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Almost all the B vitamins (B1, B2, B3, B6, B8, B9 and B12) can be found in plants and vegetables such as: spinach, cabbage, lettuce, potatoes, tomatoes, peas, bean.
Vitamin B1 is also known for its action at muscles, helping to transform fat into energy. It can be found in animal products (fatty fish; fish like: trout, perch, pike, catfish, starlet, caviar), and in products of plant origin.
The main plants and vegetables where vitamin B1 can be found are:
Brussels sprouts; bark cereals;
bran;
mushrooms;
corn bran;
spinach;
wheat bran;
tomatoes;
rice bran;
barley and
fruits in generally.
When the body registers deficiency of vitamin B1, it appears symptoms like: lack of appetite, muscular weakness.
Vitamin B2 is essential for optimal functioning of the body, helping metabolic processes. The main activity carried out by vitamin B2 is the degradation of fats and proteins. This vitamin is found in animal products (pressed cheese, cheese, liver, cream, eggs, beef and sheep meat) and in plants, fruits and vegetables. Herbs with B2 vitamins are: parsnips, raspberries, grapes, plums, spinach, orach, onions, potatoes, watermelon, apples, peas, peanuts, apricots, lettuce, cherries, green beans, cabbage, mushrooms, celery, cucumbers, oranges, beetroot, cauliflower, corn flour, oats. Vitamin B2 deficiency may cause eye, tongue and mouth problems.
Vitamin B3 can also be found under the name of vitamin PP. It is a very important vitamin for our body because the main role is to produce energy. Vitamin PP is found in liver, chicken, eggs, brain, kidneys and also in plant products such as: mushrooms, figs, dates, potatoes, and products derived from grains, apples, pears, green peas, avocado, carrots and peanut butter.
Vitamin B3 or nicotinic acid helps in the synthesis of hormones and fatty acids. Excessive consumption of vitamin B3 can cause hepatitis. It is recommended for that people who suffer of liver diseases to consume in moderation the foods listed before. Vitamina B3 is important in growth, and if the body is deficient of this vitamin, skin inflammation can occur and even memory problems.
Vitamin B3 or nicotinic acid helps in the synthesis of hormones and fatty acids. Excessive consumption of vitamin B3 can cause hepatitis. It is recommended for that people who suffer of liver diseases to consume in moderation the foods listed before. Vitamina B3 is important in growth, and if the body is deficient of this vitamin, skin inflammation can occur and even memory problems.
Vitamin B6 is important for human body because it provides the energy that it needs, producing antibody and regeneration of red blood cells. This vitamin also contributes to the degradation and synthesis of amino acids, to a proper function of the nervous system and reduces the appearance of cramps or spasms.
Natural foods that give us vitamin B6 are:
cabbage; cereals;
nuts;
wheat germ;
peanuts;
bananas;
avocado;
and all fresh vegetables.
The deficiency of vitamin B6 can be seen when anemic moods are installing, and with the appearance of skin problems. The excessive consumption of vitamin B6 also harms the body, and can lead to cases of polyneuritis.
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