8 Foods rich in Vitamin B that you should include in your diet. Our body needs vitamin B to be able to comply with metabolism, immune function, and development. Since our body can not store it, it is important to include it in our diet, being able to find it in a wide variety of foods. That is why today, in Health and Friendship, we want to show you 8 foods rich in vitamin B that should be part of your diet.
It should be noted that, although it was originally believed that vitamin B was a single vitamin, in fact, it is a group of them: this group includes vitamins such as thiamine, riboflavin, biotin, pantothenic acid, pyridoxine, folic acid, the niacin, and B12. The B vitamins have many functions in your body, such as:
Generate energy
-Contribute to the proper functioning of the immune system
-Help growth and healthy development
-This means that a malfunction of any of them can be harmful to your health (for example, a deficiency of vitamin B6 or B12 could cause anemia). Next, we offer you a selection of 8 foods rich in vitamin B in which we can find different varieties.
8 Foods rich in Vitamin B that you should include in your diet
1. Seafood
Among the multiple properties that seafood possess, we find that they are rich in B-complex vitamins, among which folic acid deserves special attention since it is essential to avoid nutritional anemias and diets of pregnant women. Shellfish are also rich in vitamin E, with antioxidant function and vitamin A that cares for skin and vision.
2. Liver
The liver is also one of the foods rich in vitamin B, specifically, vitamin B3 also called niacin. This vitamin favors the decrease of cholesterol and triglycerides and helps improve blood circulation, among other functions. We must take special care to eat too many foods rich in this vitamin as an excess of this can cause skin dryness and digestive diseases.
3. Bluefish
Bluefish provide an extra dose of vitamin B. The starfish in this regard are tuna and salmon, for its high content of this vitamin. They help to strengthen arterial and heart health and to maintain a good functioning of the nervous system, as well as better functioning of the immune system.
4. Fortified cereals
When cereals are “fortified” it means they contain added vitamins and minerals to help our brains work better, our bones grow healthy and maintain our body’s defenses. This food helps us to strengthen the arterial and heart health and to maintain a good functioning of the nervous system.
5. Low-fat milk and yogurt
Dairy products, such as yogurt, have the highest absorption of vitamin B, between 51% and 79%. The form of cobalamin (vitamin B12) found in milk and yogurt appears to be highly bioavailable. So milk and yogurt are a good source of vitamin B food, and daily consumption can help you in preventing deficiencies.
6. Eggs
In the egg, in addition to being a food rich in basic proteins and usual in our diet, we can find an amount of 1.28 micrograms of vitamin B12 per egg (large). Among the different types of eggs, those that contain the highest amount of vitamin B are those of duck and those of hen, in this order.
7. Beef
Veal is also a good source of vitamin B, specifically the type B2 vitamin also called riboflavin, in addition to being very rich in protein. It also provides minerals such as potassium, calcium, magnesium, zinc, and iron, so it is recommended for people suffering from anemia.
8. Chicken
The chicken is beneficial for the circulatory system, given its composition of vitamin B3 present in the breast and also it is a vitamin that helps reduce the level of cholesterol, therefore prevents the development of cardiovascular diseases. It is also recommended to combat certain diseases such as arthritis or diabetes.
As you have seen, all the vitamins in the B vitamins group are very important for the proper functioning of our body. In addition, we can find this vitamin in numerous foods. Try to include most of them in your daily diet to benefit from their properties. Do you find this article interesting about foods rich in vitamin B? Did you know vitamin B and its properties? Share your impressions with us!
