Foods rich in vitamin B:

1, Rich in vitamin B1 in foods: wheat germ, pig leg meat, soybeans, peanuts, ham, black rice, chicken liver, embryo rice, brown rice, milk, poultry and so on.

2, Foods rich in vitamin B2: seven gills eel, beef liver, chicken liver, mushrooms, wheat germ, eggs, cheese lean meat, egg yolk, brown rice and green leafy vegetables and so on. Millet contains a lot of vitamin B2.

3, Vitamin B3 is mainly from animal foods, liver, yeast, egg yolks, legumes. Fruits and vegetables is less contain.

4, The main source of vitamin B5 yeast, animal liver, kidney, wheat germ and brown rice.

5, Contain vitamin B6, vitamin B12, niacin, pantothenic acid and folic acid foods: liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, cheese, brown rice, green leafy vegetables, bananas and so on.

Vitamin B12 (cobalamin) functions: to prevent anemia, produce red blood cells, prevent nerve destruction. Deficiency: fatigue, depression, memory loss, pernicious anemia. Main food source: liver, kidney, meat, eggs, fish, milk.

Vitamin B9 (folic acid) function: in charge of the blood system, promote cell growth, produce red blood cells and white blood cells, enhance immunity. To maintain healthy hair. Deficiency: the tongue swelling, anemia, indigestion, fatigue, white hair, memory loss. Main food sources: liver, kidney, poultry meat and eggs, such as the pork liver, chicken, beef, mutton, mushrooms, spinach, tomatoes, carrots, cabbage, Chinese cabbage, soybeans, oranges, bananas, grapes, pears, walnuts , chestnut.

Tension of the people, such as illness, anxiety, mental shock, postoperative, etc., not only need B1, but also all of the vitamin B family.

Taking birth control pills, pregnancy, breast-feeding women need more vitamin B 2;
Do not eat meat and dairy products shall increase vitamin B2; Suffering from ulcers or diabetes and long-term dietary control are more susceptible to the production of vitamin B 2 shortage, need add vitamin B2.

Vitamin B 12 is very special vitamins, vegetables contain only small amounts, mainly in animal foods. Because it contains cobalt and is red, also known as the red vitamin. It is difficult to directly absorbed by the body, combined with calcium in order to help the body’s functional activities. The elderly, vegetarian and do not eat eggs and dairy products must add vitamin B 12. If you often entertaining and a lot of drinking, then vitamin B 12 is very important; Before menstruation or during menstruation Vitamin B 12 is very useful; pregnant and lactating women should also be added.

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