B vitamins are present in foods like fish, beer yeast, liver, nuts, avocado and green vegetables such as kale and spinach.
These vitamins participate in the regulation and production of energy in the body, and help maintain the health of the nervous system, the skin, the hair and the gut. In addition, they are important in preventing anemia and strengthening the immune system.
See below for what it is and where to find each one.
Vitamin B1
Also known as thiamine, vitamin B1 has the functions of improving metabolism and helping regulate energy expenditure.
It can be found in foods such as brewer's yeast powder, wheat germ, sunflower seeds and Brazil nut. See others here.
Vitamin B2
Also called riboflavin, it participates in the production of energy from the vitamins and sugars from food.
It is present in brewer's yeast, oat bran, almonds and cottage cheese. See more here.
Vitamin B3
Vitamin B3, also called niacin, is responsible for turning fat into energy in the body, helping to burn calories.
It is also in beer yeast, liver, peanut and fish like mackerel. See other examples here.
Vitamin B5
Known as pantothenic acid, it works by improving skin and hair health, promotes wound healing, and helps control cholesterol and rheumatoid arthritis symptoms.
It is present in foods like liver, sunflower seeds, mushrooms, peanuts, cottage cheese and salmon. See other examples here.
Vitamin B6
Also called pyridoxine, it helps to produce antibodies, prevent anemia and produce energy from proteins and carbohydrates.
Vitamin B6 can be found in liver, banana, salmon, plum, hazelnut and avocado. See more here.
Vitamin B7
Better known as biotin, it serves to maintain active metabolism, moisturize and strengthen nails, skin and hair and help control glycaemia in cases of type 2 diabetes.
The foods that are sources of this nutrient are meats, eggs and milk, and it is easily replenished through a balanced diet. See others here.
Vitamin B9
Better known as folic acid, it stimulates the production of blood and cells that carry oxygen in the body, avoiding frequent fatigue and anemia.
Folic acid is present in foods such as brewer's yeast, liver, spinach, lentils, and beans. See more here.
B12 vitamin
Also called cobalamin, it also assists in blood production and maintenance of the health of the nervous system.
This vitamin is present in liver, salmon and seafood such as oysters and crabs, and can be found in fortified foods such as breakfast cereals, powdered chocolate and soy products. See other examples here.
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