10 foods high in B group vitamins – part 1
 
Vitamin B or, in particular, B vitamins are one of the most important vitamins for the human body. The group of these B-complex vitamins includes 8 water-soluble vitamins.
 
They regulate metabolism and without the proper development of the human organism is virtually impossible. Sometimes, vitamin B deficiency can cause serious health problems such as skin diseases, muscular atrophy, heart failure and many more. By regular intake of group B vitamins, we can prevent various diseases and ensure good health.
 


If we want to get our B-group vitamins through food, we first need to get acquainted with food and its contents.



Let us see which foods Vitamin B contains the largest amount.
 
We will show you 10 of them – 5 in part one of this article, and the rest 5 – in part two.
 
Kale
 
Green vegetables – green and leafy vegetables such as artichokes, asparagus, peas, fresh onions, lettuce, spinach, green beans, and broccoli are extremely rich in vitamin B1. This vitamin is very useful for the proper development of children.
It helps to regulate blood circulation, correct functioning of the nervous system, muscles, heart and to restore energy to the human body. Deficiency of Vitamin B1 in the body can lead to long-term fatigue, leg cramps, muscle weakness and many others.


 
Prolonged lack of VitaminB1 significantly increases the risk of heart attack. Therefore, high-vitamin B1 foods should be taken daily. The recommended daily dose for women is 1,1mg and for men 1,5mg.
 


In addition to green vegetables, Vitamin B1 is also present in some other foods such as pork, nuts, legumes, and others.
 
 
Eggs
 
The eggs contain another very important vitamin and this is Vitamin B2. Its significance for the body is immense, as it helps to strengthen the immune system and participates in the formation of the red blood cells.
 


This vitamin should be taken regularly with food, as the hair, skin, and nails become healthier thanks to it.
 


Lack of Vitamin B2 can cause problems such as hair loss, hypersensitivity to light, white wounds, especially in the area of the mouth and nose, dizziness and many more.
 
The recommended daily intake of vitamin B2 for women is 1,3mg and for men 1,7 mg daily. Other foods rich in Vitamin B2 include fish, grains and lean meat.
 
 
Fish
 
Fish is known for its high content of B vitamins and especially of Vitamin B3. This vitamin plays an important role in the process of regulating metabolism and releasing energy from food. Also, its intake helps to lower cholesterol levels in the body.



The deficiency of this vitamin in the human body can lead to skin sunburn and swelling, diarrhea, elevated blood sugar levels, and heart rhythm disturbances.
 
The recommended daily intake of vitamin B2 for women is 15 mg and for men 14 mg. Other foods that contain a large amount of Vitamin B2 include lean meat and peanuts.
 



 
Mushrooms
 
Mushrooms are useful food rich in Vitamin B5. This vitamin takes an important part in the process of red blood cell formation and in the regulation of hormones.
 


The lack of Vitamin B5 in the body can cause unpleasant sensations like fatigue, shaking hands, sleep disturbances, headaches, nausea, and more.
 
The recommended daily intake of vitamin B5 and for women and men is from 4 to 7 mg. Other foods that contain a large amount of Vitamin B5 include beef, eggs, and vegetables.
 


End of part 1.
 
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