is recommended to eat 400 micrograms daily.

Vitamin B6

  • Supports the growth of red blood cells.
  • Foods containing: poultry, seafood, bananas, leafy vegetables such as spinach, and cereals.
  • It is recommended to take 1.3 milligrams of it daily.

Vitamin B12

  • The production of red blood cells increases, as does the nervous system.
  • Foods containing: soybeans, cereals, oysters, lobster, fish and beef.
  • It is recommended to eat 2.4 micrograms daily.

Biotin

  • Helps the metabolism.
  • Foods containing: liver and egg yolk.

Pantothenic acid

  • Helps the metabolism.
  • Foods containing: yogurt and avocado.