Foods containing Vitamin B complex Vitamin B complex – is a combination of 8 different types of vitamin B that has the properties of water soluble. The eighth of these vitamins, among others, Thiamin (B1), Riboflavin (B2), niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), folic acid (B9), Biotin (B7), and Kobalamin (B12). When excessive consumption of vitamin B, it will be minimised in the form of urine, so it is not dangerous for the health of the body.
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Basically our bodies are unable to produce the vitamin B complex. Therefore, we are obligated to fullfill through consumption of food sources of vitamin b. everyone has the need of different vitamins, you have to fullfill the needs of this vitamin every day so that the body remains healthy.
Sources of vitamin B can come from vegetables, fruits, nuts, and more. Here are a few foods that contain vitamin B complex high.
Dietary sources of B vitamins from vegetables
1. Asparagus
Vegetables including asparagus from the Lily family (Liliceae) that includes garlic and shallots. This vegetable has been known since 2000 in the plains of the Mediterranean as a plant medicine.
The name of the language is taken from Greece asparagus which means buds. This plant is not only as a source of B vitamins, but also contain folic acid and vitamin K is good for maintaining the immune system.
2. Fungi
The mushrooms into the kind of food that have recently favored by many among the public. Fungi there are myriad types ranging from the shitake mushroom, oyster mushroom, studs, volvariella volvacea, and others.
Some people might consider the disgusting mildew, when in fact it is very beneficial for health. At least one cup of mushroom consumption are routinely able to fullfill the needs of vitamin B complex body.
3. Parsley
Parsley at first glance similar to plant celery. Even because parsley quite similar, it is often used as a substitute for celery in cooking. These plants contain vitamin B complex which is quite good for health.
It not only includes the source of the B vitamins also contain parsley, luteolin can increase the body's metabolism and vitamin C that helps the immune system. You can consume the parsley routine to get all these amazing benefits.
4. Potato
Almost everyone would already know the potatoes. Usually the potato snack made as much light and sold by traders. But who would have thought, it turns out the potato also includes the source of the B vitamins.
Most vitamins high in potatoes is vitamin B6. Types of vitamins can prevent the emergence of the prostate in men and women. Even if you consume 1 fruit regularly, it would be very effective to prevent tumors.
5. Spinach
Spinach or in latin known as Amaranthus spp, is a kind of vegetable is quite popular in the country. Spinach is usually consumed by the community on the part of the leaves in the form of fresh soup.
Spinach is not only as a source of vitamin B complex, but also include foods that contain high iron. The consumption of one bunch spinach on a regular basis, will make life more healthy.
6. Sunflower Seeds
Do you like snacking kwaci? It comes from the food tables of sunflower seeds. Yup, it turns out sunflower seeds contain B vitamins. Actually the sunflower seeds come from Central America, but since the existence of the trade by the Mariners this plant spreads to the ground water.
Benefits of sunflower seeds. Aside from being a source of vitamin B complex, he also has vitamin E could be the antioxidants, phytosterols can lower cholesterol, and magnesium are beneficial for
keep the bones and muscles of the body.
7. Mustard Green
Foods containing vitamin B is mustard green. He is a kind of vegetable that is often stir fried by the housewife. It tastes fresh, savory and might be the reason these vegetables are quite
interest.
Mustard greens contain B complex vitamins are good for keeping the organs of the body. Besides mustard greens also contain vitamin K, which helps the absorption of calcium, which is good for the digestion of fiber, and antioxidants that are able to excrete toxins in the body.
8. Broccoli
Broccoli including type of vegetable that is widely cultivated in Indonesia. This plant has become the food since the 1970s. Previously, broccoli originated from the Mediterranean Sea which brought in to Indonesia by the colonizers.
Sources of vitamin B6 on broccoli able to maintain cardiovascular health of our body. Ranging from the health of the heart, circulatory system, lungs, etc. Even a high content of fibers you can use as a diet food weight loss.
9. Carrots
Maybe you know carrots as a source of vitamin a. it is indeed orange vegetables contain vitamin A is high, but in fact it also contain vitamin B complex which is quite beneficial for the body.
Studies at Harvard University proved the amazing benefits of carrots. B vitamin in carrots consumed 5 x a week turns out to be able to prevent a stroke of 68%.
10. Eggplant
Aubergine or Eggplant is a kind of vegetable that originated in Sri Lanka and India. This plant goes into Indonesia already many years ago. Eggplant color is dark purple to light. Although many consider trivial, actually the Eggplant has a fairly complete nutritional content.
Eggplants do not only act as a source of B complex vitamins alone. But he also contain fiber which is good for the digestion, iron to prevent anemia, and good cholesterol that can lower the bad cholesterol. This is why many people prefer the consumption of vegetable eggplant.
11. Klabet
Kelabat aka klabet or fenugreek leaves, the plant is often used as a medicinal herb and seeds for spices. This klabet usually serve as the Spice curry or Curry.
Klabet there are so many benefits, including one of the most high is able to improve the production of BREAST MILK up to 900%. The benefits beyond this usually caused because klabet contains potent stimulator.
12. Cabbage
Vegetable sources of vitamin B is a cabbage. The cabbage may be much you consume in the form of processed lapapan and soup. It turns out that cabbage contains vitamin B can even meet the high daily needs.
It contains the type of vegetables nutritious vegetables, cabbage contains natural minerals. Starting from iron, potassium, calcium, and many more. Konsumsilah on a regular basis in order to get all the nutrients.
Foods containing Vitamin B complex from seeds
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13. Almonds: a type of bean that contains good fats. Regular consumption can help fullfill a need B vitamins daily.
14. pecan nuts: nuts are usually used for filling cakes, pies, and other snacks. She is quite famous for once in the United States.
15. the lentils: beans is derived from plants shrubs shaped similar to the lens. Its colour varies considerably ranging from Brown, green, black, until Orange-reddish.
Sources of Vitamin B complex from the flesh
16. Red meat: meat which contains vitamin B complex is complete enough. Ranging from vitamins B2, B3, B6, and B12. You can consume goat meat, beef, lamb, rabbit, etc.
17. salmon: usually this type of fish processed many half-baked into sushi in Japan. In addition to vitamin B, salmon also contains omega 3 is good for the brain.
Foods Containing Vitamin B Sources of Fruit
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18. Avocados: the fruit is often used for healthy diets. Read more about the benefits of avocado fruit.
19. Apples: fruit source of vitamin B consumed very fresh. This fruit also contain fiber which is good for digestion.
8. Bananas: the quite famous with potasiumnya content. It turns out that the banana is also entered as the fruits that contain vitamin B.
21. Blueberries: fruit rich in antioxidants is useful to ward off free radicals. Bluberry consumption routine can help keep the cardiovascular system (one of the benefits of vitamin B).
* the rest will be added at a later time
That's some of the foods that contain vitamin B complex. The source of vitamin Konsumsilah regularly every day. In order to not get bored, you can combine one with the other. Good luck!
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