Vitamin B foods: the foods to be preferred to benefit
Vitamin B indicates a group of water-soluble vitamins with infinite beneficial properties for the whole body. Taking them through a balanced diet is easy, also because there are many foods rich in these substances. Through this article we try to shed some light, focusing on the foods that contain more. But first, we invite you to watch this video with the foods that should never be missing on our table.
Vitamin B in food: essential regulator for the body
The B vitamins act in a very positive way for the whole organism as they are able to regulate it. How?
- balancing the cholesterol levels in the blood
- increasing the body metabolism
- regulating blood pressure
- improving brain function
- promoting digestion
- assisting the memory
- acting on blood pressure
But that's not all, vitamin B promotes the health of skin, nails and hair, it also takes care of the muscles and the nervous system, preventing even serious diseases such as Alzheimer's.
How do these precious substances work? They convert sugars into energy by promoting the action of proteins. In this way the metabolism accelerates and excess fat is burned.
See also
Vitamin B and higher content foods
The foods with the highest vitamin B content are those of animal origin, here are some examples: pork, offal, fish, ham, eggs and dairy products.
Vegetables are not far behind, among the richest in this substance we have: soya, legumes, asparagus, wheat germ, whole grains and nuts, and in sprouts. Green leafy fruits and vegetables contain a fair amount of B vitamins. These include: chicory, spinach, rocket and chard.
Eggs, milk, yogurt, meats such as chicken, beef or turkey, or fish, such as salmon and tuna, are able to provide a significant dose.
If we want to focus on some specific B vitamins, we can say that vitamin B12 in particular can be obtained from meat, fish and eggs, as well as from legumes and beans, lentils and chickpeas, oatmeal, brown rice, cereals , bread and pasta. While foods such as nuts, brewer's yeast, berries and bananas appear to be carriers of vitamin B9.
Unfortunately, in the processes of preservation and sterilization of food, as well as during the refining of flour, a large part of vitamin B is lost. That's why our advice is to always choose fresh foods to be consumed daily, avoiding those subjected to industrial processes.
B vitamins and foods where to get them
The main functions of vitamins of group B
Functioning of the nervous system
Psychological function
Cardiac function
Functioning of the nervous system
Maintenance of normal mucous membranes
Maintenance of normal red blood cells
Maintaining normal skin
Maintenance of normal vision
Iron metabolism
Protection of cells from oxidative stress
Reduction of tiredness and fatigue
Functioning of the nervous system
Psychological function
Maintenance of normal mucous membranes
Maintaining normal skin
Reduction of tiredness and fatigue
Synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters
Reduction of tiredness and fatigue
Normal mental performance
Energy metabolism
Functioning of the nervous system
Homocysteine metabolism
Protein and glycogen metabolism
Psychological function
Red blood cell formation
Function of the immune system
Reduction of tiredness and fatigue
Regulation of hormonal activity
Functioning of the nervous system
Macronutrient metabolism
Psychological function
Maintaining normal hair
Maintenance of normal mucous membranes
Maintaining normal skin
Synthesis of amino acids
Hemopoiesis
Homocysteine metabolism
Psychological function
Function of the immune system
Reduction of tiredness and fatigue
Division of cells
Functioning of the nervous system
Homocysteine metabolism
Psychological function
Red blood cell formation
Function of the immune system
Reduction of tiredness and fatigue
Division of cells
Vitamin B in food: dose and overdose
The recommended daily dose of Vitamin B is subjective and varies from person to person. Two factors to consider are weight and overall physical health. Following a balanced diet and a healthy life with the correct hours of are, can promote the correct intake of vitamin B.
Vitanine B12 of all those mentioned, is one of the most important for the body, and you should take about 2 micrograms per day for young people and adults in good health. If you are pregnant or breastfeeding, these doses increase: ask your doctor or gynecologist for advice.
If you are wondering what are the effects of an overdose of Vitamin B, you can rest assured: being water-soluble, any excess dose will be easily disposed of by the body through the urine.
How to cope with vitamin B deficiency
People deficient in B vitamins can have a series of imbalances in the organism that can lead to serious diseases.
Lack of vitamin B12, for example, leads to anemia (lack of red blood cells), as does vitamin B9 deficiency. On the other hand, in subjects who are deficient in vitamin B2, the risk is to have lesions in the tongue, mouth, ears and cheeks. What to do? Obviously in all these cases it is necessary to contact the doctor who will evaluate a therapy based on supplements.
