B complex vitamin is a group of vitamins that work separately as well as collectively for proper body functioning and general health. They make you feel energetic, improve immunity system and help in metabolic process. These are eight water-soluble vitamins named Vitamin B1 (or thiamin), B 2, B 5, B 6, B 12, Folate, Niacin and biotin. You must take them through diet instead of consuming in form of pills.
Vitamin B Complex Food sources
These foods contain good amount of vitamin B complex:
• Meat (fish, poultry, beef)
• Green peas
• Whole grains
• Fortified pasta, cereals and bread
• Peanut butter, avocado, beans
Fruits that Contains Vitamin B Complex
• Baked potatoes
• Orange juice
Dairy Products for vitamins B
• Whole grain flour
• Dairy products like milk, yogurt, halibut and cheese
Vegetables with Vitamin B Complex
• Romaine lettuce
Nuts and Seeds with vitamin B
• Sunflower seeds
Non Vegetarian vitamins B
The best way to get B complex vitamins is to include foods from all groups. Meat, dairy, whole grains, fruits and vegetables all contain any of these vitamins in good amount. Stick to a healthy diet plan to get all important nutrients and stay active.
Vitamin B Complex Recommended daily intake
It is essential to consume vitamin B complex as recommended by the experts. Dietitians advise taking these amounts of vitamins daily:
Vitamin B1 or thiamin: 1.2 to 1.4 mg for men. 1 to 1.1 mg for women.
Vitamin B2 or riboflavin: 1.4 to 1.7 mg for men and 1.2 to 1.3 mg for women.
Niacin or nicotinic acid: s16 to 19 mg for men and 13 to 14 mg for women.
Vitamin B6: 2 to 2.2 mg for men and 2 mg for women.
Pantothenic acid: 4 to 7 mg for adults.
Biotin: 100 to 200 mcg (micrograms) for adults.
Vitamin B9 (Folic acid): 400 mcg for adults (both men and women).
Vitamin B12: 3mcg for adults
These are required in meager amount by your body but play vital role in maintaining your health and wellness. So, take these as recommended by dieticians.
Category: Womens Health
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