Which foods have the most vitamin B?

There is not just one B vitamin but a whole family, which is why we talk about B group vitamins (B1, B2, B3, B5, B6, B8, B9, B12, etc.). This vitamin is included in it In the synthesis of neurotransmitters and development of the nervous system. Vitamins of the B group participate in protein metabolism and, therefore, are involved in Energy production. Here are foods rich in B vitamins for your body to function at its best, with advice from dietitian-nutritionist Florence Foucault.

Brewer’s yeast, one of the most complete sources of B vitamins

“Brewer’s yeast is an excellent source of B group vitamins, but also one of the most complete (B1, B2, B3, B5, B6, B9 and B12).” Brewer’s yeast in tablet form, for example, has an average content of 18.5 mg/100 g of vitamin B3, 5.4 mg/100 g of vitamin B5 and 697 µg/100 g of vitamin B9 or folate. “there Yeast Found in flakes for sprinkling on salads and yogurt. This makes it easy to treat to stimulate hair and nail growth.“

Cereals, a source of vitamin B3

Vitamin B3 or vitamin PP helps in the normal functioning of the nervous system. “Cereal products, especially whole grains, are a source of vitamin B3”, says our nutrition expert. So its consumption is recommended Whole wheat, oats, wild rice, rye or even quinoa To take B vitamins, especially B3.

Eggs and bananas are rich in vitamin B8

Vitamin B8 (biotin or vitamin H) activates other B vitamins, interfering with the metabolism of micronutrients, but also in hair. We get vitamin B8 in meat liver, beans, soy, eggs and bananas.

Organ meats and meats for vitamins B5 and B6

Vitamins B5 (pantothenic acid) and B6 (pyridoxine) help reduce fatigue. They are involved in energy synthesis and protein metabolism, but also aid in efficient psychological and mental function. Vitamin B5 is also important for concentration. “We mainly look for vitamin B5 Offal, such as calf liver or kidney, lentils, avocados, peanuts, cashewsin Asian shiitake mushrooms as well as in egg yolks.” “Vitamin B6 plays an important role in skin adhesions. By interfering with cell division, Vitamin B6 restores strength to nails and hair, while stimulating their growth. It helps in skin regeneration. As our dietitian and nutrition expert tells us, vitamin B6 is present in good amounts in grain products, especially whole grain products, but also in meat and vegetables. Dry vegetables (lentils, pulses, chickpeas, split peas and broad beans). We also find it in potatoes and fish.

Green vegetables are rich in vitamin B9

Vitamin B9 or folate is involved in the synthesis of red blood cells and the production of genetic material. Vitamin B9 is particularly involved in cell growth and renewal: it is essential for fetal development. “Folates are extremely important in pregnant women, but also in those who wish to reproduce. Indeed, vitamin B9 deficiency increases the risk of spina bifida, a very serious anomaly of the spine. In nulliparous women, supplements are often recommended. Dr. Nutrition In terms, foods rich in vitamin B9 or folate generally speaking, Green vegetables such as broccoli, leafy vegetables such as spinach, collards and lettuce Also in aromatic herbs, especially parsley.” Beans and liver are also sources of vitamin B9. Be careful, however, as a precautionary principle, liver consumption should be avoided during pregnancy, as it is high in vitamin A.

Fish and dairy products to stock up on vitamin B12

Vitamin B12 participates in the functioning of the nervous system by supporting the synthesis of neurotransmitters. It protects the nerves and optimizes their functioning. It is the only one that can be stored in the body. “The uniqueness of vitamin B12 is that it is supplied to the body only through the consumption of products of animal origin, such as offal, meat and eggs. We also find it in fish, shellfish and dairy products.”

According to Florence Foucault, “For the best functioning of our body, we must cover all the needs in all the vitamins of group B. If we have a balanced and varied diet, with sufficient consumption of fresh fruits and vegetables, grain products and health products of animal origin, we have. Deficiency There’s no reason to be”. risk of Deficiency Vitamin B group is low if the diet is rich in fruits, vegetables and grains. There is only vitamin B12 There has been an increase in people reducing their consumption of animal foods, a phenomenon also seen in vegetarians, vegans, and flexitarians. Even if vitamin B12 can be stored in the liver, B12 reserves may not meet needs over time. “So supplementation is mandatory in this type of diet.” In the case of deficiency, according to our expert, these will instead be signs associated with a lack of vitamin B12, leading to anemia and nervous system disorders such as tingling or muscle weakness.

Thanks to Florence Foucault, dietitian-nutritionist and member of the French Association of Dietitians and Nutritionists (AFDN)