Vitamin B is one of the most important essential vitamins of the body, a water-soluble vitamin that plays an important role in the maintenance of human health, as well as in the support of the nervous system, skin, metabolism and levels of water. # 39; energy
There are 8 different forms of vitamin B: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), and coballamina (B12), which is also known as B vitamins.
Of all these vitamins, vitamin B12 is the only one that the body can store for long periods of time. This means that the rest of the vitamin must be obtained regularly through the diet or supplements.
Since it is always better to get vitamins and minerals through the diet, here are some of the best foods to make sure that the body obtains the specific amount you need in all forms of vitamin B:
Foods that compensate vitamin B deficiency.
In addition to being the best source of protein, the eggs offer a good range of B vitamins and a large dose of biotin or B 7, both in buds and in white, so you have to take them to obtain the # 39; complete nutritional effect of eggs.
Be sure to cook eggs well, where raw egg white protein, called avidin, can prevent the body from absorbing biotin.
2- Sunflower Seeds:
Sunflower seeds contain the highest levels of pantothenic acid or B5, of any other food, which is found in most vegetable and animal foods, but it is usually in small quantities and can be lost during the treatment.
3. Except for food
Food yeast, a type of broken yeast (a fungus of only one cell with a nutritional value), naturally contains a series of B vitamins, which makes it an appropriate option for vegetarians who struggle for To meet the requirements of vitamin B12, B3, B6 and B.
Salmon is one of the best sources of B vitamins found on earth and at sea. A 100 gram salmon meal provides approximately half of the normal daily needs of vitamin B3, B12 and B6, and also contains vitamins B2, B1 and B5.
5. Chicken Meat:
The chicken contains 6 vitamins of 8 B vitamins, and in particular contains higher levels of B3 and B6
The meat contains high levels of vitamin B3, helps maintain the nervous system and skin, and also contains a small amount of vitamins B1, B2 and B6.
Milk contains vitamin B2 and cow's milk is a good source of this vitamin, which provides a cup of the amount needed for the body, plus small amounts of vitamins B12, B1 and B5.
Oysters have a range of B group vitamins and contain high amounts of vitamin B12 and constitute an important source of zinc.
9. Beans and pulses:
These nutrients include a significant amount of vitamin B-9, which helps to form healthy red blood cells.
The leafy vegetables, such as spinach, cabbage, etc., contain a significant amount of vitamin B9.
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