Foods That Have A Lot Of Vitamin B

Foods That Have A Lot Of Vitamin B
Foods That Have A Lot Of Vitamin B

B vitamins are essential for overall body health as they are instrumental in strengthening the immune system and regulate metabolism both of which give us the energy we need to get through our busiest days. Fortunately the B vitamins are easy to include in a balanced diet if we eat a lot of whole foods and stay away from those that are refined
Types of B Vitamins
There are eight types of B vitamins :. B1 (thiamine) B2 (riboflavin) B3 (niacin) B5 (pantothenic acid) B6 ??(pyridoxine) B7 (biotin) B9 (folic acid) and B12 (cobalamins).
Red meat especially from agencies are good sources of B vitamins — especially B12. Lamb liver is the best source as a 100 gram serving boasts 1 275 percent of the recommended daily intake of B12. Similarly packs a 100-gram serving of beef liver more than 1 100 percent of the daily recommended intake.
Bananas are among the fruits with the highest concentration of B vitamins with one large banana contains 25 percent of the daily recommendation for B6. One orange contains more than 10 percent of B1 and B9 while a cup of grapefruit sections contain more than 5 percent of B6 and B9.
Most vegetables contain some B vitamins but potatoes chili peppers and carrots ar among high scorers. A large potato provides more than 20 percent of B3 B6 and B9 while a half cup of fresh red chili peppers contain nearly 20 percent of B6 and a cup of raw carrots contains between 6 and 10 percent of B1 B3 B6 and B9.
Grains and legumes
Whole grains and legumes are also important sources of B vitamins. A 1 cup serving of cooked lentils provides more than 20 percent of the daily recommendation for B1 and 90 percent of vitamin B9. Black beans contains almost 30 percent of B1 and more than 60 percent of B9. Two slices of whole wheat bread boasts nearly 20 percent of B1 and B3.

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