Vitamin B complex refers to a group of eight essential vitamins that work closely together to maintain optimal health. Your body is unable to produce essential complex B vitamins and so one must compensate through food and supplements. Without adequate intake of B vitamins, you risk slowing the reproduction of cell growth as well as the rendering of energy.
Deficiency in B vitamins can cause serious conditions that can hamper the proper functioning of life. In these modern times, people easily pop a couple of pills to fill their nutritional requirements, but this isn't always a safe thing to do. It is best to take nutrients the way nature intended - through food.
Here is an overview of foods high in B Complex vitamins, according to each sub-type of the vitamin group:
Vitamin B1 - Thiamine. A lack of Vitamin B1 can cause beriberi, whose symptoms include weight loss and emotional disturbances. Adequate intake of B1 will provide you with energy and keep your nerves healthy.
Vitamin B2 - Riboflavin. A lack of B2 can give you ariboflavinous, which will cause your lips to crack and bleed. Eating foods such as yogurt, nuts, legumes, fish, leafy greens, milk, cheese and organ meats will ensure a good source of B2.
Vitamin B3 - Niacin. Not enough B3 will cause you to develop pellagra. Symptoms include insomnia, diarrhea, and confusion. A diet rich in organ meats, fish, coffee, peanut yeast and poultry (to name just a few) will help you stay healthy.
For healthier hair, nerve function and red blood cells, eat plenty of wheat bread, rye bread, saltwater fish, nuts, mushroom, liver, beef, vegetables and pork. They are all rich in vitamin B5 also known as Pantothenic Acid.
Nuts, brewers yeast, peas, kidneys, liver, fish, carrots, chicken, and eggs all contain vitamin B6, which is good for the production of protein and calming the symptoms of premenstrual syndrome. Inadequate intake of B6 can result in hypertension, anemia and depression.
Vitamin b7 is also good for healthier hair and skin, and you can find it in nuts, brewers yeast, spinach, salmon, chicken breast, mushrooms, eggs, cauliflower, beef liver, and cheese.
Liver, whole grains, beans, fruit, broccoli, and spinach all contain vitamin B9. Adequate intake of vitamin B9 can help prevent birth defects like cleft palate and spina bifida. Pregnant or nursing women should especially be vigilant.
Milk, fish, cheese, eggs, shellfish, muscles, and organ meat all contain vitamin B12, which helps to make red blood cells and gives the body energy.
There are many foods rich in B complex vitamins, and not only are they good for you, but they taste good too.
Deficiency in B vitamins can cause serious conditions that can hamper the proper functioning of life. In these modern times, people easily pop a couple of pills to fill their nutritional requirements, but this isn't always a safe thing to do. It is best to take nutrients the way nature intended - through food.
Here is an overview of foods high in B Complex vitamins, according to each sub-type of the vitamin group:
Vitamin B1 - Thiamine. A lack of Vitamin B1 can cause beriberi, whose symptoms include weight loss and emotional disturbances. Adequate intake of B1 will provide you with energy and keep your nerves healthy.
Vitamin B2 - Riboflavin. A lack of B2 can give you ariboflavinous, which will cause your lips to crack and bleed. Eating foods such as yogurt, nuts, legumes, fish, leafy greens, milk, cheese and organ meats will ensure a good source of B2.
Vitamin B3 - Niacin. Not enough B3 will cause you to develop pellagra. Symptoms include insomnia, diarrhea, and confusion. A diet rich in organ meats, fish, coffee, peanut yeast and poultry (to name just a few) will help you stay healthy.
For healthier hair, nerve function and red blood cells, eat plenty of wheat bread, rye bread, saltwater fish, nuts, mushroom, liver, beef, vegetables and pork. They are all rich in vitamin B5 also known as Pantothenic Acid.
Nuts, brewers yeast, peas, kidneys, liver, fish, carrots, chicken, and eggs all contain vitamin B6, which is good for the production of protein and calming the symptoms of premenstrual syndrome. Inadequate intake of B6 can result in hypertension, anemia and depression.
Vitamin b7 is also good for healthier hair and skin, and you can find it in nuts, brewers yeast, spinach, salmon, chicken breast, mushrooms, eggs, cauliflower, beef liver, and cheese.
Liver, whole grains, beans, fruit, broccoli, and spinach all contain vitamin B9. Adequate intake of vitamin B9 can help prevent birth defects like cleft palate and spina bifida. Pregnant or nursing women should especially be vigilant.
Milk, fish, cheese, eggs, shellfish, muscles, and organ meat all contain vitamin B12, which helps to make red blood cells and gives the body energy.
There are many foods rich in B complex vitamins, and not only are they good for you, but they taste good too.
About the Author:
About the Author: Chantel Danis is an avid researcher and writer who has been reading about the health benefits of the hemp plant in terms of healthy eating. Visit her website today and read how hemp hearts contain essential complex B vitamins. If healthy cooking is your passion, perhaps you should try your hand with these hemp seed recipes
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