The B-spectrum vitamins are essential for metabolism, to obtain energy from the food we consume or form red blood cells. Its lack can cause diseases such as anemia.
Actually, there are eight different forms of vitamin B: Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12) ). ) are known as the B vitamins.
Of all the B vitamins, cobalamin (B12) is the only one that your body can store for long periods of time. If you want to know where you can find the different types of vitamin B, we review the most important foods.
1. Eggs are one of the best sources of biotin
In addition to being a great source of protein, eggs offer a good variety of B vitamins and a large dose of biotin, or B7. Biotin is contained in both the yolk and white, so you need to eat both to obtain the full nutritional impact of the egg. In this regard, it is better to eat them cooked, as raw egg whites contain a protein called avidin that can prevent your body from absorbing biotin.
If you want to know more advantages of eating eggs regularly, do not miss this article.
2. Sunflower seeds are full of B5
Sunflower seeds are very rich in pantothenic acid (B5), much more than any common food. Although pantothenic is found in most foods of plant and animal origin, it is usually only present in small amounts and may be lost during processing. You can ioncorporate them to baked goods as well as salads and yogurts.
3. Nutritional yeast is a popular vegan option for consuming B vitamins
Nutritional yeast, also known as brewer’s yeast naturally contains some B vitamins and many brands are fortified with B12, present in animal products such as meat and cheese. Therefore, it is an essential food for vegan people. Two tablespoons of this yeast provide a considerable amount of B3, B6, B12 and B1.
4. Salmon is a great source of B vitamins
In addition to being known for providing healthy fats such as Omega-3 fatty acids, this blue fish is also one of the best sources of B vitamins that exists. A 100-gram serving of salmon provides approximately half the daily requirement of an average person for B3, B12 and B6. It also contains vitamin B2, B1 and B5.
5. Chicken is a lean meat with a large amount of vitamins B3 and B6
Chicken is a particularly good source of niacin and pyridoxine, or vitamins B3 and B6, and it also contains six of the eight B vitamins.
6. Red meat contains a decent amount of vitamin B3
Beef contains six of the eight B vitamins. It is particularly high in niacin or B3, which can help keep the nervous system and skin in tip-top shape. It also contains a handful of B1, B2 and B6, along with just over a quarter of the daily recommended amount for B12. If you do not eat meat, you can get eggs niacin and wheat flour.
7. Milk contains a lot of riboflavin
Riboflavin, or B2, helps your body release energy from the food you eat and keep your nervous system healthy. Cow’s milk is a good source of this vitamin, since a single cup provides a solid amount of riboflavin. It also gives you B12, B1 and B5. People who follow a vegan diet can look for alternative sources such as fortified breakfast cereals and rice.
8. Oysters and other seafood are full of B vitamins
Seafood, such as oysters, clams and mussels, provide a large amount of B vitamins. In particular, oysters have high amounts of vitamin B12 and are also a great source of zinc.
9. Black beans and other legumes will provide you with B9
Getting enough folate, or vitamin B9, helps your body form healthy red blood cells. Legumes such as chickpeas, black beans and edamame are good sources of plants for this important vitamin.
10. Green leaves like spinach will give you folic acid in spades
Spinach, cabbage, turnip or lettuce are green leafy vegetables that will give you high amounts of folate.
11. Viscera, such as beef liver, contain a variety of B vitamins
100 grams of beef liver can provide you with abundant amounts of B2, B5 and B3, as well as folate, B6 and B12.