Sources of vitamin B

Vitamin B plays a crucial role in a healthy body. Vitamin B has a significant effect on your energy levels, brain, and cellular metabolism as the building blocks of a healthy body. Water-soluble vitamins that play an important role in cell metabolism and red blood cell synthesis are B vitamins.

1. vitamin B1 (Thiamin)

High levels of thiamine are present in the heart, liver, kidney, and brain. Thiamine is required for:
1. Breaking down molecules of sugar (carbohydrates) from food.
2. Creation of certain neurotransmitters (brain chemicals).
3. To produce fatty acids.
4. Synthesizing certain hormones.


2. vitamin B2 (Riboflavin)

Riboflavin is crucial for:
1. Producing energy for the body.
2. Helping the body break down fats, medications, and steroid hormones.
3. Transformation of Tryptophan into vitamin B-3 (Niacin).
4. Turning vitamin B-6 into a coenzyme that is required by the body.


3. vitamin B3 (Niacin)

The body transforms niacin into a coenzyme called Nicotinamide adenine dinucleotide (NAD). NAD is a required component of the body's more than 400 different enzyme reactions, the highest of all coenzymes derived from vitamins. These enzymes assist with:
1. Transforming the energy of carbohydrates, fats, and proteins into a form that can be used by the body
2. metabolic processes, In the cells of the body
3. Contact between cells
4. DNA expression in cells


4. vitamin B5 (Pantothenic acid)


1. For the body to produce new coenzymes, proteins, and fats, pantothenic acid is required.
2. Pantothenic acid is transported around the body by red blood cells so that the nutrient can be used for energy and metabolism in a number of processes.


5. Vitamin B-6

In more than 100 enzyme reactions, vitamin B-6, or pantothenic acid, plays a role. Vitamin B-6 required for:
1. Metabolism of amino acids
2. Breaking down fats and carbohydrates
3. Help in Production of the brain
4. Help to improve immune function


6. vitamin B7 (Biotin)

Biotin is required for:
1. Breaking down fats, protein, and carbohydrates in the body.
2. Communication between cells.
3. DNA Regulation.


7. vitamin B9 (Folate )

Folate is also important for:
1. Replication of DNA.
2. Provide good eyesight.
3. Provide a good digestion system.
4. Proper Division of Cells


8. B12 vitamin

The mineral cobalt is found in Vitamin B-12 and is often referred to as cobalamin. Vitamin B12 is helpful for:
1. Fresh Red Blood Cells Development
2. DNA synthesis
3. Neurological structure and proper brain functioning

1. Use for the Health of Cells.
2. Help to grow Red blood cells in the body.
3. Help to increase the energy level.
4. Help to improve your eyesight.
5. Plays a healthy role for the brain.
6. Improve the digestive system of the body.
7. Provide good metabolism.

1. Nuts and seeds

Nuts and seeds

A nut is a fruit consisting of a hard shell that is not edible and a seed that is normally edible. A large range of dried seeds are called nuts in general use and in a culinary sense, but "nut" means that the shell does not open up to release the seed in a botanical context.

It also provides the nutrients Vitamin A, Vitamin B 20%, Sodium 11%, potassium 18%, Calcium, Iron, Magnesium 57%, Fat 83%


Benefits of nuts
1. Great source of healthy sources of fat, fiber, and protein.
2. Omega-6 and omega-3 polyunsaturated fat, much of the fat in nuts is monounsaturated fat.
3. A variety of vitamins and minerals, including magnesium and vitamin E, B are also packaged by Nuts


2. Milk

Milk

Milk is a liquid food rich in nutrients provided by the mammary glands of mammals. the pIt is the main nutrient source for young mammals. The nutrients available in it are Water, Protein, Fat, vitamin A, B, D, Sodium, Potassium, Calcium, and also have other nutrients too.


Benefits of Milk

1. It helps to make your born and teeth healthier or strong
2. It provides the energy that helps to repair and build and muscle
3. Helps to maintain your BP(blood pressure)
4. Helps to maintain the blood cells or nerve cells
5. Helps to maintain your immune system.


3. Cheese

Cheese

Cheese is a milk product that consists of milk proteins and fat, typically cow's milk, buffaloes, sheep, or goats. Nutrients provided 37.1 g water, 26.9 protein, 27.8 fat, 5.4 carbs are made from 100 gm of cheese. Vitamins supplied by 100 gm of cheese; A 17%, B12 56%, K 3%, D 11%.


Benefits of Cheese:
1. The rich source of calcium, fat, and protein is cheese
2. It contains high concentrations of zinc, phosphorus, and vitamins A and B-12, k.
3. 100% grass-fed cheeses are the highest in nutrients and contain omega-3 and vitamin K-2 fatty acids.


4. Eggs

Eggs

Get the eggs from different species, including birds, reptiles, amphibians, a few mammals, and fish, and many of these have been consumed by us.




The nutrients provided by the eggs are Vitamin A, b, d, e, k, calcium, magnesium, Iron, Zink, Sodium, Fat, Protein, Energy, and also have other nutrients too.


Benefits of eggs
1. Eggs are rich in nutrients.
2. It contains high-quality protein.
3. Eggs increase "healthy" cholesterol levels.
4. Good source of Omega-3s.
5. Among the best dietary sources of choline are eggs.


5. Wheat germ

Wheat germ

Wheat germ is a part of kernel wheat and helps plants to reproduce new wheat and spawn it. It is a major nutritional component of whole-grain wheat, even though it is omitted from most refined wheat products.




The nutrients provided by the Wheat germ are Vitamin A, b, d, Calcium, magnesium, Iron, Fat, Protein, Energy, and also have other nutrients too.


Benefits of Wheat germ
1. Along with fiber and healthy fats, it's a perfect source of vegetable proteins.
2. It is also a great source of Magnesium, zinc, thiamin, folate, potassium, and phosphorus.
3. The wheat germ is rich in vitamin E, b, a crucial antioxidant nutrient.


6. Soy products

Soy products

Soy milk is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates, also known as soy milk. It is solid petroleum, water, and protein emulsion.




The nutrients provided by the soy milk are Vitamin A, b, d, Calcium, magnesium, Iron, Fat, Protein, Energy, and also have other nutrients too.


Benefits of soy products
1. It is a rich source of fiber, protein, and saturated fat.
2. Rich source of antioxidants.
3. Help to gain fat and weight.