Since the body cannot produce B group vitamins, they must be taken daily with food. There are plenty of natural sources of vitamin B, such as yeast, offal (primarily liver), whole grains, milk, eggs, meat, fish, green leafy vegetables, bananas, nuts and legumes.
The body requires vitamin B1 to process carbohydrates, fats, and proteins, as well as to keep the cardiovascular and nervous systems functioning. The following foods are sources of vitamin B12: offal (liver), eggs, meat, whole grains, wheat germ, green leafy vegetables, walnuts, peas, beans, peanuts.
The B2 vitamin, also known as riboflavin, is also necessary for respiration, vision, growth, and energy production. Among the best sources of this nutrient are dairy products, eggs and meat, as well as green leafy vegetables, whole grains and nuts.
It is essential for energy production from glucose, hormone production and nervous, circulatory and digestive system function that vitamin B3 - niacin - be present in the body. You can find yeast in dairy products, eggs, poultry, fish, legumes, and nuts.
Pantothenic acid, a vitamin B5, is involved directly in the production of energy and is crucial for maintaining a healthy mood and cholesterol level. Foods containing it include yeast, liver, fish, meat, eggs, whole grains, vegetables, and fruits.
B6 functions: Immunity, hormones, and brain
Lower blood pressure and improve mood with bananas Among the many functions of vitamin B6 - pyridoxine - are immunity, blood cell formation, hormone production, as well as brain and "biological clock" function.
You can find it in offal (especially liver and kidney), turkey, tuna, yeast, bananas, raisins, spinach, soybeans, eggs, milk, and potatoes. In addition to its role in the metabolism of carbohydrates, proteins, fats, and amino acids, vitamin B7 - biotin - plays an important role in cell growth. Offal, yeast, egg yolks, mushrooms, bananas, peanuts, cauliflower, carrots are some sources.