Rich in Food
① Foods rich in vitamin B1: wheat germ, pork leg, soybean, peanut, pork tenderloin, ham, black rice, chicken liver, and germ rice.
② Foods rich in vitamin B2: Lamboo, beef liver, chicken liver, shiitake mushrooms, wheat germ, eggs, cheese, etc.
③ Foods containing vitamin B6. Vitamin B12. niacin, acid, and folic acid: Liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, and cheese. Among them, vitamin B1 cannot be stored in the human body, so it should be supplemented every day.
If you want to take all B vitamins, it is difficult, but you can simply and conveniently choose food. The foods containing vitamin B can be divided into two groups: ① and ②. You can see from the above classification that ② and ③ are all in the same food. So ① as a group of food, ② and ③ together to form a group of food, the combination of two groups of food, basically can take B vitamins to the hand.
Sources of B vitamins
The main sources of vitamin B1 are beans, brown rice, milk, and poultry.
The main food sources of Vitamin B2 (B) are lean meat, egg yolk, brown rice, and green leafy vegetables. Millet contains many
Vitamin B2.
The main sources of Vitamin B3 are animal food, liver, yeast, egg yolk, and beans. Among them, beans are rich in content, while vegetables and fruits are less in content.
The main sources of vitamin B5 are yeast, animal liver, kidney, malt and brown rice.
The main sources of vitamin B6 are lean meat, nuts, brown rice, green leafy vegetables, and bananas.
The main sources of vitamin B12 are: Liver, fish, milk
Another major source of B vitamins is intestinal microorganisms, so it is generally not lacking in health and balanced diet. Long-term antibiotic treatment may lead to B vitamins deficiency.