With Vitamin B we mean a group of water-soluble vitamins that have many properties. Useful for the proper functioning of the liver and the nervous system, they are also good for the skin, hair and eyes. Let's find out better.
> 1. Properties and benefits of Vitamin B
> 2. Vitamin B in food
> 3. Daily requirement of Vitamin B
> 4. The 10 Foods Richest in Vitamin B
The properties of vitamin B
Le B vitamins they are real regulators of the organism: balance the cholesterol levels in the blood, increase the body metabolism, regulate blood pressure, improve brain function, digestion, memory and blood pressure; Furthermore promote healthy skin, nails and hair.
Vitamin B also takes care of the muscles and nervous system, preventing related diseases, such as Alzheimer's. Vitamin B12, the main regulator of homocysteine ​​levels, deals in particular with this.
The vitamins of the B complex work mechanically by converting energy, i.e. glucose, and facilitating the work of proteins. In this way, the body's metabolism, the main burner of excess fat, is increased.
Vitamin B in food
Vitamin B is generally found in foods of animal origin, such as pork, offal, fish, ham, eggs and milk derivatives.
We also find it in vegetables, such as soya, legumes, asparagus, wheat germ, whole grains and nuts, and in sprouts such as those of azuki beans which contain vitamins B9, B1 and B5.
Vitamin B is largely lost during the refining of flour and also during the preservation and sterilization of food. Fruits and vegetables contain a fair amount, especially green leafy vegetables such as chicory, spinach, rocket and Swiss chard.
Eggs, milk, yogurt, meats such as chicken, beef or turkey, or fish, such as salmon and tuna, are excellent suppliers.
Vitamin B12 in particular can be obtained from meat, fish and eggs, as well as from legumes and beans, lentils and ceci, oatmeal, brown rice, cereals, bread and pasta. Nuts, brewer's yeast, berries and bananas are also rich in vitamin B9.
You can learn more about the properties of vitamin B9, folic acid, which is important during pregnancy
Daily requirement of Vitamin B
The exact amount of vitamin B to consume daily it dipends from person to person, based on weight and overall health. Eating balanced meals and sleeping properly and regularly can ensure a correct intake of vitamin B.
With regard to the Vitamin B12, one of the most important for the body, the recommended dose is about 2 micrograms per day for young people and healthy adults. According to some studies, pregnant women should consume more than 2,6 micrograms, while breastfeeding women up to 3 micrograms.
The 10 Foods Richest in Vitamin B.
Vitamin B1
- Dry brewer's yeast
- Vegetable cream
- Pancetta
- Oatmeal
- Soy burgers
- Rice and cereals
- Alga spirulina
- Wheat germ
- Fresh brewer's yeast
- Coriander leaves
Vitamin B6
- Muesli
- Sage, fresh
- Dried mint
- Pepe cayenne
- Tarragon
- Paprika
- Chilli
- Savory
- Turmeric
- Laurel
Vitamin B12
- Sheep's liver
- Duck meat
- Turkey liver
- Octopus
- Mussels
- Caviar
- Oysters
- Mackerel
- Smoked herring
- Red salmon
READ MORE
Jackdaws among foods rich in vitamin B: discover the properties
Other articles on vitamin B:
> When to use B vitamins
> Vitamin B12 and folic acid
> The vitamin B12 supplement
> The importance of vitamin B in the child's diet
> B vitamins and the foods that contain them
> Vitamin B5 for hair health
> Vitamin B for eye health
> Vitamin b in dogs: how to integrate it in the diet
