Pregnancy. It intervenes in the formation and maturation of red and white blood cells, in the activity of the enzyme system and in cell growth. B12 (cobalamin) fundamental in the formation and maturation of red blood cells and in the maturation of tissues. It binds to folic acid, which is necessary during the active division of hematopoietic cells in the bone marrow. Along with vitamins b1 and b6, it is used to treat muscle atrophy or neuritis (sciatica, low back pain). In what foods can we find group b vitamins?
B vitamins are distributed in food and do not accumulate in our body, so they do not produce toxicity due to overdose . It is important that we e commerce photo editing service know the availability of vitamins in food, which depends on two factors: the amount of vitamins present in the food itself and how much is absorbed and used by our body ( bioavailability ). This last factor also depends on others such as the efficiency of the digestive process, the nutritional status of each person or the way in which the food is cooked or processed. B vitamins are found in both animal and plant foods . Animal sources are mainly organ meats, eggs, fish and dairy products . Vegetables are mainly nuts and legumes , although we can also find them in cereals, vegetables and fruits .
Top foods with vitamin b b1 (thiamin) whole grain rice and wheat, yeast, pork (tenderloin), peanuts and sunflower seeds b2 (riboflavin) organ meats (chicken, pork and beef liver), milk and dairy products, meats (beef tenderloin) b3 (niacin) norway lobsters, tuna, pork liver, lean meats, legumes, whole grain rice and wheat. B5 (pantothenic acid) beef tenderloin, legumes and whole grains b6 (pyridoxine) spinach, avocado, whole grains and chicken, b8 (biotin) egg, liver, soy flour, yeast and cereals. B9 (folic acid) green leafy vegetables (spinach, turnip tops), fruits (citrus, banana, melon), legumes and whole grains. B12 (cobalamin) fish (sardines,