The best foods with B vitamins

In your daily diet, you should make sure that you get enough B vitamins to meet your daily needs. So use these foods more often to easily meet your needs!

1. Oysters

In the fish trade these cost about three euros per piece, although about 15 micrograms per 100 grams It is an absolute source of vital substances with vitamin B12.100 grams of mussels meets half of the recommended daily requirement with 7 milligrams of iron.

2. Lamb’s lettuce

Harvested from October to April, it is a surprising vitamin bomb: Lamb’s lettuce at 145 micrograms per 100 grams. folic acid and 380 micrograms B3vitamin , 250 micrograms B5and 200 micrograms B6contains .

Clue:Consume immediately after purchase, otherwise valuable vitamins will be lost.

3. Chicken

It’s low in fat, high in protein, and about 0.1 milligrams B1 vitamin, 0.2 milligrams B2 vitaminand 0.3 milligrams Vitamin B6 includes . With 23 grams of protein per 100 grams, it keeps you full for a long time and helps protect your muscles.

4. Sesame seeds

Sesame seeds contain a lot of B vitamins, because 100 grams are 0.79 milligrams. Vitamin B6, 0.97 micrograms folic acid, 0.25 milligrams B2vitamin and 1.41 milligrams B5 Contains vitamins. It is very high in fiber, but also very high in calories due to its high fat content.

5. Turkey breast

11.3 mg per 100 grams It contains vitamin B3 and is also low in fat.Turkey breast also 0.11 mg per 100 grams Vitamin B2and 0.59 mg It provides vitamin B5.

6. Endive Salad

It is especially delicious in winter and is 109 micrograms per 100 grams. folic acidwith a real homocysteine ​​is absorbent . If the amino acid is formed in the body in increased concentrations, serious diseases can occur. High homocysteine ​​levels are caused by folic acid and vitamin B-12 deficiencies, excessive coffee consumption, obesity, nicotine, lack of exercise and excessive alcohol consumption.

7. Mackerel

100 grams of high-fat marine fish, 0.31 milligrams Vitamin B6, 0.43 milligrams Vitamin B2and 7.3 micrograms Vitamin B12 contains . But also 0.3 to 1.6 grams of omega-3 fatty acids, which maintain the cardiovascular system and reduce chronic inflammation while keeping the brain fit.

8. Veal

It is very lean and 0.56 milligrams per 100 grams Vitamin B6and 0.26 milligrams B2 vitamin contains . Hint: Meat from white to pale pink tends to be of poor quality. This is because calves are fed milk and hay instead of hay and grass.

9. Sunflower seeds

Small seeds, big power – vitamin B6They’re bursting with : 100 grams contain 1.27 milligrams. Over 90 percent healthy unsaturated fatty acidsare formed and are abundant in fat-soluble Aand TOcontain vitamins.

10. Lentils

Protein-rich legumes, 0.58 milligrams on the scales Vitamin B6and 0.45 milligrams Contains vitamin B1.almost a quarter of 100 grams from proteinstherefore they are particularly suitable for vegetarian and vegan diets.

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