HomeNutritionFOODS RICH IN B VITAMINS (DIFFERENT TYPES) - NUTRITION - 2024
FOODS RICH IN B VITAMINS (DIFFERENT TYPES) - NUTRITION - 2024
Nutrition

FOODS RICH IN B VITAMINS (DIFFERENT TYPES) - NUTRITION - 2024

Anonim

In this article I will name you a list of foods rich in B vitamins, important for proper metabolism, strengthening the immune system, promoting the health of the nervous system and the cardiovascular system and other functions.

The B vitamins include riboflavin, niacin, thiamine, folic acid, vitamin B12, pantothenic acid, biotin, and vitamin B6. These vitamins work individually and collectively in each cell to fulfill different functions such as helping your body release the energy it gets from proteins, fats, and carbohydrates.

Certain foods are a source of only one of these vitamins, while others may contain several of them. Fortunately, the B vitamins are found in a wide range of foods; so if you are eating a varied balanced diet, which includes foods from all groups, it is very likely that you are getting these vitamins.

Certain groups of people, such as vegetarians or high-performance athletes, may be deficient in some of these vitamins.

Foods rich in vitamin B2 or riboflavin

Riboflavin is an essential vitamin that is required for proper energy metabolism and a wide range of cellular processes, as well as for maintaining healthy skin.

Milk and dairy products such as cheese and yogurt are very rich in vitamin B2. Spinach, asparagus, green leafy vegetables, eggs, fortified cereals, chicken, and fish also provide a significant amount of vitamin B2 to the diet.

Women should have a daily intake of 1.1 mg of riboflavin, and men an intake of 1.3 mg.

These are the main foods rich in vitamin B2 (riboflavin) for you to choose from:

  1. Cheese - 1.38mg (81% DV) in 100g
  2. Almonds - 1.10mg (60% DV) 100g
  3. Yeast extract - 17.5 mg (1.029% DV) in 100 grams
  4. Liver (lamb) - 4.59mg (270% DV) in 100 grams
  5. Baker's yeast - 4.0 mg (235% DV) in 100 grams
  6. Dried herbs and spices (parsley) - 2.38mg (140% DV) in 100 grams
  7. Beef (lean, cooked) - 0.86mg (51% DV) in 100 grams
  8. Roasted soybeans (edamame) - 0.76mg (44% DV) in 100 grams
  9. Wheat Bran - 0.58mg (34% DV) in 100 grams
  10. Blue fish (mackerel) - 0.58mg (34% DV) in 100 grams cooked
  11. Fortified cereals - 7.29mg (429% DV) in 100 grams
  12. Fortified Energy Bars- 3.85mg (226% DV) in 100 grams
  13. Spirulina (dried seaweed) - 3.67mg (216% DV) in 100 grams
  14. Maple Syrup - 1.27mg (75% DV) in 100 grams

Foods rich in biotin or vitamin B7

Biotin is a nutrient that is needed for healthy metabolism. These are the main foods rich in biotin or vitamin B7 for you to choose from:

  1. Peanuts 88% DRI / DV
  2. Almonds 49% DRI / DV
  3. Sweet Potato 29% DRI / DV
  4. Eggs 27% DRI / DV
  5. Onions 27% DRI / DV
  6. Oats 26% DRI / DV
  7. Tomatoes 24% DRI / DV
  8. Carrots 20% DRI / DV
  9. Walnuts 19% DRI / DV
  10. Salmon 15% DRI / DV

Foods rich in pyridoxine or vitamin B6

Your daily diet should include 1.3 mg of vitamin B6. Pyridoxine or vitamin B6 is a water soluble vitamin that is necessary for the health of the immune system, the nervous system, the proper maintenance of red blood cell metabolism, and other bodily functions.

Helps maintain acid-base balance and stabilize sodium and potassium concentrations. The amount of these nutrients both inside and outside the cells is what determines the amount of water in the different compartments.

These are the main foods rich in vitamin B6 pyridoxine:

  1. Sunflower seeds 1.35mg (67% DV) in 100g
  2. Pistachios - 1.12mg (56% DV) in 100g
  3. Fish (tuna, cooked) - 1.04mg (52% DV) in 100g
  4. Cooked turkey and chicken - 0.81mg (40% DV) in 100g
  5. Rice bran - 4.07mg (204% RDA) in 100 grams
  6. Dried herbs and spices - 2.69mg (135% DV) in 100 grams
  7. Baker's Yeast - 1.50mg (75% DV) in 100 grams
  8. Wheat germ - 1.30mg (65% DV) in 100 grams
  9. Garlic - 1.24mg (62% DV) in 100 grams
  10. Liver (cooked) - 1.03mg (51% DV) in 100 grams
  11. Fortified cereals - 12 mg (600% DV) in 100 grams
  12. Pheasant (cooked) - 0.75 mg (38% RDA) in 100 grams
  13. Shiitake - 0.97mg (48% DV) in 100 grams
  14. Lean beef (rib, cooked) - 0.68mg (34% DV) in 100g
  15. Lean Pork (loin, cooked) - 0.79mg (39% DV) in 100g

Foods rich in vitamin B3 (niacin)

Vitamin B3 or niacin promotes the health of the nervous system and the cardiovascular system. In addition, it helps you in the production of energy. Women need 14 mg of niacin, while men need 16 mg.

It is a vitamin that helps to regulate the metabolism of fats, keeping the levels of sugar and cholesterol in the blood stable.

These are the main foods rich in vitamin B3 (niacin):

  1. Fish - 22.1mg (110% DV) in 100g
  2. Turkey and chicken (breast, cooked) - 14.8mg (74% DV) in 100g
  3. Liver (cooked) - 16.7mg (83% DV) in 100g
  4. Roasted peanuts - 13.8 mg (69% DV) in 100 g
  5. Yeast extract - 127.5mg (638% DV) in 100 grams
  6. Bran - 34.0mg (170% DV) in 100 grams
  7. Beef (cooked) - 12.6mg (63% DV) in 100 grams
  8. Baker's Yeast - 40.2mg (201% DV) in 100 grams
  9. Instant coffee - 28.2mg (141% DV) in 100 grams
  10. Canned Anchovies - 19.9mg (100% DV) in 100 grams
  11. Shiitake mushrooms (dried) - 14.1mg (71% DV) in 100 grams
  12. Fortified cereals - 90.6mg (453% DV) in 100 grams

Foods rich in pantothenic acid (vitamin B5)

Pantothenic acid or vitamin B5 is an essential vitamin that is needed for enzyme function, cellular processes, and optimal fat metabolism.

It is useful in treating acne, reducing stress, promoting weight loss, and relieving headaches. Women and men need to consume 5 mg a day.

These are the main foods rich in pantothenic acid (vitamin B5):

  1. Fortified cereals- 34.5mg (345% of the daily value) per 100 grams
  2. Liver - 3.54mg (35% of the Daily Value) per 100 grams
  3. Caviar - 3.50mg (35% of the daily value) per 100 grams
  4. Mushrooms (shiitake, cooked) - 3.59mg (36% Daily Value) per 100 grams
  5. Yeast Extract- 4.60mg (46% Daily Value) per 100 grams
  6. Sunflower seeds - 7.06mg (71% of the daily value) per 100 grams
  7. Bran (from rice) - 7.39mg (74% of the daily value) per 100 grams
  8. Liver (chicken, cooked) - 8.32mg (83% of the daily value) per 100 grams
  9. Baker's Yeast - 13.5 mg (135% Daily Value) per 100 grams
  10. Cheese - 3.35mg (34% of the daily value) of pantothenic acid in 100g
  11. Blue fish (trout, cooked) - 2.24mg (22% Daily Value) each 100g
  12. Avocados - 1.46mg (15% of the Daily Value) per 100g
  13. Eggs - 1.53mg (15% Daily Value) per 100g
  14. Lean pork (tenderloin, cooked) - 1.65mg (17% Daily Value) per 100g
  15. Beef (cooked) - 1.61mg (16% Daily Value) per 100g
  16. Chicken and turkey (thigh, cooked) - 1.32mg (13% of the daily value) per 100g

Foods rich in vitamin B9 (folic acid)

It is advisable to consume 400 micrograms of vitamin B9 daily. This will help promote healthy red blood cells and nervous system function.

Folic acid or vitamin B9 is required for many body functions such as DNA synthesis and repair, growth, and cell division.

These are the main foods rich in folic acid or vitamin B9:

  1. Yeast extract contains 3786μg (947% DV) per 100 grams
  2. Baker's Yeast - 2340μg (585% DV) per 100 grams
  3. Fortified cereals - 1379μg (345% DV) per 100 grams
  4. Liver (chicken) - 578μg (145% DV) per 100 grams
  5. Dried herbs and spices- 310μg (78% DV) per 100 grams
  6. Wheat germ - 281μg (70% DV) per 100 grams
  7. Sunflower seeds - 238μg (60% DV) per 100 grams
  8. Soybeans (edamame) - 205μg (51% DV) per 100 grams
  9. Parsley (fresh) - 152μg (38% DV) per 100 grams
  10. Peanuts - 145μg (36% DV) per 100 grams
  11. Fortified Energy Bars- 905μg (226% DV) per 100 grams
  12. Shiitake mushrooms (dried) - 163μg (41% DV) per 100 grams of serving
  13. Bean sprouts - 172μg (43% DV) per 100 gram serving
  14. Bread (wheat) - 85μg (21% DV) in 100g
  15. Oranges - 39μg (10% DV) in 100g
  16. Lettuce - 136μg (34% DV) in 100g
  17. Asparagus (cooked) - 149μg (37% DV) in 100g
  18. Lentils (cooked) - 181μg (45% DV) in 100g
  19. Spinach - 194μg (49% DV) in 100g

Foods rich in vitamin B12 (cobalamin)

Animal foods are the only ones that provide vitamin B12, but many products such as soy derivatives and fortified cereals contain vitamin B12, so this vitamin can be easily obtained through the diet.

These are the main foods rich in vitamin B12 (cobalamin) for you to choose from:

  1. Clams (cooked) - 98.9μg (1648% DV) in 100 grams
  2. Liver (cow) - 83.1μg (1.386% DV) in 100 grams
  3. Fish (mackerel) - 19.0μg (317% RDA) in 100 grams
  4. Crustaceans (crab) - 11.5μg (192% RDA) in 100 grams
  5. Tofu - 2.4μg (40% DV) in 100 grams
  6. Fortified cereals - 20.0μg (333% DV) in 100 grams
  7. Red meat (beef) - 6.0μg (100% DV) in 100 grams
  8. Skim milk - 0.5μg (8% DV) in 100 grams
  9. Cheese (Swiss) - 3.3μg (56% DV) in 100 grams
  10. Eggs (chicken) - 2.0μg (33% DV) in 100 grams
  11. Caviar - 20.0μg (333% RDA) in 100 grams
  12. Octopus - 36μg (600% RDA) in 100 grams cooked
  13. Fish (tuna) - 10.9μg (181% RDA) in 100 grams cooked
  14. Lean beef - 8.2μg (136% RDA) in 100 grams cooked
  15. Lobster - 4.0μg (67% DV) in 100 grams cooked
  16. Lamb - 3.7μg (62% DV) in 100 grams cooked
  17. Fortified energy bars 12.24μg (204% DV) in 100 grams

Foods rich in vitamin B1 (thiamine)

The body depends on vitamin B1 (thiamine) to regulate appetite and support metabolism. Men and women need 1.2 and 1.1 mg daily, respectively. These are the main foods rich in vitamin B1:

  1. Pork (lean) - 1.12mg (74% DV) of thiamine in 100 grams
  2. Fish (trout) - 0.43mg (28% DV) of thiamine in 100g
  3. Nuts (macadamia nuts) - 0.71mg (47% DV) of thiamine in 100 grams
  4. Seeds (sunflower) - 1.48mg (99% DV) of thiamine in 100 grams
  5. Bread (wheat) - 0.47 mg (31% RDA) of thiamine in 100 grams.
  6. Green peas - 0.28 mg (19% DV) of thiamine in 100 grams.

    Pumpkin - 0.17mg (11% DV) of thiamine in 100 grams.

  7. Asparagus (cooked) - 0.16mg (11% DV) of thiamine in 100 grams
  8. Dry Roasted Soy Beans - 0.43mg (28% DV) of thiamine in 100 grams

    Beans - 0.24 mg (16% RDI) of thiamine in 100 grams

  9. Yeast extract - 23.38mg (1,558% DV) of thiamine in 100 grams
  10. Baker's Yeast - 99 mg (733% DV) of thiamine in 100 grams
  11. Fortified cereals (wheat flakes) - 5.20 mg (347% of the daily value for thiamine) in 100 grams
  12. Bran (rice) - 2.75mg (184% DV) of thiamine in 100 grams
  13. Wheat germ - 1.88mg (125% DV) of thiamine in 100 grams
  14. Sesame seeds - 1.21mg (80% DV) of thiamine in 100 grams
  15. Spices (coriander leaves) - 1.25 mg (83% RDA) of thiamine in 100 grams
  16. Peanuts - 0.44mg (29% DV) of thiamine in 100 grams
  17. Pine nuts - 1.24mg (83% DV) of thiamine in 100 grams
  18. Spirulina - 2.38mg (159% DV) of thiamine in 100 grams
  19. Hibiscus Tea - 1.28mg (85% DV) of thiamine in 100 grams
  20. Cereals (corn and rice) - 6.29 mg (419% DV) of thiamine in 100 grams

References

  1. Nutrient Reference Values ​​(NRVs) for Australia and New Zealand (including recommended dietary intakes), Australian National Health and Medical Research Council.
  2. Australian dietary guidelines, 2013, National Health and Medical Research Council, Australian Government.
  3. Vitamin B, Netfit Your Definitive Guide to Health and Fitness, UK.
  4. Water soluble vitamins, Women's and Children's Health Network, Child and Youth Health, Government of South Australia, Adelaide & Parenting SA.
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