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A
balanced diet
has to include varied foods with different
types
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
).
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Why is vitamin B important?
Bayer
experts
point out that
group B vitamins
are essential for the proper functioning of the body, since they "involve in the
release of energy
for your
mind
and
body
." These
nutrients
affect
brain function
and
cellular metabolism
, "contribute to healthy
immune function
", reduce
fatigue
and support different essential processes in the body. Some of them are related to
growth
, the
nervous system
, mental performance and the production and maintenance of
red blood cells
.
Signs that you lack vitamin B
Dr.
Andrés Bodas
explains some of the
symptoms
related to
vitamin
B
deficiency
:
Growth
disturbances
.
Neurological disorders, such as
fatigue
and
weakness
.
Mucous membrane
problems
.
Dermatitis
.
Diarrhea
.
Anemia
.
Photosensitivity
.
Muscle numbness
.
Lack of concentration.
What foods are rich in vitamin B?
A
balanced diet
, such as the Mediterranean diet, will help you meet
your body's
B vitamin
needs
.
Its different types are distributed in
products
of
animal and plant origin
, such as those recommended by
Atida
and you can find below.
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Whole grains with vitamin B
Oatmeal
,
rice
and
bread
provide
vitamin B and also
fiber
, but especially if they are
whole grains
.
Refined cereals
have
a lower amount of this
nutrient
, although they are often enriched with
vitamins B1, B2, B3
and
B9
.
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Pork, a great source of vitamin B1
Pork
provides 8 to 10 times more
vitamin
B1
or
thiamine
than other meats. It also has
vitamin B12
,
essential fatty acids
and minerals such as
zinc
, iron and phosphorus.
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Vitamin B12 excels in the liver
The
Ministry of Agriculture, Fisheries and Food
details that the
liver
is "the greatest source of
vitamin B12
and stands out nutritionally compared to other viscera by containing considerable amounts of
riboflavin
(
vitamin B2
) and
folic acid
(
vitamin B9
)." It also has
pyridoxine
(
vitamin B6
).
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What fish with vitamin B can you eat?
The consumption of
fish
is usually recommended for its
omega 3 fatty acids
, but it also offers several types of B vitamins in different amounts. Trout
is
rich in
B3
,
B6
and
B12
. The latter also excels in
salmon
,
sardines
,
tuna
and
cod
.
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Eggs are rich in many vitamins, including B
The
Egg Studies Institute
points out that this food is so complete that it provides
all the vitamins
except vitamin C. It has a high content of vitamins
B5
,
B7
and
B12
. It is also a source of vitamins
B2
and
B3
.
Legumes with vitamin B
It is also advisable to include
legumes
in
diets
as they offer different types of
vitamin
B. Chickpeas stand
out
for their concentration of vitamins
B1
,
B3
,
B6
and
B9
, among others. Soy
is
one of the foods with the highest amount of folic acid or vitamin
B9
. Other recommended examples in this category are lentils
,
broad
beans
,
white beans
and
pinto
beans .
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Vitamin B in dairy products
In addition to calcium,
milk
,
yogurt
,
cheese
and other
dairy products
provide essential nutrients for the body, such as vitamins
B1
and
B5
.
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Clams are very rich in vitamin B12
Clams
are one of the best sources of
vitamin B12
, with 98 micrograms of this
nutrient
per
100 grams. In addition, they are very rich in
iron
and
protein
, making them perfect for fighting
anemia
. Other mollusks, such as
oysters
and
mussels
, also provide high doses of
cobalamin
.
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What fruits contain vitamin B?
Including a variety of
fruits
in your
diet
will help you meet your
B vitamin
needs . For example,
bananas
, in addition to being a great source of potassium, are very rich in vitamin
B6
. Avocados
provide vitamins
B1, B2, B3
and
B9
, while
apples
offer
vitamins
B1
and
B6
.
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Vegetables with vitamin B
If you are looking for
plant products
with
vitamin B
, go for green leafy vegetables. For example,
broccoli
provides your body with vitamins
B1, B2, B3
and
B6
. Other recommended options with
chard
and
collards
. On the other hand,
carrots
and
tomatoes
are a good source of vitamin
B6
.
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Nuts with vitamin B
Walnuts are especially rich in vitamins
B3, B6
and
B9
. Almonds
stand out for their high amounts of vitamins
B1
and
B2
, although they also offer
B3
, B6
and
B9
. Hazelnuts
and
peanuts
are other
nuts that offer these types
of
nutrients.
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Seeds with vitamin B
Group B vitamins
are
present
in
pumpkin
seeds
, flax seeds and
sunflower
seeds , among other varieties.
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According to the criteria of The Trust Project
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