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Getting the B Vitamins You Need from Your Food By: Amy Vedder  |
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 While it’s important to get the required amount of all vitamins and minerals, it is perhaps most important to make sure you’re getting enough B vitamins. B vitamins are absolutely necessary to maintain and promote good health. Deficiencies in B vitamins can cause too many problems to list, which is why it is so important to make sure you are getting enough Bs to stay healthy and feel great.
Getting the Bs you need from food exclusively isn’t going to be easy, but if you are looking to add more foods high in B vitamins into your diet, consider adding the following foods to your dinner table.
• Vitamin B1 sources: brown rice, liver, peanuts, peas, pork and whole grains.
• Vitamin B2 sources: cheese, fish, eggs, milk, spinach, chicken and yogurt.
• Vitamin B3 sources: carrots, broccoli, potatoes, tomatoes and whole wheat.
• Vitamin B5 sources: eggs, beef, eggs, pork, nuts, mushrooms and liver.
• Vitamin B6 sources: chicken, fish, walnuts, spinach, and carrots.
• Vitamin B12 sources: seafood and dairy products.
• Biotin sources: chicken, soybeans and whole grains.
• Choline sources: milk and meat.
• Folic Acid sources: beef, cheese, chicken, green leafy vegetables, oranges, peas, salmon, tuna, whole grains and whole wheat.
• Inositol sources: fruits, raisins and vegetables.
• PABA sources: kidney, liver, spinach, mushrooms and whole grains.
Even with all these high B vitamin foods it can still be very hard to get all the B vitamins you need. On top of adding these foods to your diet you should consider adding a B complex vitamin supplement to your diet. Because B vitamins need to be in the presence of other B vitamins for maximum absorption by the body, adding a B complex supplement to your diet will ensure that your are maximizing the effectiveness of the B vitamins in your food. A B vitamin supplement will also ensure that you are getting B vitamins on a daily basis, even on days when your diet may not be very good.
The food sources listed above are not the only food sources of B vitamins. The list above just scratches the surface of foods that contain B vitamins. Don’t be afraid to do some research to find more foods high in B vitamins. Getting more Bs into your diet is an easy way to get the nutrition you need to feel great and live healthy.
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