Foods with vitamin B

Chickpeas

Foods with vitamin B are essential for the proper functioning of your body, but Are you ingesting enough of this nutrient, associated with multiple benefits?

The following are food options rich in B vitamins, which will help you make your diet more complete and nutritious, as well as access all the benefits of vitamin B.

What is vitamin B for?

The B vitamins play many important roles, helping you to have enough enough energy to face all your daily challenges with guarantees Without being hit by tiredness and weakness at the first turn.

As well its advantages for intestinal transit and mood are worth mentioning. And is that the lack of vitamin B12 can cause constipation, while not taking enough folate is associated with depression, among other problems.

In consecuense, it is advisable to ensure a good dose of vitamin B every day, so below we bring you a lot of foods rich in the different types of vitamin B (a large family in which all members are equally important) so that you can add them to your diet if you think you are not getting enough.

Folate foods

Spinach

Surely you have heard of folate on numerous occasions, but what not everyone knows is that it is a group B vitamin. Folate or folic acid is key in people's diet (if your wife is pregnant, make sure she takes enough to prevent birth defects). How can you get folate? Take note of the following foods:

  • Spinach and other dark leafy vegetables
  • Chickpeas
  • bean
  • Lentils
  • Lima

You can also find this B vitamin in fortified cereals. As with the rest, it is an easy type to find, so If you eat a healthy and varied diet, you shouldn't have problems offering your body the amount it needs on a daily basis.

Foods with vitamin B6

Tuna

Lack of vitamin B6 has several consequences, from a state of confusion to depression, going through an increase in the chances of contracting diseases. Most people get enough of this vitamin without problem, found in higher amounts in foods such as the following:

  • Chickpeas
  • Tuna
  • Cow liver

Foods with vitamin B1

Black beans

Also known as thiamine, vitamin B1 is very important for the brain to function properly and healthy. Its lack can also make you feel weaker and more tired than usual. You can get vitamin B1 through the following foods:

  • Enriched rice
  • Trout
  • Black beans

On the other hand, it should be noted that Abusing alcohol can prevent the body from absorbing enough of this nutrientSo this is another reason to use moderation in drinking alcoholic beverages.

Foods with vitamin B2

Milk bottle

Fundamental for the state of your liver and your nervous system, vitamin B2 or riboflavin is not usually lacking in western food. However, make sure you actually get enough of it every day from foods like:

  • Milk
  • Yogurt
  • Beef

The food in which vitamin B2 is found in greater quantities is the liver, but if you are not a big fan of this food (something very likely), do not worry, since with the previous ones you can cover your daily riboflavin needs without problem.

How to get vitamin C

Take a look at the article: Foods with vitamin C. There you will find many ways to contribute this nutrient to your diet, because if vitamin B is essential for your health, vitamin C is no less so.

Foods with vitamin B3

Bowl of white rice

One of the most important roles of food is to supply us with energy, and vitamin B3 or niacin plays a major role in this process of offering us strength. It also has advantages for the proper functioning of digestion and helps keep the skin and nerves in good condition. But in what foods is it found? Make a note for your next visit to the supermarket:

  • Milk
  • Egg
  • Rice
  • Fish

Foods with vitamin B7

Bananas

Lately you find more hairs than usual on your pillow and your comb also gets full of them when you comb your hair in the morning? The fault may be a lack of vitamin B, specifically vitamin B7 or biotin. It is also an important nutrient for Layers of skin, but the functions that are most relevant to your health have to do with maintaining good cholesterol levels and healthy heart function.

In order for your hair to maintain its density, the following foods rich in vitamin B7 cannot be absent from your diet.. Remember that not by taking more, its benefits will be greater, but it is advisable to ensure a good daily dose for hair and health in general:

  • Salmon
  • Carrot
  • Banana
  • Cereals

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