The most beneficial nutrients of vitamins B for the body. Is responsible for many cellular functions, including helping the body to release the energy you get from carbohydrates, proteins and fats.
Many different substances make up the group. B complex: folic acid, riboflavin, niacin, thiamine, biotin, pantothenic acid, B6 and B12. Some foods are known to be specific sources of one type of vitamin, while others contain several different classes.
For variety you need, you should only eat a balanced and balanced diet full of healthy foods. Then we will see which of them we can find each type of vitamin B.
NATURAL SOURCES OF VITAMIN B
Thiamine (B1): This nutrient helps regulate appetite and operate at full metabolism. A consumption of 1.5 mg daily is recommended. What foods can you find it? Pork, ham, green leafy vegetables (dark), enriched rice, lentils, green peas, wheat germ, almonds, nuts, whole grains and fortified bakery products.
Riboflavin (B2): a variety of vitamin elemental for beauty and skin health B. The recommended daily intake is 1.7 milligrams. Foods that contain it are dairy in general, asparagus, spinach and other dark green leafy vegetables, fish, chicken, eggs and fortified cereals.
Niacin is an element that promotes the health of the nervous and cardiovascular systems; also helps the body produce energy. Males require a daily dose of 16 milligrams and women 14. Niacin is found naturally in chicken, turkey, salmon, tuna canned in water, green leafy vegetables, pasta, whole wheat, peanuts and fortified cereals.
Folic acid is a nutrient that promotes the production of red blood cells and helps the nervous system functions. It is recommended to take 400 milligrams of folate. In general, enriched grain products like bread, pasta and rice fortified with folic acid. You can also find it in green leafy vegetables, such as spinach and turnip.
Vitamin B6 is essential to produce new red blood cells, and therefore should include this element 1.3 mg daily. The best sources of vitamin B6 are chicken, seafood, green leafy vegetables (like spinach), potatoes, banana and fortified cereals.
Vitamin B12: This vitamin triggers the generation of red cells and contributes to the smooth functioning of the nervous system. Each person needs 2.4 milligrams per day of the nutrient. You can find it in clams, mussels and crabs, finfish, beef, made with soy and cereal products, which often contain additives B12.
Biotin is an essential nutrient to have healthy metabolism. Some excellent sources are liver, egg yolk, salmon, pig, avocado, cheese, grains generally and most fruit and vegetables. It is unusual for a person suffers lack of biotin as this element is distributed in many natural foods.
Pantothenic acid: is a kind of vitamin B necessary for the functions of the enzymes. Everyone should incorporate 5 mg per day. Where can you find this nutrient naturally? In lentils, peas, sweet potatoes, mushrooms, broccoli, avocado and yogurt.