Vitamin B, yes B vitamin The collective referred to, they have similar biological activity, and they constitute coenzyme in the organism to affect the metabolic function of the body.Almost all vitamin B groups are water-soluble vitamins, which means that when their content in the human body reaches saturation, the urine will be discharged with urine.
Vitamin B is a type of nutrients necessary for human body.Many foods contain vitamin B.We usually say that the lack of vitamin B can cause some adverse reactions, but do not know that there are many members of the B vitamin.They have different characteristics and important role in the human body.How many B vitamins do you know?
Directory of this article
- What are the vitamin B group?
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
- references
What are the vitamin B group?
The B vitamins have their own different chemical components.People divide them into multiple subclasses according to the different chemical composition, named after the digital sequence, such as vitamin B1, Vitamin B2 As well as Vitamin B9,, Vitamin B12 Among them, vitamin B1, B2, B3, B5, B6, B7, B9, B12 is the longest contact of the B vitamins.
Except for the number naming, almost every type of B vitamin has its own name, which is usually named after the main chemicals they contain, and according to the different chemicals, they have different focus in the operation of the body.The details are as follows as follows.[1]The
Vitamin B | nickname | main effect |
|---|---|---|
| Vitamin B1 | Thiamine (Thiamine) | As the auxiliary factors of sugar and amino acids in metabolism. |
| Vitamin B2 | Riboflavin | The foretheros of the auxiliary factor is a necessary substance for the reaction of luteinin, and also involved in actuating other vitamins. |
| Vitamin B3 | Niacin (niacin) | The front body of the auxiliary factor participates in many metabolism processes. |
| Vitamin B5 | Pantothenic Acid | The preface of coenzyme A, many participants in metabolic processes. |
| Vitamin B6 | Pyridoxine (Pyridoxine) Pyridoxal | Auxiliary factor for multiple enzymes |
| Vitamin B7 | Biotin (biotin) | The auxiliary factor of carboxylase enzymes participates in the synthesis process of fatty acids and sugar. |
| Vitamin B9 | Folate (folate) | The important factors of cell division and growth in the early stages of life, manufacturing and repairing the necessary prefaces of DNA. |
| Vitamin B12 | Cobaltinelins (Cobalamins) | Participating in human cells, fatty acids, and amino acid metabolic coenzymes will also affect the synthesis and regulation of DNA. |
Vitamin B1
Vitamin B1, also known as thiamin -Thiamin.Its main role in the human body is the auxiliary factor of sugar and amino acids in human metabolism, helping to convert food into energy.This function has an important role in the growth, development and function of cells in the human body.[2]Essence
When the human body lacks thiamine, the functional disorders of energy conversion will cause weight loss and anorexia.Then there will be mental signs such as blurred consciousness and short-term memory recession.[3]Essence
A more common symptom of thiamine deficiency is Wernicke-Korsakoff syndrome.Acute Wernicke-Korsakoff syndrome is usually characterized by peripheral neuropathy.If it is not treated in time, 20%of patients will die; when the disease becomes chronic disease, the probability of healing patients with gastroinumine therapy is less than 1/4[4] [5] [6]Essence
Food sources of thiamine include all grains, meat and fish.Bread, grain and baby formula milk powder in the United States and many other countries/regions add thiamine [4] EssenceThe most common source of thiamine in American diet is grain and bread[7]Essence
The following table is the US Department of Agriculture – U.S.Department of Agriculture The content of thiamine content contained in different cooking foods provided[8]The
food | Milum (mg) per part (mg) |
|---|---|
| Rice, white, long grains, concentrated, cooking, cup | 1.4 |
| Breakfast oatmeal, add 100% DV thiamine, 1 serving | 1.2 |
| Egg noodles, concentrated, cooked, 1 cup | 0.5 |
| Pork chop, bone, roasting, 3 ounces | 0.4 |
| Badfish, cooked, dry heat, 3 ounces | 0.4 |
| Black beans, boil, cup | 0.4 |
| British muffin, ordinary, rich, 1 muffin | 0.3 |
| Mussels, blue, cooked, damp and humid, 3 ounces | 0.3 |
| Golden tuna, bluefin tuna, cooked, dry heat, 3 ounces | 0.2 |
| Tongxin powder, whole wheat, cooked, 1 cup | 0.2 |
| Pumpkin, cubic, baking, cup | 0.2 |
| Mi, brown, long grains, not concentrated, cooked, cup | 0.1 |
| Bread, whole wheat, 1 piece | 0.1 |
| Concentrated orange juice, 1 cup | 0.1 |
| Sunflower seeds, baked, 1 ounce | 0.1 |
| Steak, round bottom, removing fat, braised, 3 ounces | 0.1 |
| Yogurt, original flavor, low fat, 1 cup | 0.1 |
| Oatmeal, ordinary and fast food, not concentrated, cooked with water, cup | 0.1 |
| Corn, yellow, cooked, 1 Zhongshui | 0.1 |
| Milk, 2%, 1 cup | 0.1 |
| Barley, pearl-like, cooked, 1 cup | 0.1 |
Common vitamin B1 is as follows:
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Vitamin B2
Vitamin B2, also known as riboflavin -Riboflavin.It has an important role in the growth, development and function of cells in the biological body.Like thiamine, it will also participate in the process of turning food into energy.At the same time, it will also participate in the work that activates other vitamin functions [9] Essence
The human body lacks nuclearin, and there may be some skin diseases, tissue congestion such as cavity and throat edema, corners, lip cracking, hair loss, and itchy eyes.And cataracts, etc., will cause degeneration of liver and nervous systems in severe cases.The lack of nuclearin is usually accompanied by the lack of other nutrients, especially for B vitamins[10] [11]Essence
Another function of nuclearin is to prevent and reduce migraine.In a random test of 55 adults with migraine, compared with the placebo group, taking 400 mg of nuclearin per day can be taken every day.Reduce migraine frequency frequency twice[12]EssenceIn a retrospective study of 41 children of 41 ages in Italy, it was found that taking 200 or 400 mg/day riboflavin lasted for 3 to 6 months, which can significantly reduce the frequency of migraine headache.[13]Essence
Foods rich in riboflavin include eggs, viscera (kidney and liver), lean meat and milk, and green vegetables also contain riboflavin.In the United States and many other countries, rigid lutein will also be added to grain and cereal foods[4]Essence
Reading in-depth:The role and side effects of vitamin B2 | rich vitamin B2 food Daquan
A nucleotalin content contained in different cooking foods provided by the US Department of Agriculture is[8]The
food | Milum (mg) per part (mg) |
|---|---|
| Niu liver, fried, 3 ounces | 2.9 |
| Breakfast oatmeal, enhance 100% DV nuclear, 1 copy | 1.3 |
| Oat, ， 食, reinforcement, cooked with water, 1 cup | 1.1 |
| Yogurt, original flavor, skip, 1 cup | 0.6 |
| Milk, 2% fat, 1 cup | 0.5 |
| Beef, dilate steak, bone removal, remove fat, roast, 3 ounces | 0.4 |
| Clam, mixed varieties, cooked, damp heat, 3 ounces | 0.4 |
| Mushroom, Portabella, sliced, grilled, cup | 0.3 |
| Almond, dry grilled, 1 ounce | 0.3 |
| Cheese, Switzerland, 3 ounces | 0.3 |
| Roasted chicken, only chest meat, 3 ounces | 0.2 |
| Eggs, all, fry, 1 big | 0.2 |
| Quinoa, cooked, 1 cup | 0.2 |
| Baiji cake, ordinary, rich, 1 medium size (3½ “-4” diameter) | 0.2 |
| Salmon, pink, canned, 3 ounces | 0.2 |
| Spinach, raw, 1 cup | 0.1 |
| Apple, leather, 1 big | 0.1 |
| Kidney beans, cans, 1 cup | 0.1 |
| Tongxin powder, elbow shape, whole wheat, cooked, 1 cup | 0.1 |
| Bread, whole wheat, 1 piece | 0.1 |
| Cod, Atlantic Ocean, cooked, dry heat, 3 ounces | 0.1 |
| Sunflower seeds, baked, 1 ounce | 0.1 |
| Tomato, crushed, canned, cup | 0.1 |
| Rice, white, reinforcement, long grain, cooked, cup | 0.1 |
Common vitamin B2 is as follows:
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Reading in-depth:The role and side effects of vitamin B2: rich vitamin B2 food Daquan
Vitamin B3
Vitamin B3, also known as niacin -Niacin.As an auxiliary factors involved in multiple enzymatic reactions, it is an important prerequisite for the occurrence of enzymatic reactions.It is important for the development and functional operation of cells in the body.[14]Essence
When the body lacks tobaccoic acid, it will show rough skin, it is easy to redize after sun exposure, the color of the tongue is strange red, vomiting, constipation or diarrhea, mental frustration, headache, extremely tired, and severe possible character becomes aggressive., Paranoid or suicide, the most serious situation may be loss of appetite, which eventually leads to death.[10]Essence
At present, there are research reports that reduce the content of low density cholesterol in the body by intake large doses of tobaccoic acid[15], But the final treatment characteristics need to be verified by more clinical trials, because there are also research reports of hidden safety hazards in intake[16]Essence
Tobacco acid naturally exists in many foods, and many animal foods (including poultry, beef and fish) can provide about 5-10 mg of tobaccoic acid, plant foods, such as nuts, beans and grains.2-5 mg of tobacre[17]Essence
In the table is the content of tobaccoic acid proposed by the US Department of Agriculture[8]The
food | Milum (mg) per part (mg) |
|---|---|
| Niu liver, fried, 3 ounces | 14.9 |
| Chicken breasts, only meat, grilled, 3 ounces | 10.3 |
| Marina (pasta) sauce, 食 ，, 1 cup | 10.3 |
| Turkey breasts, only meat, grilled, 3 ounces | 10.0 |
| Salmon, red salmon, cooked, 3 ounces | 8.6 |
| Golden Tuna, pale, packed in water, drained, 3 ounces | 8.6 |
| Pork, pork spine, grilled, 3 ounces | 6.3 |
| Beef, ground, 90% lean meat, brown brown, 3 ounces | 5.8 |
| Rice, brown, cooked, 1 cup | 5.2 |
| Peanut, dry grilled, 1 ounce | 4.2 |
| Breakfast grain containing 25% DV tobaccoic acid | 4.0 |
| Rice, white, concentrated, cooked, 1 cup | 2.3 |
| Potato (reddish brown), baking, 1 medium size | 2.3 |
| Sunflower seeds, dry grilled, 1 ounce | 2.0 |
| Bread, whole wheat, 1 piece | 1.4 |
| Pumpkin seed, dry grilled, 1 ounce | 1.3 |
| Soy milk, not strengthened, 1 cup | 1.3 |
| Bread, white, concentrated, 1 piece | 1.3 |
| Leonue, boil and drain, cup | 1.0 |
| Crush dry wheat, cooked, 1 cup | 0.9 |
| Banana, 1 middle | 0.8 |
| Moson, frozen, preparation, cup | 0.7 |
| Raisins, cups | 0.6 |
| Tomato, cherry, cup | 0.5 |
| Broccoli, boiled, drained, chopped, cup | 0.4 |
| Limaco, dry grilled, 1 ounce | 0.4 |
| Yogurt, original flavor, low fat, 1 cup | 0.3 |
| Apple, 1 medium number | 0.2 |
| Eagle mouth beans, canned, drained, 1 cup | 0.2 |
| Milk, 1% milk fat, 1 cup | 0.2 |
| Spinach, frozen, chopped, boiled, cup | 0.2 |
| Tofu, raw, hard, cup | 0.2 |
| Onion, chopped, cup | 0.1 |
Common vitamin B3 is as follows:
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Vitamin B5
Vitamin B5, also known as panic acid -Pantothenic Acid.It is the auxiliary factors of many enzymatic reactions in the body, which helps to convert the intake food into the energy required by the body, and play an important role in manufacturing and decomposing fat[18]Essence
Lack of panic acid may cause numbness or burning, headache, feel fatigue, irritability, and irritability.Sleep disorders will cause intestinal disorders such as anorexia.[19] [20]EssenceSome clinical trials show that a pantothenic acid in a pantothenic acid, known as a sulfuritoethamine – PanthioEthylamine can reduce the lipid level when taking it in large quantities.A 2005 item includes 28 items, and the average sample volume is 22 participants in small clinical trials.It proposes that the average intake of 900 mg per day, an average 12.7 weeks of pan-sulfurine supplement, a total of 646 hyperlipidal ledmiaAdults’ lipid levels decreased by 14.2% and 32.9% in 1 month and 4 months, respectively, and the decline in total cholesterol was 8.7% and 15.1%, while low-density lipoprotein cholesterol decreased by 10.4% and 20.1%, respectively.The corresponding increases of high-density lipoprotein cholesterol were 6.1% and 8.4%, respectively[twenty one]Essence
The most abundant source of diet in panic acid is beef, chicken, viscera, whole grains and some vegetables, which will also be added to various foods, including some breakfast oatmeal and drinks[17]Essence
In the table is the content of pantotinos of some cooking foods proposed by the US Department of Agriculture[8]The
food | Milum (mg) per part (mg) |
|---|---|
| Beef liver, boiling, 3 ounces | 8.3 |
| Breakfast oatmeal, add 100% DV | 5 |
| Shiitake mushrooms, cooked, cup | 2.6 |
| Sunflower seeds, cups | 2.4 |
| Chicken, chest meat, peeling, roasting, 3 ounces | 1.3 |
| Golden tuna, fresh, bluefin tuna, cooked, 3 ounces | 1.2 |
| Avocado, raw, 鳄 a avocado | 1.0 |
| Milk, 2% milk fat, 1 cup | 0.9 |
| Mushroom, white, stir-fry, cup sliced | 0.8 |
| Tudou, red brown, meat and skin, baked, 1 medium size | 0.7 |
| Eggs, cooked, 1 big | 0.7 |
| Greek yoguk, vanilla, dehydration, 5.3 ounce container | 0.6 |
| Broken beef, 85% lean meat, grilled, 3 ounces | 0.6 |
| Peanut, oil grilled, cup cup | 0.5 |
| Broccoli, boil, cup | 0.5 |
| All-wheat pagoda cake, 1 big | 0.5 |
| Eagle mouth beans, cans, cups | 0.4 |
| Mi, brown, medium grains, cooked, cup | 0.4 |
| Oat, regular and fast, cooked with water, cup | 0.4 |
| Cheese, Cheea cheese, 1.5 ounces | 0.2 |
| Carrot, chopped, raw, cup | 0.2 |
| Roll cabbage, boil, cup | 0.1 |
| Claimin, born, 1 Claimin | 0.1 |
| Tomatoes, raw, chopped or sliced, cup | 0.1 |
Common vitamin B5 is as follows:
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Vitamin B6
Vitamin B6 is a vitamin that naturally exists in many foods.The main chemical components are pyridoxine and pyridoxal.Vitamin B6 participates in more than 100 kinds of metabolic enzymatic reactions in the body, and also plays an important role in the development of fetal development and infant growth in the period of infant growth[twenty two]Essence
When the concentration of vitamin B6 is at a critical level or mild deficiency in the body, there may be no obvious signs or symptoms for several months or even years.However, it is related to adverse conditions such as cytotototototjtar, abnormal EEG, dermatitis with lip cracks such as lips and cracks on the corner of the mouth, and tongueitis (swollen tongue), depression and consciousness, and weakened immune function.During the growth stage of infant growth, the deficiency of vitamin B6 will cause infants to be irritable, abnormal acute hearing damage or seizures of seizures[4]Essence
Vitamin B6 is verified in some studies that can slow the symptoms of pre-menstrual syndrome.A double-blind and random control test of 94 women found that taking 80 mg vitamin B6 daily in the three physiological cycles can reduce the performance of pre-menstrual syndrome, including impermanence, irritability, forgetfulness, abdominal distension, especially in particular, especially foranxiety[twenty three]Essence
The most abundant source of vitamin B6 includes fish, beef liver and other internal organs, potatoes and other starchy vegetables, and fruits, except citrus.In the United States, most vitamin B6 obtained by adults comes from strengthening grain, beef, poultry, starchy vegetables, and some non-citrus fruits[twenty four]Essence
In the table is the content of vitamin B6 proposed by the US Department of Agriculture[8]The
food | Milum (mg) per part (mg) |
|---|---|
| Eagle mouth beans, canned food, 1 cup | 1.1 |
| Niu liver, fried, 3 ounces | 0.9 |
| Golden tuna, yellow-fin, tuna, fresh, cooked, 3 ounces | 0.9 |
| Salmon, red salmon, cooked, 3 ounces | 0.6 |
| Roasted chicken breast, 3 ounces | 0.5 |
| Breakfast oatmeal contains 25% DV vitamin B6 | 0.4 |
| Tudou, cooked, 1 cup | 0.4 |
| Turkey, only meat, grilled, 3 ounces | 0.4 |
| Banana, 1 middle | 0.4 |
| Marina (pasta) sauce, 食 ，, 1 cup | 0.4 |
| Broken beef, meat cake, 85% lean meat, grilled, 3 ounces | 0.3 |
| Wasteba, original flavor, can be heated, baked, 1 Huafu cake | 0.3 |
| Crush dry wheat, cooked, 1 cup | 0.2 |
| White soft cheese, 1% low fat, 1 cup | 0.2 |
| Pumpkin, winter, bake, cup | 0.2 |
| Rice, white, long grains, concentrated, cooked, 1 cup | 0.1 |
| Nuts, mixed, dry grilled, 1 ounce | 0.1 |
| Rape, seedless, cup | 0.1 |
| Onion, chopped, cup | 0.1 |
| Spinach, frozen, chopped, boiled, cup | 0.1 |
| Tofu, raw, hard, made of calcium sulfate, cup | 0.1 |
| Watermelon, raw, 1 cup | 0.1 |
Common vitamin B6 is as follows:
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Vitamin B7
Vitamin B7, also known as biotin -BIOTIN.Biomotin is a B-e -vitamin that exists in many foods.In the operation of the body, biomas help to convert carbohydrates, fat and protein in food into the energy required by the body[25]Essence
When the body lacks biotin, it will show the damage of the hair, including hair loss, dullness and rough, etc.The nails become fragile, the skin may appear like scales, red rashes at the eyes, nose and noseContents, etc., in severe cases, will lead to the seizures of epilepsy, and some neurology reactions, such as depression, drowsiness, hallucinations, and abnormal limbs.[17]Essence
The natural sources of biologicalin include the internal organs, eggs, fish, meat, seeds, nuts, and certain vegetables such as sweet potatoes[17]Essence
In the table is the content of biologicalin in some cooking foods proposed by the US Department of Agriculture[8]The
food | microgram |
|---|---|
| Niu liver, cooked, 3 ounces | 30.8 |
| Egg, whole, cooked | 10.0 |
| Salmon, pink, canned in water, 3 ounces | 5.0 |
| Pork chop, cooked, 3 ounces | 3.8 |
| Burger meat pie, cooked, 3 ounces | 3.8 |
| Sunflower seeds, grilled, cups | 2.6 |
| Sweet potato, cooked, cup | 2.4 |
| Almond, grill, cup | 1.5 |
| Golden Tuna, canned water, 3 ounces | 0.6 |
| Spinach, boil, cup | 0.5 |
| Broccoli, fresh, cup | 0.4 |
| Checida cheese, mild, 1 ounce | 0.4 |
| Milk, 2%, 1 cup | 0.3 |
| Original yogurt, 1 cup | 0.2 |
| Oatmeal, 1 cup | 0.2 |
| Banana, cup | 0.2 |
Common vitamin B7 is as follows:
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Vitamin B9
Vitamin B9 is also called Foloate.Folic acid helps the human body to create genetic materials such as DNA and RNA in the early stage.These genetic materials are transmitted to all parts of the body by neural tube.Complete and healthy genetic materials are necessary ingredients for the normal development of the fetus[26]EssenceAt the same time, folic acid also participated in the manufacturing and growth process of red blood cells and white blood cells, and in the process of turning intake of food into ability.Therefore, for ordinary adults, folic acid is also an important B vitamin of B vitamins.[27]Essence
Several clinical epidemiology studies have shown that folic acid intake is related to colorectal cancer, lung cancer, pancreatic cancer, esophageal cancer, gastric cancer, cervical cancer, ovarian cancer, breast cancer, bladder cancer and other cancers.[28] EssenceAt the same time, folic acid is also beneficial to the human body in terms of cardiovascular disease.In a large-scale control test in China, 20,702 adults with a history of hypertension but no stroke or myocardial infarction.Supplement 800 micrograms of folic acid and 10 milligrams (drugs used to treat hypertension), compared[29]Essence
Folic acid naturally exists in a variety of foods, including vegetables, especially dark green leafy vegetables, fruits and juice, nuts, beans, seafood, eggs, dairy products, meat and grains, including spinach, liver, asparagus and asparagus and asparagus and asparagus andBall bud cabbage is the food with the highest folic acid content[8]Essence
Reading in-depth:What are the role of folic acid [Favorites] Five major effects cannot be ignored
The form is the content of folic acid proposed by the US Department of Agriculture[8]The
food | microgram |
|---|---|
| Beltic liver, braised, 3 ounces | 215 |
| Spinach, boil, cup | 131 |
| Black-eyed beans (cowpea), cooked, cup | 105 |
| Breakfast oatmeal, add 25% DV † | 100 |
| Rice, white, medium granules, cooked, ½ cup † | 90 |
| Asparagus, boiling, 4 spear | 89 |
| The ball sprouts, freeze, boil, cup | 78 |
| Italian surface, cooked, concentrated, ½ cup † | 74 |
| Lettuce, long leaf lettuce, shredded, 1 cup | 64 |
| Avocados, raw, sliced, cup | 59 |
| Spinach, raw, 1 cup | 58 |
| Broccoli, chopped, frozen, cooked, cup | 52 |
| Mustard, chopped, frozen, boiled, cup | 52 |
| Bread, white, 1 piece 色 | 50 |
| Green beans, frozen, boiled, cup | 47 |
| Kidney beans, cans, cups | 46 |
| Wheat germ, 2 tablespoons | 40 |
| Tomato juice, canned, cup | 36 |
| Crab, dungness, 3 ounces | 36 |
| Orange juice, cup | 35 |
| Radish and greens, freeze, boil, cup | 32 |
| Peanut, dry grilled, 1 ounce | 27 |
| Orange, fresh, 1 small | 29 |
| Papaya, raw, cut into pieces, cup | 27 |
| Banana, 1 middle | twenty four |
| Yeast, bread, teaspoon | twenty three |
| Egg, whole, cooked, 1 big one big | twenty two |
| Cantaloupe, raw, cut into pieces, cup | 17 |
| Vegetarian roasted beans, cans, cups | 15 |
| Fish, Big Eye Fish, Cooked, 3 ounces | 12 |
| Milk, 1% fat, 1 cup | 12 |
| Broken beef, 85% lean meat, cooked, 3 ounces | 7 |
| Roasted chicken breast, 3 ounces | 3 |
Common vitamin B9 is as follows:
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Vitamin B12
Vitamin B12, also known as cgieomine -Cobalamins.It is a nutrient.In the operation of the human body, it helps maintain the health of the body’s blood and nerve cells.In genetic, it helps the DNA synthesis, and it can also prevent giant red blood cell anemia to a certain extent.This is a blood disease that makes the human body tired and weak[30]Essence
The lack of cobaltinein may lead to the influence of iconic giant red blood cell anemia, white blood cells and red blood cells, platelets or combinations, and tongue tongueitis, fatigue, & nbsp; palpitations, & nbsp; pale skin and other adverse reactions.It will cause infertility, dementia and other conditions[4]EssenceAmong pregnant women and lactating women, cobaltine lacks may lead to the defects, slow development of the fetus, slow development of infants and young children, and future anemia.[31]EssenceCobalthamine shows the risk of reducing cardiovascular disease in some clinical studies, but there is no large amount of data to finally support this statement, and more studies are still required to confirm the relationship between the two[32]Essence
Cobalthamine naturally exists in animal-derived foods, including fish, meat, poultry, eggs and dairy products[4]Essence
Reading in-depth:What is the lack of vitamin B12?
The form is the content of folic acid proposed by the US Department of Agriculture[8]The
food | microgram |
|---|---|
| Niu liver, cooked, fried, 3 ounces | 70.7 |
| Clam (without shell), cooked, 3 ounces | 17 |
| Golden tuna, bluefin tuna, cooked, dry heat, 3 ounces | 9.3 |
| Nutrition yeast, reinforcement, from multiple brands (inspection tags), about cups | 8.3 to 24 |
| Salmon, Atlantic, Cooked, 3 ounces | 2.6 |
| Beef, ground, 85% lean meat/15% fat, brown brown, 3 ounces | 2.4 |
| Milk, 2% milk fat, 1 cup | 1.3 |
| Yogurt, original flavor, fat-free, 6 ounce container | 1.0 |
| Breakfast oatmeal, strengthening 25% DV vitamin B12, 1 copy | 0.6 |
| Cheese, Checca cheese, 1½ ounce | 0.5 |
| Eggs, whole, cooked, 1 big big | 0.5 |
| Turkey, chest meat, grilled, 3 ounces | 0.3 |
| Periden, 1/2 cup | 0.1 |
Common vitamin B12 is as follows:
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references
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[4] McCormick db.Riboflavin.In: ERDMAN JW, MacDonald IA, Zeisel Sh, Eds.PRESENT KNOWLEDGE in Nutrition.10th ED. Washington, DC: Wiley-Blackwell; 2012
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[14] Niacin, nih.gov
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[17] Kirkland jb.Niacin.In: Ross AC, Caballero B, Cousins RJ, Tucker Kl, Ziegler Tr, EDS.Modern Nutrition in Health and Disease, 11th ED.Baltimore, md: Williams & Wilkins; 2014
[18] Pantothenic acid, nih.gov
[19] Glusman M.The Syndrome of Burning Feet (Nutropional Meelgia) as a manifestation of nutritional deficience. AM J Med 1947
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[21] MCRAE MP.Treatment of hyperlipoProteinemia with Pantethine: A Review and Analysis of Effical and ToLerability. Nutricion research 2005
[twenty two] Vitamin B6, nih.gov
[23] Kashanian M, Mazinani R, JalalManesh S.Pyridoxine (vitamin B6) theracy for premenstrial syndrome. Int J gynaecol obstet 2007
[24] Subar Af, Krebs-Smith SM, Cook A, Kahle ll.Dietary Sources of Nutriants among us adults, 1989 to 1991. J am diet assoc 1998
[25] Biotin, nih.gov
[26] Kathy W.Warwick, R.D., & Nbsp; Adam Felman.What to know about folic acid.March 11, 2020.
[27] FOLATE, National Institutes of Health.
[28] Kim Yi.Will Mandatic Folic Acid Fortification Prevent or Promote Cancer? Am j clin nutr 2004.
[29] huo y, li j, qin x, et al.Effical of Folic Acid Therapy in Primary Prevention of Stroke AMONG Adults with Hypertension in China: The CSPPT RANDOMIZED Clinical TRIAL. Jama 2015
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