Vitamin B has a very important benefit for the body therefore it is important to know what foods containing vitamin B complex. As we know that the vitamin is a nutrient that plays a major role as regulators in various chemical reactions in the body and plays an important role in the metabolic processes. As well as B vitamins, this substance must be provided in the food we eat everyday because it can not be produced in the body. Vitamin B is composed of 8 types, namely vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (acid pentotenat), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid ), and vitamin B12 (cobalamin).
The eighth type of vitamin B have their respective functions. The function of vitamin B1 that plays a role in energy production, improve memory and brain function. Vitamin B2 serves as energy, maintain healthy skin, hair, and eyes. Vitamin B3 serves as energy, regulation of blood sugar, healthy skin, and brain function. Vitamin B5 serves as energy, healthy nerves, skin, and hair. Vitamin B6 to produce red blood cells and keep the nervous system health system. Vitamin B7 serves to maintain healthy skin, nails, hair, and plays a role in the breakdown of glucose. Vitamin B9 is responsible for keeping the health of pregnant women and fetal development. While vitamin B12 plays a role in the conduct of the nervous system, energy production and red blood cells.
Different Foods Containing Vitamin B Complex
One of the privileges of vitamin B compared to other vitamins, vitamin B that consists of various types and each type has its composition and its own function as described above. The combination of the eight B vitamins are often referred to as vitamin B complex. So that we complete intake of vitamin B, then you should consume foods that contain all types of vitamins B (B complex). Various foods containing vitamin B complex are as follows:
- Brown rice
Red rice is one of the staple foods that contain lots of vitamin B complex. Indeed, food is less popular than white rice, but brown rice has many advantages compared to white rice. In addition to vitamin B complex were high, brown rice is composed of complex carbohydrates that are very suitable for weight loss. Brown rice also contains compounds that act manakolin K for lowering cholesterol. Consumption of brown rice is very good for heart health, blood sugar control, digestion, ward off free radicals and maintain healthy bones and brain.
Potatoes in the daily diet can be cooked versatile, such as for baking, as vegetables, snacks, and even can be used as a substitute for the staple food. Potatoes are foods that contain vitamin B complex and is recommended for those who are on a diet. Potatoes contain complex carbs so it does not quickly converted into energy that makes you feel full longer. Potatoes are also very good as a substitute for rice, especially for diabetics. Consumption of potatoes is also useful for preventing prostate cancer, preserve cardiac function, maintaining eye health, skin beauty care.
These vegetables are not a vegetable native to Indonesia, but is now mostly found in supermarkets around us. Asparagus is a food containing vitamin B complex that provides many benefits to the body. Benefits contained in asparagus, among others, can aid the digestive tract, preventing diabetes, heart health, ward off skin damage, eye health, and prevent kidney disease.
- Red meat
Foods that contain vitamin B complex is next is red meat. These foods derived from animal products and is a provider of B vitamin that is complete. Consumption of red meat is very good for building the body’s cells, as a source of great energy, and improve cognitive function. However you should be careful if you have a history of high cholesterol, because of excessive consumption of red meat can also increase blood cholesterol levels.
You must already be familiar with this one vegetable as often consumed by the people of Indonesia daily. The price is cheap, high nutrition, tastes good and fresh made vegetables is much sought. Spinach was also a one of the foods that contain vitamin B complex. Benefits contained in spinach, among others, digestion, repair damaged cells, good for growth, protect the skin from free radicals and protect the stomach and intestines of toxins.
- Almond nut
The beans that taste delicious, this is a food containing vitamin B complex. In addition to containing vitamin B complex, almonds also contain vitamin E, flavonoids compounds, and unsaturated fatty acids that play a role to protect the heart and arteries from damage. The consumption of almonds have benefits, among others, to reduce the bad fats in the blood, strengthens the fetus and reduce the risk of birth defects, strengthen bones, and increase intelligence.
Avocado is the food of the class fruits that are rich in vitamin B complex. Avocados are very suitable to be consumed as a mixture juss or make ice mixed. In addition to containing vitamin B, avocados also contain other nutrients such as fiber, calcium, phosphorus, magnesium, potassium, vitamin E, protein, and compound phytosterols. Avocado consumption is very good for heart health, maintain bone strength, reduce bad cholesterol, and as a source of energy.
In addition to foods containing vitamin B complex which has been mentioned above, actually there are many other foods that also contain vitamin B complex. Among other foods are cabbage, broccoli, kailan, apples, bananas, blueberries, mushrooms, parsley, eggplant, cabbage, cashews, peanuts, green beans, bran, salmon, eggs, and milk. To get the complete vitamin B nutrients then you should eat foods are varied. If you suffer from a lack of vitamin B but hard to get nutrition from food then you should consult a doctor to the possibility of getting vitamin B complex supplements. With a complete B vitamin (B complex) then you can avoid many diseases caused by lack of vitamin B.
Each type of vitamin B also has the effect of each if the amount is less than the body needs. Lack of vitamin B1 can cause beriberi. Vitamin B2 deficiency can cause ariboflavinosis disease, which is a disease with symptoms of chapped lips, pharyngitis, inflammation of the tongue, and is sensitive to sunlight. Lack of vitamin B3 can cause pellagra, a deficiency of vitamin B5 can cause acne and parasthesia (paralysis). Vitamin B6 deficiency can cause anemia, hypertension, dermatitis, and depression. Vitamin B7 deficiency may lead to impaired growth and neurological disorders in infants. Vitamin B9 deficiency can cause anemia and birth defects in babies. And vitamin B 12 deficiency can cause enemia and the decrease of memory and cognitive function.