foods with vitamin B

Foods With Vitamin B - Good for You Memory

Foods with vitamin B vary depending upon which of the B-vitamins it is. The B-vitamins and a diet rich in foods which contain them, have health benefits such as improving memory, lowering cholesterol, and relieving irritability. Food with vitamin B is usually packed with other vitamins and nutrients as well.

Vitamin B1, commonly known as thiamin, is necessary for nerve health and also reduces sugar cravings. Its richest food source, yeast extract, contains about three times the recommended daily allowance (RDA) of this vitamin in a 4oz serving. Other foods with high concentrations of vitamin B1 include vitamin fortified breakfast cereals, peas and boiled potatoes.

Riboflavin is the chemical name of vitamin B2. Vitamin B2 helps maintain healthy skin, hair and nails. A serving of vitamin fortified breakfast cereal usually contains 100% of the RDA for this vitamin. Other rich food sources are organ meats, cheddar cheese and eggs.

Vitamin B3, also known as niacin, has been shown to reduce alcoholic cravings and inhibit certain allergic reactions. The top food source of vitamin B3 is chicken with 12.8mg in an average serving. This vitamin is also present in pork, beef, turkey and whole gain breads.

A 3oz serving of liver contains 100% of the RDA of vitamin B5. Nuts, seeds and dried fruits are other examples of this vitamin's food sources. Vitamin B5 may speed up wound healing, alleviate rheumatoid arthritis symptoms and relieve constipation.

PMS and carpal tunnel syndrome symptoms are eased by vitamin B6. Wheat germ and wheat bran are two excellent sources of the vitamin. Other food sources include liver, cod and bananas.

Vitamin B12, also known as balamin, prevents anemia and maintains a healthy nervous system. Lamb's liver has the highest concentration of B12. Other rich food sources are poultry and vitamin fortified breakfast cereals.

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