Vitamins B include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or folic acid (B9), and cobalamin (B12). Vitamin B can work collectively and individually in each cell to carry out different tasks, including helping the body release energy derived from carbohydrates, proteins, and fats.
Some foods only contain a single vitamin B, while other foods contain some vitamin B. Fortunately, vitamin B found in various types of food. So if you eat a variety of foods, with a balanced diet that includes foods from all categories, you should have already gained a lot of vitamins as required.
Thiamin (Vitamin B1)
The body depends on thiamine to regulate appetite and support metabolism. Some of the best foods that contain vitamin B1 is dark leafy green vegetables, whole grain cereals are fortified, enriched rice, green beans, and nuts such as almonds. Women and men each need at 1.1 and 1.2 milligrams per day.
Riboflavin (Vitamin B2
Eat riboflavin for healthy skin. Milk and its products such as yogurt and cheese are also a food rich in vitamin B2. Asparagus, spinach, and other vegetables are dark green leafy, chicken, fish, eggs and fortified cereals also contain a significant amount of riboflavin. The need for riboflavin (B2) is for men and for women 1,3mg 1,1mg.
Niacin (Vitamin B3)
Chicken, turkey, salmon and other fish, including tuna canned in water-packing is the best natural foods containing vitamin B3 (niacin) is. Fortified cereals, peas, peanuts, and pasta also contains niacin in varying amounts. Niacin supports healthy nerve function, beneficial to the cardiovascular system and helps in the formation of energy. Men need 16 milligrams of niacin per day, while women need 14 mg.
Pantothenic acid (Vitamin B5)
Yogurt and avocado are two of the best sources of pantothenic acid (vitamin B5), vitamin needed for enzyme function, and is also available in a wide variety of foods such as peas, sweet potatoes, mushrooms, and broccoli. Eat 5 milligrams per day.
Pyridoxine (Vitamin B6)
Some of the best foods that contain pyridoxine (vitamin B6) are meat, poultry, seafood, bananas, green leafy vegetables such as spinach, potatoes, and fortified cereals. Your diet should contain 1.3 mg of vitamin B6 per day to support the growth of new red blood cells.
Biotin (Vitamin B7)
Liver and egg yolk are foods that contain biotin (vitamin B7) - nutrients needed for a healthy metabolism - and fortunately vitamin B is distributed evenly to all types of food. So it is unlikely someone who consume a varied balanced diet can suffer from deficiency of this vitamin B7. Salmon, avocado, is an excellent resource, mostly fruits and vegetables also contain biotin, as well as with cheese and grains.
Folate / Folic Acid (Vitamin B9)
Foods that contain lots of folic acid are green leaves like spinach and turnip greens, fruit and other fresh vegetables are also the best source of folate. Other sources are all wheat products such as bread and pasta. Consume 40 mcg of folate per day. Folic acid is beneficial for healthy red blood cells and supports the function of the nervous system.
Vitamin B12 (Cobalamin)
Only animal sources that are natural foods that contain vitamin B12, but many products including cereals and soy products have been fortified with vitamin B12 so that vitamins are contained in various types of food. Other good natural sources are shellfish, crab, fish fins, and beef. You only need a small amount of vitamin B12 is 2.4 micrograms per day. Vitamin B12 works to increase the formation of red blood cells and supports the nervous system.
This is a variety of food sources that contain vitamin B which is very vital functions in the body's metabolism.
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