The Importance of Vitamin B Complex in Daily Nutrition: Sources and Benefits

▲Lack of vitamin B complex will also affect physiological functions, such as the possibility of discomfort, inability to boost energy, etc. (Schematic diagram/photo by reporter Jian Zhonghao)

Reporter Qiu Xiaoqian/Comprehensive Report

When you mention Group B, do you think of “refreshing yourself”, “anti-fatigue”, or “can’t sleep at night”?Nutritionist Feifei is hereFacebook fan pageShare, in fact, vitamin B complex is a coenzyme that can help metabolism. It does not cause a neurostimulant effect like caffeine. If you supplement it according to the recommended intake, you will not have the problem of being unable to sleep. On the contrary, for those who lack B complex, Supplementation can help calm nerves and help you fall asleep.

Nutritionist Feifei pointed out that B complex is a comprehensive name for eight kinds of vitamin B, which can help the body metabolize the three major nutrients. If there is a lack of vitamin B complex, the body cannot properly metabolize and utilize the nutrients in the diet, and it will easily feel tired and lack of energy. Spirit. On the other hand, if the nutrients in the diet are insufficient and the body is not provided with sufficient energy sources first, then it will be useless to eat more B complex. However, she also reminded that if you are unable to sleep after eating B complex, you can also change it to Supplement in the morning.

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▲People can get it in their daily dietVitamin B complex. (Picture / interception fromNutritionist Feifei, your nutritionist bestie Facebook fan page）

Food sources of vitamin B

✔️Vitamin B1 (thiamine): calms nerves and maintains muscle coordination. Alcoholism will reduce B1 absorption. Pork, offal, whole grains, nuts and seeds.

✔️Vitamin B2 (riboflavin): Helps iron absorption and avoids angular stomatitis from dairy products, offal, yeast, eggs, vegetables, and whole grains.

✔️Vitamin B3 (nicotinoid): calms nerves, maintains mucous membranes, and skin health, fish (tuna, halibut), beef, chicken, pork, whole grains, and soy products.

✔️Vitamin B5 (pantothenic acid): It is widely found in various animal and plant foods and is unlikely to be lacking.

✔️Vitamin B6 (pyridoxine): An important nutrient for neurotransmission, which can relieve premenstrual discomfort and morning sickness. Chicken, fish, whole grains, wheat germ, nuts and seeds.

✔️Vitamin B7 (biotin): Prevents hair loss and dermatitis. It is widely found in various animal and plant foods, such as eggs, nuts, whole grains, and animal offal.

✔️Vitamin B9 (folic acid): Maintains fetal neural tube health, citrus, fortified cereals, asparagus, broccoli, spinach.

✔️Vitamin B12: It is an important nutrient for hematopoiesis and is commonly found in animal foods, such as egg yolks, oysters, and meat.

2024-01-02 10:02:00

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