[ENT] Maintain your energy without gaining weight: the 6 foods that shine for their content of B vitamins | The NY Journal

There are eight essential vitamins that belong to group B. Ensuring their consumption is an important measure of nutrition and health

It is well known that the vitamins are part of the most fundamental nutrients in the diet, they are substances that the body needs for cell function, growth and normal development. And they are key for the body get the energy you need of food and are involved in formation of red blood cells.

The truth is that the body needs 13 essential vitamins to function optimally and among the main ones are the famous vitamins of group B. They are the most extensive and complex category, since they exist eight variants essential: vitamin B1 (thiamine), vitamin B2 (rivoflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, vitamin B7 (biotin), vitamin B12 and folic acid.

These vitamins are found in All kind of aliment among those who stand out whole grains, meat, dairy products, of animal origin and legumes. It is because of that various nutritionists agree the importance of following a diet balanced, including all the food groups is the key to avoiding any vitamin B deficiency A deficiency in this group of vitamins is often associated with the appearance of various diseases, among which conditions such as: the anemia, nutritional deficiencies, malnutrition, chronic fatigue, muscular weakness, skin changes, cognitive disorders and celiac disease.

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The vitamins of group B are soluble, that is, the body needs continuous doses of the same then it does not have the capacity to store them. This is when get them through food it becomes so important and it is therefore key to review in detail the type of food that we consume the most. Known 6 of the natural ingredient alternatives richer in B vitamins, best of all, it is possible to obtain them through the consumption of both foods of animal and vegetable origin.

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Table of Contents

1. Whole grains

Consumption of whole grains is one of the main nutritional recommendations, of the World Health Organization (WHO). They are not only considered an extraordinary source of fiber and carbohydrates slow absorption, foods like oats, rye, quinoa, rice, and whole wheat; also stand out for their great content in vitamins of group B. Its consumption is important for get quality energy, promotes physical and mental performance, and are directly related to digestive and intestinal health.

Oats. / Photo: Shutterstock

2. Meat products

It is well known that products of animal origin belong to the group of foods with the highest contribution in the whole range of vitamins of group B, especially of b12 vitamin and that has the peculiarity of not being obtained through vegetable sources. The truth is that not all meats provide the same proportions, however among the most recommended variants are beef, chicken and pork. Its consumption not only provides proteins of high biological value, are rich in vitamins and minerals, which keep the nervous and muscular systems in good working order.

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Meat. / Photo: Shutterstock

3. Fish

The fishes they are not only one of the variants of healthier, low-calorie animal protein; are considered one of the food groups with the highest contribution in vitamins of group B and minerals. The recommendation is to select those fatty fish options, distinguished by their high content in Omega-3 fatty acids, as is the case with trout, salmon and sardines. Eating this type of fish twice a week is a great habit to protect cardiovascular health, the nervous system and benefits weight loss.

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blue Fish
Blue fish./Photo: Shutterstock

4. Egg

Eggs are not just one of the most essential foods in the basic basket of many places in the world, are characterized by being accessible, immensely versatile and what more nutritious. They are generous and satisfying and shine for their content in a wide range of vitamins (A, B2, biotin, B12, D, E and K), which are mostly found in the yolk. They also stand out for their contribution in minerals (phosphorus, selenium, iron, iodine and zinc). Biotin containing helps protect the skin and maintain bodily functions and riboflavin is important for body growth and red blood cells.

Breakfast with egg.
Egg. / Photo: Pixabay

5. Beans

Legumes are a wonderful vegetable platter of vitamins of group B, are characterized by being a great source of plant-based proteins, slow-absorbing carbohydrates, fiber, minerals and antioxidants. In a particular way black beans are an extraordinary alternative, since they provide folic acid, thiamine, riboflavin, and niacin. Best of all, they are inexpensive, accessible and very easy to integrate into your diet. They are a good ally of heart health, help you lose weight and fight any type of anemia, fatigue and nutritional deficiency.

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Bean salad. / Photo: Shutterstock

6. Green leafy vegetables

Without a doubt it is a pleasant surprise to know that the variants of green leafy vegetables, provide great levels of vitamins of group B. They are considered one of the richest vegetables in nutrients and integrate it into the everyday dishes is a nutritional success, in particular they are rich in folic acid, minerals, antioxidants and fiber. Choose to generously integrate into your dishes spinach, chard, broccoli, watercress, endive, lettuce, kale, and arugulaBest of all, they are truly low in calories and benefit nerve and muscle function.

Spinach. / Photo: Pxhere

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