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foods containing vitamin b complex

Vitamin B is a vast group that contains quite a few different types of vitamins, which are also known as B complex vitamins. The names of these vitamins begin with “Vitamin B” and are followed by a number, for example, Vitamin B 1, Vitamin B 9, Vitamin B 12 and so on. All the vitamins that are a part of this group are related to each other quite closely. Each type of Vitamin B complex is useful in a different way and your body needs each of them. Vitamin B complex is absolutely essential for the proper functioning of the human body. Studies indicate that the three main areas that B complex vitamin is required for are – the reproduction of cells, the nerve system and heart health. However, there are several other activities and functions that Vitamin B is also required for. Therefore, foods containing Vitamin B complex should be an essential part of your daily diet.

It is quite easy for a person to suffer from the deficiency of Vitamin B, as most people do not obtain adequate amount of Vitamin B from daily sources of food. In such cases, you can check with a doctor, to know if a Vitamin B complex supplement should be added to your diet. However, these supplements cannot be taken as a substitute for foods containing Vitamin B complex. The best alternative is for you to boost your intake of Vitamin B complex rich foods in addition to a supplement.

Foods containing Vitamin B complex

Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, to name a few.

Given below is a list of the different foods containing Vitamin B complex:

  • B 1 (Thiamin): Beans, liver, wheat germ, fish, peanuts and oranges
  • B 2 (Riboflavin): Green and leafy veggies, dairy products, nuts, beans and meat
  • B 3 (Niacin): Nuts, meat, dairy products, beans and peanuts
  • B 5 (Pantothenic Acid): Beans, liver and meat
  • B 6 (Pyridoxine):  Beans, meat and peanuts
  • B 7 (Biotin): Clams, liver, eggs and milk
  • B 9 (Folic Acid): Vegetables that are leafy & dark green in color, beans, liver & oranges
  • B 12 (Cobalamin): Eggs, meat & dairy products such as milk, yogurt & cheese

In case you decide to add a Vitamin B complex supplement, to your diet, it is best to first check with a doctor, for the recommended dosage.


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