Find a variety of foods rich in vitamin B Complex, from green vegetables to fish, which can support overall body health.
Vitamin B Complex consists of several types of vitamins that play an important role in maintaining body health, from energy metabolism to supporting nervous system function.
Vitamin B is essential for the body to help various biological processes, such as producing energy, maintaining hormonal balance, and improving brain function.
Fortunately, vitamin B complex can be easily obtained from various foods that can be included in the daily diet. This article will discuss 10 types of foods that contain Vitamin B Complex, which can help your body stay healthy and function optimally.
1. Dark Green Leafy Vegetables
Dark green leafy vegetables such as spinach, lettuce, kale and radishes are the main sources of folic acid or vitamin B9. Folic acid is essential for brain development, especially in children and pregnant women.
To get the most out of these vegetables, it is recommended to steam them, as cooking with water or high heat can reduce the folate content.
Green vegetables are not only rich in folate, but also contain vitamins B6 and B2, which support the nervous system and skin health. By consuming green vegetables, you also get an intake of fiber, iron, and various minerals that are good for overall health.
2. Eggs
Eggs are known as a very nutritious food and are rich in various types of vitamins, including vitamin B7 (biotin). Biotin helps maintain healthy skin, hair, and eyes, and supports the body’s metabolism.
In addition to biotin, eggs also contain vitamins B2 (riboflavin), B5 (pantothenic acid), B6, B9 (folic acid), and B12 (cobalamin). All the B vitamins contained in eggs support metabolic and nervous system function.
Eggs are also an excellent source of protein, which is essential for the repair and growth of body tissues. Therefore, consuming eggs regularly is very beneficial for body health and maintaining beautiful skin and hair.
3. Meat
Meat, both beef and chicken, is an excellent source of B vitamins. Beef and chicken contain vitamins B1 (thiamine), B3 (niacin), B6, and B12 in fairly high amounts. Vitamin B12, for example, is essential for red blood cell production and supporting nervous system health.
Meanwhile, vitamin B6 plays a role in protein metabolism and brain function. In addition, meat also contains various minerals such as iron, selenium, and zinc which support immunity and skin health. To get maximum benefits, choose lean meat and consume it in balanced amounts.
4. Fish
Fish, especially fatty fish like salmon, tuna, and mackerel, are rich in vitamins B12, B6, and B3. Salmon is one of the best sources of vitamin B12, which is essential for metabolism and bone health. Fish also contain omega-3 fatty acids which support heart and brain health.
The vitamin B content in salmon is not only useful for increasing energy, but can also increase red blood cell production and improve nerve function. Fish also has a high protein content, which helps repair and build body tissue.
5. Orange
Oranges are a fruit rich in vitamin B complex, especially vitamins B1, B2, B3, B5, B6, and B9. This fruit has great benefits in maintaining healthy skin, increasing body metabolism, and supporting the nervous system and brain development.
Oranges are also rich in vitamin C, which helps strengthen the immune system. With its high fiber content, oranges help smooth digestion and maintain heart health. Due to its refreshing taste, oranges are perfect for eating directly or making juice, which can be enjoyed at any time.
6. Avocado
Avocado is a fruit rich in vitamin B6 and folate (B9). Vitamin B6 in avocado is useful for supporting heart health, increasing bone strength, and maintaining nervous system function. Meanwhile, folic acid is very important for brain growth and development, both for children and pregnant women.
In addition to B vitamins, avocados also contain healthy fats, fiber, and various other vitamins, making them an excellent choice for improving overall body health. You can enjoy avocados by eating them directly or by adding them to smoothies.
7. Salmon
Salmon is a fish that is very rich in vitamin B complex, especially B1, B2, B3, B5, B6, and B12. In 100 grams of salmon, there are about 51% of the daily requirement of vitamin B12, as well as high omega-3 fat content which is good for heart and brain health.
Vitamin B12 in salmon is very beneficial for body metabolism and maintaining bone health. In addition, salmon also contains selenium, protein, and various other minerals that support the immune system and metabolism. Salmon is an excellent food choice for improving body and brain health.
8. Yogurt
Yogurt is an excellent source of vitamin B12, especially low-fat yogurt. In 225 grams of low-fat yogurt, there is 1 mcg of vitamin B12 which is very useful for the formation of red blood cells and maintaining nerve function.
In addition to vitamin B12, yogurt is also rich in calcium, magnesium, and protein which support bone and muscle health. Yogurt can be consumed as a healthy snack by adding fresh fruit or granola to increase its fiber content.
9. Nuts
Legumes such as kidney beans, mung beans, lentils, and chickpeas are rich sources of B-complex vitamins, especially vitamins B1, B3, B5, and B9. Legumes are also very good for lowering blood sugar and cholesterol levels.
In addition, legumes contain vegetable protein that is good for the body, as well as fiber that helps keep digestion smooth. Regularly consuming nuts can improve heart health and support brain function.
10. Oysters, Clams, and Mussels
Seafood such as oysters, clams, and mussels are very rich in vitamins B12 and B2. In addition to these two vitamins, this food also contains thiamine, niacin, and folate in significant amounts.
Seafood is also rich in protein and minerals, including iron, zinc, selenium, and manganese, which are very important for body health. Oysters, clams, and mussels can be enjoyed as a delicious dish that improves overall health and endurance.
Foods that contain vitamin B complex have extraordinary benefits for the body, from increasing the body’s metabolism to supporting the health of the nervous system and brain.
By consuming various types of foods rich in vitamin B, such as green vegetables, eggs, fish, and nuts, you can increase energy, improve body function, and maintain overall health.
Immune System Vitamins also play a crucial role in strengthening your body’s defenses against illnesses. Make sure to add these foods to your diet to keep your body healthy and functioning optimally.
