- Many foods contain large amounts of the various forms of vitamin B.
- Some foods containing decent amounts of vitamin B include eggs, salmon, beef and oysters.
- Spinach, sunflower seeds and milk also contain large amounts of vitamin B.
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B vitamins play an important role in keeping your body healthy. Among other features, these vitamins support your nervous system, skin, cell metabolism and energy levels.
There are in fact eight different forms of vitamin B. Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin ( B12) is known as B-complex vitamins.
Of all B vitamins, cobalamin (B1
As it is always best to get vitamins and minerals through your diet whenever possible, here are a few of the best foods to make sure your body has all the B vitamins it needs.
Eggs are one of the best biotin sources.
Besides being great sources of protein, eggs offer a good selection of B vitamins and a large dose of biotin, or B7. The biotin is contained in both the egg yolk and the white, so you must eat both to get the full nutritional effect of the egg.
You should also be sure to cook your eggs completely before eating as raw egg whites contain a protein called avidin that can stop your body from absorbing biotin.
Read more : 10 ways to make an egg you probably haven't thought of
Sunflower seeds spread with B5.
Sunflower seeds are filled with B5. They contain some of the highest levels of pantothenic acid (B5) of common food. Although pantothenic is actually found in most plant and animal feeds, it is usually only present in small quantities and may be lost during processing.
If you do not want to snatch them, the shelled seeds can be sprayed over salads and yogurt or add them to baked goods such as muffins or cookies for a little added texture.
Nutritional yeast is a popular vegan option for B vitamins.
Nutritional yeast, also known as brewer's yeast or "nooch", is a type of deactivated yeast usually sold as yellow flakes. The product naturally contains some B vitamins, and many brands are enriched with B12, most often found in animal products such as meat and cheese.
This makes nutrients an appealing option for vegans and vegetarians who may be struggling to meet their B12 needs. Two tablespoons of enriched nutritional yeast will give you a decent amount of B3, B6, B12 and B1.
Read more : 5 possible disadvantages of following a vegan diet
Salmon is one of the best sources of B vitamins.
Salmon is a fat fish that is known for its pink meat. It is also one of the best all-round sources of B vitamins on land or in the sea.
A 100 gram salmon serving delivers about half of the average person's daily requirements for B3, B12 and B6. It also contains vitamins B2, B1 and B5.
Chicken is a good source of vitamins B3 and B6.
Chicken is a particularly good source of niacin and pyridoxine, or vitamins B3 and B6, and also contains six of the eight B vitamins.
The dark meat of the chicken contains less B3 and B6 but slightly more B5 and B2 than light meat.
Beef contains a decent amount of vitamin B3.
If you & # 39; Looking at increasing your vitamin B intake, try cocoa as it contains six of the eight B vitamins.
It is especially high in niacin or B3, which can help keep your nervous system and skin in top shape. It also contains a smattering of B1, B2 and B6 along with just over a quarter of your RDI to B12.
If you do not eat meat, you can also get niacin from wheat flour and eggs.
Milk contains lots of riboflavin.
Riboflavin or B2 helps your body release energy from the food you eat and supports a healthy nervous system. Meat milk is a good source of this vitamin, with a cup giving a fixed amount of riboflavin.
A cup also contains B12 along with some B1 and B5. The human body absorbs B2 especially from milk, and most get all the riboflavins they need from dairy products, meat and vegetables.
People who follow a vegan diet might seek alternative sources such as enriched breakfast cereals and rice.
Oysters and other shellfish are filled with B vitamins.
Shellfish such as oysters, mussels and mussels provide a residence of B vitamins. Oysters in particular have large amounts of vitamin B12 and they are also a great source of zinc.
Black beans and other legumes are perfect sources of B9.
Getting enough folate or vitamin B9 helps the body to become healthy red blood cells. Legumes such as chickpeas, black beans and edamam are good plant-based sources of this important vitamin.
Leaf green as spinach delivers abundant folate.
Adding a handful of leafy greens such as spinach, collard green, greens, or romaine salad for your meals is a great way to improve their folate content.
Do you want to sit down to a full salad? Eating only half a cup of boiled spinach will still give you lots of folates. Keep in mind that cooking your greens can make eating more easier at one time, but some of the folate value can be lost in the process. To minimize this, try steaming your greens instead of boiling or sautéing them.
Organ meat such as beef liver contains a number of B vitamins.
Depending on your palate, it may not look like a beef liver plate the most appetizing view. However, organ meat contains a number of B vitamins in large quantities.
A large piece of beef liver (about 100 grams) contains abundant amounts of B2, B5 and B3. It also produces large amounts of folate, B6 and B12.
If you just don't want to eat plain organ meat, consider adding small amounts of chopped liver to meaty pasta or soup.
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