B vitamins on the plate: which foods contain them

Maintain a complete and balanced diet This is one of the keys to taking care of your health. Including all types of foods, from fruits and vegetables to meat and fish, is essential to contribute to the proper functioning of the body and for it to absorb all the necessary nutrients.

Therefore, one of the keys is to check which vitamin is present in each dish. In this way, it is convenient to pay attention to each of the foods we consume to take advantage of the specific function of each of these components.

Some of the most common and important vitamins for the body are: group Bwhich are distinguished by their essential importance in the production of energy, the maintenance of the nervous system and the formation of red blood cells, among others.

Group B not only has a vitamin useful for the body, but with eightIt is therefore interesting to know what each one is used for in order to make the most of its benefits. The eight classes of B vitamins are:

All B vitamins have health benefits and should be consumed daily, although each of them is present in different foodsIt is therefore essential to know the nutrients of each to create a balanced diet.

Vitamin B1 or Thiamine

To know which foods contain each type of B vitamin, it is necessary to divide them. Thus, the vitamin B1 either Thiamine It is responsible for contributing to the transformation of carbohydrates into energy.

Moreover, this is essential for the functioning of the systems nervous And muscular. Some of the foods that contain this nutrient include lean pork, pistachios and hazelnuts, among others.

Vitamin B2 or Riboflavin

THE vitamin B2 either Riboflavin It contributes to the production of energy in cells and helps maintain healthy skin, nails and hair. In addition, this nutrient is highly beneficial for both growth and reproductionin addition to contributing to the proper development of the embryo.

Among the foods rich in riboflavin, liverwhich triples the content of this vitamin compared to other foods. Pâtés, as well as mushrooms, are also excellent options.

Vitamin B3 or Niacin

On the other hand, the vitamin B3 -also called Niacin– contributes to improve digestive and nervous functions. In addition, this nutrient participates in DNA repair, so its consumption is highly recommended. The following foods are rich in niacin:

Vitamin B5 or pantothenic acid

He pantothenic acid -also called vitamin B5– is essential for converting food into energy. Itself is present in almost all foods; However, some of the most recommended products are eggs and milk, meats like beef or chicken, and seafood.

Vitamin B6 or Pyridoxine

As for the vitamin B6 -either Pyridoxine-, this occurs in the formation of red blood cells, antibodies, neurotransmitters and other compounds that regulate brain activity. It is difficult to be deficient in this vitamin, as it is found in virtually all foods, although some of the richest are:

Vitamin B7 or Biotin

THE vitamin B7 either Biotin It is closely related to vitamin B5 -Pantothenic acid- since their functions are similar. This promotes healthy hair, skin and nails, in addition to contributing to metabolize fats, proteins and carbohydrates. Hard-boiled eggs and nuts – mainly walnuts and almonds – are rich in this component.

Vitamin B9 or folic acid

THE vitamin B9 either folic acid It is an essential nutrient for the body. This is therefore crucial for the formation of DNA and for proper cell growth. In addition, it is involved in maturation of red blood cells and it is recommended during pregnancy period.

Similarly, folic acid deficiency causes megaloblastic anemiaa type of this disease that can cause symptoms of fatigue, irritability, depression, insomnia, and constipation. Some of the main foods that contain vitamin B9 include green leafy vegetables—such as spinach and chard—, legumes—such as white beans or chickpeas—and liver.

Vitamin B12 or Cobalmin

Regarding the last type of vitamin B group, Cobalmin either vitamin B12found only in foods of animal originVegetarians or vegans should therefore consume supplements of this nutrient to assimilate all of its benefits.

This vitamin is essential for the formation of the genetic material of cells, in addition to being important for the formation of red blood cells and neuronal activity, although Excessive consumption and deficiency of this vitamin can lead to diseases and disorders.. Some of the foods rich in cobalmin are:

Combining all of these foods with each of the B vitamins will help you maintain a healthy and balanced dietin addition to reducing the risk of suffering from cardiovascular diseases and nervous and digestive problems.