Sources of vitamin B complex
1. Fish:
Despite the fact that fish can not form vitamin B12 in their bodies, it is one of the richest sources, since fish have the ability to concentrate vitamins in their cells that are made up of bacteria.
Sardines, mackerel, oysters, and salmon are some varieties that contain a high proportion of B vitamins and other nutrients. Three ounces (7.6 micrograms) of sardines provide 100% of the recommended daily value of vitamin B12.
2. Cow liver:
Cow liver is one of the richest sources of B vitamins. It is loaded with most B vitamins including B1, B2, B3, B5, B6, B9, and B12. In fact, the average slice (68 grams) of cow liver provides more than half of the daily needs of B9, B6, and B12, while folic acid (B9) helps to prevent birth defects, and B6 helps to secrete serotonin to regulate proper sleep mood, In the formation of red blood cells.
It also provides 179 percent of the recommended daily intake of adults from riboflavin.
3. Chicken:
They are available throughout the year. Chicken is an exceptionally good source of complex B vitamins, it is rich in protein and minerals, and chicken has a nutritious nutritional value for your body.
Cooked or grilled chicken is an excellent source of niacin (B3), pantothenic acid (B5) and vitamin B6, all required for effective metabolism in the body.
Four ounces of chicken breast provides 72 percent of niacin, 10.6 percent of pantothenic acid and 32 percent of vitamin B6, according to the recommended daily values of these nutrients.