What are the Foods rich in B vitamins and what the benefits are

What are the Foods rich in B vitamins

B vitamins, such as vitamin B1, B2, B3, B5, B6, B7, B9 and B12, are important micronutrients for the proper functioning of metabolism, acting as coenzymes that participate in reactions of nutrient catabolism, leading to the production of energy necessary for the functioning of the organism.

As they are not synthesized by the body, these vitamins must be obtained through food, such as meat, eggs, milk and dairy products, cereals, grains and some vegetables, and, if necessary, vitamins can also be obtained through the consumption of supplements, is recommended mainly for pregnant women, vegetarian, alcoholic people or with any medical condition whose demand for these vitamins increases.

Vitamin B1 (Thiamine)

Vitamin B1 contributes to metabolism, helping to regulate energy expenditure. Therefore, it is an essential component for growth, maintenance of normal appetite, proper functioning of digestion and maintenance of healthy nerves. Vitamin B1 can be found in foods such as pork liver, offal, whole grains and fortified cereals.

Vitamin B2 (Riboflavin)

Vitamin B2 contributes to the production of energy from vitamins and sugars from food, being essential for growth. Foods rich in vitamin B2 are milk and dairy products, meat, green leafy vegetables and enriched cereals.

Vitamin B3 (Niacin)

Vitamin B3 is responsible for transforming fat into energy in the body, helping to burn calories. In addition, it is also important for the metabolism of carbohydrates and amino acids. Foods rich in vitamin B3 are fish, offal, meat and grains.

Vitamin B5 (Pantothenic acid)

This vitamin, also essential for metabolism, acts in the production of hormones and antibodies and is related to the body’s response to stress. Foods that contain higher amounts of vitamin B5 in the composition are foods of animal and vegetable origin, eggs, offal, salmon and yeast.

Vitamin B6 (Pyridoxine)

Vitamin B6 helps the body to produce antibodies, to produce energy from proteins and carbohydrates and to convert tryptophan into niacin. In addition, it is also an essential vitamin for metabolism and normal growth. Vitamin B6 can be found in meat, cereals, oats and vegetables.

Vitamin B7 (Biotin)

Vitamin B7 also helps to keep the metabolism active and is a very important component for the health of the skin, hair and nails, because it contributes to its hydration and strengthening. In addition, it also helps to control blood glucose in cases of type 2 diabetes, since it intervenes in the use of carbohydrates. Foods that are sources of this nutrient are liver, mushrooms, nuts, meat and most vegetables.

Vitamin B9 (Folic acid)

Vitamin B9 stimulates the production of blood and cells that carry oxygen in the body, preventing frequent tiredness and anemia. It is also a very important nutrient for fetal development, as it is essential for the synthesis of nucleic acids. Folic acid is present in foods such as green leafy vegetables, liver, beef, grains, broccoli and yeast.

Vitamin B12 (Cobalamin)

This vitamin also assists in blood production and maintenance of the nervous system and metabolism health, and is essential for the synthesis of nucleic acids and nucleoproteins, metabolism in nervous tissue and folate and for growth. Vitamin B12 is present in foods of animal origin, such as in the viscera, milk and dairy products. Liver, kidney, milk and dairy products, meat and eggs.

Table with foods rich in vitamin B complex

The following table shows a summary of foods rich in B vitamins:

VitaminsFoods rich in B complex
B1Orange juice, peas, nuts, peanuts, seafood, grapes, white bread, unpeeled potatoes, oysters, white rice, watermelon, mango, beef, pumpkin seeds, yogurt and avocado.
B2Brewer’s yeast, beef liver, chicken and turkey, oat bran, almonds, cottage cheese, eggs, cheese, seafood, beet leaves and pumpkin seeds.
B3Brewer’s yeast, chicken meat, oat bran, fish like mackerel, trout and salmon, beef, pumpkin seeds, seafood, cashews, pistachios, mushrooms, nuts, egg, cheeses, lentils, avocados and tofu.
B5Sunflower seeds, mushrooms, cheese, salmon, peanuts, pistachio cashews, eggs, hazelnut, chicken and turkey, avocado, oysters, seafood, yogurt, lentils, broccoli, pumpkin, strawberries and milk.
B6Banana, salmon, pullet, unpeeled potato, hazelnut, shrimp, tomato juice, walnut, avocado, mango, sunflower seeds, watermelon, tomato sauce, paprika, peanuts and lentils.
B7Peanuts, hazelnuts, wheat bran, almonds, oat bran, nuts, eggs, mushrooms, cashews, chard, cheese, carrots, salmon, sweet potatoes, tomatoes, avocados, onions, bananas, papaya and lettuce.
B9Brussels sprouts, peas, avocados, spinach, tofu, papaya, broccoli, tomato juice, almonds, white rice, beans, bananas, mango, kiwi, orange, cauliflower and melon.
B12Beef liver, seafood, oysters, chicken liver, fish such as herring, trout, salmon and tuna, beef, shrimp, yogurt, milk, cheese, egg, chicken meat.
B Vitamins table

Source: RUBERT, Aline et. al .. B vitamins: a brief review . Young Researchers Magazine. Vol.7. 1.ed; 30-45, 2017

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