Meet The Best Sources Of Vitamin B!

A balanced diet is able to provide the body with all the necessary nutrients it needs to function properly. However, to avoid shortages need to know the best sources of vitamin B. They should be the basis of your daily diet.

You may have heard that vitamin B plays an extremely important role in the body of every human being. But do you know what vitamins belong to this group? And do you know the best sources of vitamin B ?

Read on to learn about the most important information about vitamin B. In the rest of this article, we will introduce both the vitamins that make up this group and their best sources.

Vitamin B

Vitamins are micronutrients that play a key role in the human body. They have specific properties that significantly improve the functioning of the organs.

There are many types of vitamins, but today we will focus on those that belong to the B group. They have a positive effect on:

The proper functioning of the cells that make up the systems and organs of the body,
Energy production,
The absorption of energy provided by the carbohydrates, proteins and fats we eat,
Transporting key nutrients.

When we talk about vitamin B complex, we mean a group of vitamins that work together. We include among them:

Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Biotin (B7, also known as vitamin H)
Folic acid (B9)
Cobalamin (B12)

Vitamin B sources

The aforementioned vitamins occur naturally in a variety of foods. Thanks to this, you can get all the vitamins you need for your body to function properly, from your daily diet. Remember, however, that it must be balanced in the right way.

However, you can also resort to the use of supplements that can be helpful when you need extra support. Doctors recommend taking them when they detect a deficiency in the patient or when the functioning of certain organs needs to be improved.

Read on to learn more about each of the B complex vitamins and their sources.

Thiamin or Vitamin B1

Thiamin is a vitamin that helps regulate your appetite and at the same time supports your metabolism.

You will find this vitamin in foods such as pork, ham, refined grains, leafy vegetables, legumes, green peas, nuts, and grain germ.

Riboflavin or vitamin B2

Riboflavin contributes to the healthy appearance of the skin. You can find it in foods such as milk, yoghurt and cheese, among others.

Egg is one of the main sources of vitamin B, especially riboflavin.

However, dairy is not the only source of riboflavin. You’ll also find it in vegetables like spinach, asparagus, and most dark green leafy plants. In addition, it also includes chicken, fish, eggs and whole grains.

Niacin or vitamin B3

Niacin is a vitamin that is part of the B complex group of vitamins, which supports the functioning of the nervous and cardiovascular systems. Besides, it will make you feel full of energy.

Legumes and grains are sources of vitamin B3 or plant-derived niacin.

The best sources of niacin are chicken, salmon, and tuna. You’ll also find it in legumes, whole grains, peanuts, and pasta. In fact, they are an excellent source of this vitamin.

Pantothenic acid or vitamin B5

Pantothenic acid plays a key role in the proper development and function of enzymes.

The best sources of pantothenic acid are avocados and yoghurt, as well as lentils, peas and other legumes. You can also get small but sufficient amounts of pantothenic acid by consuming broccoli, mushrooms and sweet potatoes.

Pyridoxine or Vitamin B6

Vitamin B6 is extremely important as it supports the production of red blood cells. Thus, it supports the health of the circulatory system.

Bananas are an excellent source of vitamins and minerals. They contain significant amounts of vitamin B6.

Poultry and seafood are the best sources of this vitamin. You can also get it from leafy greens, bananas, potatoes and whole grains.

Biotin or vitamin B7

Biotin has an extremely beneficial effect on the skin, especially the health of the hair and skin. It also helps the enzymes obtain energy from the nutrients in the diet.

Salmon is rich in biotin and other B vitamins.

You’ll find it mostly in egg yolks and liver, but it’s also found in pork, salmon, and avocado. In addition, its small doses are also present in practically all fruits and vegetables, as well as in cheese and cereals.

Folic acid or vitamin B9

Many people are aware that folic acid has a positive effect on the health of red blood cells and the functioning of the nervous system. Besides, it plays a key role in the development of the fetus. That is why it must be included in the diet of pregnant women.

Leafy vegetables are the best sources of this essential vitamin, but you can also get it from whole grains.

Vitamin B12

Vitamin B12, like vitamin B6, supports the production of red blood cells. It also improves the functioning of the nervous system and the development of the fetus.

This vitamin is present only in foods of animal origin such as beef, pork, chicken, turkey, fish and seafood.

However, there are many fortified non-animal foods such as grains and soybean derivatives that contain small amounts of vitamin B12.

However, people who follow a vegan diet are at risk of vitamin B12 deficiency due to the nature of their diet. This is why they must use supplements that contain this vitamin.

A balanced diet and vitamin B.

After reading today’s article, you should already know the different sources of vitamin B. You also know in which foods you can find the vitamins you need.

Therefore, you should eat a balanced diet to get all the B complex vitamins your body needs, as well as other vitamins and minerals that play a key role in your body.