Foods with vitamin B

Foods with vitamin B are essential for the proper functioning of your body, but are you eating 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 advantages of vitamin B.

What is vitamin B for?

Group B vitamins play many important functions, helping you have enough energy to guarantee all your daily challenges without getting tiredness and weakness at first times of change.

As a result, you should 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 add them to your diet if you think you don’t take the enough.

Foods with folate

You’ve probably heard about folate many times, but what not everyone knows is that it is a 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
• Beans
• Lentils
• Lime

You can also find this vitamin B in fortified cereals. As with the rest, it is an easy type to find, so if you have a healthy and varied diet you should not have problems offering your body the amount it needs daily.

Foods with vitamin B6

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

• Chickpeas
• Tuna
• Beef Liver

Foods with vitamin B1

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

• Rice Enriched
• Trout
• Black Beans

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

Foods with vitamin B2

Fundamental to the state of your liver and nervous system, vitamin B2 or riboflavin is not usually scarce in western food. However, make sure you actually get enough every day through foods such as:

• Milk
• Yogurt
• Beef

The food in which vitamin B2 is found in the largest quantities is the liver, but if you are not a big fan of such food (something very likely), do not worry, because with the above you can easily cover your daily needs for riboflavin.

How to get vitamin C

Check out the article: Foods with vitamin C. There are many ways to add this nutrient to your diet, because if vitamin B is essential to your health, vitamin C is no less.

Foods with vitamin B3

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

• Milk
• Egg
• Rice
• Fish

Foods with vitamin B7

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

In order for your hair to maintain density, you can not miss in your diet the following foods rich in vitamin B7. Remember that not by taking more, its benefits will be greater, but it should be ensured a good daily dose for hair and health in general:

• Salmon
• Carrot
• Banana
• Cer