The below 6 category food is rich in Vitamin B Complex and it contains 437.5 mg which covers (RDI B Complex = 425 mg/day)
Vitamin B Complex constitutes B1 to B12 components as shown below:
B1 - thiamine
B2 - riboflavin
B3 - niacin
B4 - choline
B5 - pantothenic acid
B6 - pyridoxine
B7 - Biotin
B8 - inositol
B9 - Folate
B10 - para-aminobenzoic acid
B11 - pteryl-hepta-glutamic acid
B12 - cyanocobalamin
Some more details & benefits:
· Fish (Vitamin B 12)
· Three ounces (7.6 mcg) of sardines provides 100 percent of the recommended daily value of vitamin B12.
· 2 Beef Liver (Vitamins B1, B2, B3, B5, B6, B9 and B12)
· An average slice (68 grams) of beef liver serves more than half of the daily requirement of B9, B6 and B12.
· Folate (B9) - prevents birth defects
· B6 - produces serotonin for mood regulation and proper sleep
· B12 - helps in the formation of red blood cells.
· Chicken (niacin (B3), pantothenic acid (B5) and vitamin B6)
· Chicken (4 ounces) - 72 % of niacin.
· Egg Yolks- excellent for Vitamin B12
· Contains niacin, vitamin B6, biotin
· Milk - rich source of thiamine (B1), riboflavin (B2) and vitamin B12
· 1 Cup Cooked Beans- 90 percent of the RDA of folate and 10 percent of RDA of thiamine (B1), niacin (B3), pantothenic acid (B5) and pyridoxine (B6)
● Reduce symptoms of depression
● Reduce stress and boosts mood
● Reduce symptoms of depression
● Reduce stress and boosts mood
