Find out in what food you can find Vitamin Ba set that includes the thiaminehe folic acid and the cobalaminamong others nutrients What are they fundamental for the proper functioning of your body and that must be part of a complete diet.
A balance diet It has to include varied foods with different guys of Vitamin B. This is the name given to a set of eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12).
Why is vitamin B important?
The experts of Bayer they point out that the B vitamins are essential for the correct functioning of the body, since they “involve in the energy release for you mind and you body“. These nutrients affect the brain functioning and to cellular metabolism“contribute to a immune function “healthy”, reduce fatigue and support different essential processes in the body. Some of them are related to the growthhe nervous systemhe mental performance and the production and maintenance of Red blood cells.
The doctor Fernando Fernandez Bueno highlights that the human body requires b12 vitamin for the absorption of other vitamins and macronutrientsas well as for the generation of myelinsubstance that covers nerves and neurons.
Signs that you lack vitamin B
The doctor Andrew Weddings explains what are some of the symptoms related to the deficit of Vitamin B:
- Alterations of the growth.
- Neurological disorders, such as fatigue and weakness.
- Problems in the mucous membranes.
- Dermatitis.
- Diarrhea.
- Anemia.
- Photosensitivity.
- muscle numbness.
- Lack of concentration.
False myths about foods rich in vitamin B
The pharmaceutical company Atida compiles and denies some mistaken beliefs related to the foods rich in vitamin B:
- The b12 vitamin is found only in foods of animal origin: this is false, since it can also be obtained with fortified foods with this vitamin, like some cereals or vegetable milks, and with Food supplements.
- People vegetarian and vegan can’t get enough b12 vitamin: This is not true, since this vitamin is found in some products of plant origin, such as algae and those already mentioned cereals and vegetable milks.
- The cooking eliminates the Vitamin B of food: it is not true that they disappear with the cooked. Although some B vitamins can be affected by the heatnot all of them are lost during cooking.
- The vitamin B6 help to cure hangover: This is not accurate. This vitamin can help the body metabolize alcohol faster, but there is no miracle cure for a hangover.
- The beer yeast is a fountain reliable of b12 vitamin: This is another myth, as stated Atidawhich notes that this product “may contain a form of vitamin B12 that not easily used by the human body.”
Side effects of vitamin B
It is rare, but taking very high doses of certain B vitamins can have side effects in your body:
- Nausea: they can occur especially when vitamins are consumed in the form of supplements.
- Drug interactions: some B vitamins can interfere with the anticonvulsants and the antibiotics.
- Digestive problems: consuming too many B vitamins can cause diarrhea, abdominal pain and inconvenience in the digestive system.
- Sleeping difficulties: vitamin B6 in large quantities can affect the dream.
- Issues in the fur: an excess of vitamin B3 It can generate redness and itch on the skin.
What foods are rich in vitamin B?
A balanced dietlike the Mediterranean diet, will help you cover the needs of Vitamin B of your body. Its different types are distributed in products of animal and plant originlike the ones you can find below, recommended by Atida and for the doctor Borja Bandera.
Whole grains with vitamin B
The oatmealhe rice and the bread they provide Vitamin B and also fiberbut especially if they are integral. The refined cereals They have less of this nutrientalthough on many occasions they are presented enriched with vitamins B1, B2, B3 and B9.
Pork, a great source of vitamin B1
The Pork Meat contributes 8 to 10 times more vitamin B1 either thiamine than the rest of the meats. It also has b12 vitamin, essential fatty acids and minerals like zinc, iron and the match.
Vitamin B12 excels in the liver
He Ministry of Agriculture, Fisheries and Food details that the liver is “the greatest source of b12 vitamin and stands out nutritionally compared to the others viscera containing considerable amounts of riboflavin (vitamin B2) and folic acid (vitamin B9).” It also has pyridoxine (vitamin B6).
What fish with vitamin B can you eat?
The consumption of fish It is often recommended for its Omega-3 fatty acidsbut also offers several types of Vitamin B in different quantities. The trout is rich in B3the B6 and the B12. The latter stands out in the sardinehe tunahe cod and the salmonwhich also contains magnesium.
Eggs are rich in many vitamins, including B
He Egg Studies Institute points out that this food is so complete that it provides all vitamins except for vitamin C. It has a high content of vitamins B5, B7 and B12. It is also a source of vitamins B2 and B3. In addition, it is a product that helps you have more energy and develop muscle.
Legumes with vitamin B
It is also advisable to include the legumes in the subsistence allowance for offering different types of Vitamin B. The chickpeas They stand out for their concentration of vitamins B1, B3, B6 and B9, among other. The soy It is one of the foods with the highest amount of folic acid or vitamin B9. Other recommended examples in this category with lentils, broad beansthe White beans and the pints.
Vitamin B in dairy products
In addition to calciumthe milkthe yogurtsthe cheeses and others Dairy Productslike the skyr, provide nutrients essential for the body, such as vitamins B1 and B5.
Clams and other mollusks are very rich in vitamin B12
The clams are a great source of b12 vitamin. In addition, they are very rich in iron and proteinsso they are perfect for fighting against anemia. Others molluskslike the oysters and the musselsthey also provide high doses of cobalamin.
What fruits contain vitamin B?
Include varied fruits in your diet will help you meet your needs Vitamin B. For example, the bananasin addition to a great source of potassiumthey are very rich in vitamin B6. The avocados provide vitamins B1, B2, B3 and B9while the apples offer vitamins B1 and B6.
Vegetables with vitamin B
If you search plant products with Vitamin Bbet on the green leafy vegetables to eat healthy. For example, him broccoli provides your body with vitamins B1, B2, B3 and B6. Other recommended options with chard and the collard greens. On the other hand, the carrots and the tomatoes They are a good source of vitamin B6.
Nuts with vitamin B
The walnuts They are especially rich in vitamins B3, B6 and B9. The almonds They stand out for their high amounts of vitamins B1 and B2although they also offer the B3, B6 and B9. The hazelnutspistachios and peanuts Are others nuts that offer these types of nutrients.
Seeds with vitamin B
The B vitamins are present in the seeds of pumpkinthose of linen and sunflower ones, among other varieties.
The 5 foods richest in vitamin B, according to a university
The University of Navarra Clinic Share a list with richer foods in b12 vitaminrevealing the amount they provide per 100 grams of edible portion of the product:
- Liver: 75 micrograms of b12 vitamin per 100 grams.
- Kidneys: 31 micrograms of vitamin B12 per 100 grams.
- Sardines: 28 micrograms of vitamin B12 per 100 grams.
- Language: 16 micrograms of vitamin B12 per 100 grams.
- oysters: 14.6 micrograms of vitamin B12 per 100 grams.