Vitamin B complex includes eight vitamins that support energy metabolism, skin health, muscle development, immune system function, and cell building. Animal foods like liver, tuna, salmon, eggs, and unpasteurized milk are rich in B vitamins, while plant foods like bananas, lentils, and whole grains also provide them. B vitamin deficiency can cause nervous system dysfunction, skin problems, and anemia.
Vitamin B is a complex of eight vitamins that are recognized for their roles in energy metabolism, skin health, muscle development, enhancing immune system function, supporting the nervous system and building cells, especially red blood cells. While vitamin supplementation can help get more B vitamins where it may be lacking in the diet, nutrition experts recommend getting this essential nutrient through food, as it can be more fully absorbed this way. Foods with B vitamins include animal foods such as liver, tuna, salmon, chicken, eggs, and unpasteurized milk. Plant foods with B vitamins include bananas, potatoes, whole grains like those found in cereals, whole wheat bread and oatmeal, lentils, beans, and yeast.
Not just one vitamin but eight different nutrients, the vitamin B complex includes B1, or thiamine; B2, or riboflavin; B3 or niacin; Before, or pantothenic acid; B5, or pyridoxine; B6 or biotin; B7, or folic acid; and B12, or cyanocobalamin. Like vitamin C, the B vitamins are water soluble, which means that any excess consumption will be excreted from the body in the urine, and B vitamin toxicity is quite rare. However, B vitamin deficiency can result from a lack of one or more of the B vitamins, with symptoms ranging from nervous system dysfunction to skin problems and anemia. Therefore, it is recommended to consume a variety of foods with vitamin B.
Animal foods are a particularly good source of B vitamins. The livers of animals such as chickens, cows, and pigs, for example, are rich in thiamine, niacin, and biotin, as are eggs. Niacin, pantothenic acid, and cyanocobalamin are abundant in ocean fish like salmon and tuna, and the latter B vitamin is found only in animal-based foods. Chicken, pork, and beef are also among the animal foods with B vitamins, especially thiamine, riboflavin, niacin, pyridoxine, and cyanocobalamin. Milk, cheese, and yogurt also supply many of these.
However, vegetarians should not miss out on this essential vitamin, as many B vitamin foods come from plants. Many beans, lentils, and green vegetables are rich in B vitamins, especially riboflavin, niacin, and folate, a particularly important B vitamin for pregnant women. Whole grain foods like whole wheat tortillas and oats are a good source of thiamine, pantothenic acid, and pyridoxine. Additionally, many nuts such as peanuts are rich in B vitamins such as thiamine, niacin, pyridoxine, and biotin. Whether from plant or animal foods, it’s recommended to get your B vitamins from whole foods, which are more nutrient-dense than processed foods.
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