How to get B vitamins from food

Nowadays many people are deficient in B vitamins. Why? Which groups are most in need of supplementation?

1. Reasons why B vitamins are easy to be deficient

The vitamin B family of grains is mainly found in the germ, and eating refined rice and noodles with added alkaline will lead to insufficient intake of vitamin B family.

Frequent drinking, smoking, and drinking coffee can affect vitamin absorption or increase consumption.

Taking western medicine for a long time can reduce the absorption of vitamins, and vitamins are easily destroyed in an alkaline environment. For example, antibiotics can inhibit the production of endogenous B vitamins by normal intestinal flora.

Improper cooking methods, such as excessive stewing, frying, frying, and boiling, will lead to a large amount of vitamin loss.



2. Which groups need supplementation?

People who have heavy work and study tasks and often stay up late and are stressed.

Frequent dysmenorrhea, irritability, pessimism and menopausal women.

People who are dieting to lose weight.

People with gastrointestinal disorders, people who often suffer from oral ulcers.

Long-term drug treatment, especially in people who take long-term antibiotics.

People with beriberi due to lack of vitamin B1.



B vitamins are water-soluble vitamins, which will be lost with body fluid metabolism, such as urination and perspiration. Generally, we only stay in our body for a few hours, so they must be supplemented every day. Under normal circumstances, a healthy body can meet the needs of the human body by eating every day.


3. What foods are rich in B vitamins?

Vitamin B1: Unrefined grains contain a lot of vitamin B1, so eating more whole wheat bread, brown rice, germ rice, germ bread, etc. can get enough vitamin B1; in addition, foods rich in vitamin B1 include soybeans, Peanuts, black rice, chicken liver, pork, etc. Vitamin B1 cannot be stored in the human body, so it should be supplemented every day.


Vitamin B2: Foods rich in vitamin B2 include animal liver, mushrooms, wheat, eggs, cheese, etc.

Vitamins B6, B12, niacin, pantothenic acid and folic acid: animal liver, meat, milk, yeast, fish, beans, egg yolks, nuts, various vegetables, cheese, etc.

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