Vitamin B is a complex consisting of 8 different B vitamins. This is also one of the vitamins involved in the development of the body, including height growth. Here are foods rich in B vitamins that you can add to your diet to meet your recommended daily needs.
There are eight types of B vitamins: Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). These B vitamins help the body produce energy and make important molecules in cells.
The role of vitamin B in human health:
- Support to promote energy exchange
- Improve muscle quality
- Improve nerve function
- Stimulate hormone production
- Limit infections in the body
- Improve skin and hair health
- Prevents the numbness that often occurs in the legs
In addition to B12, the remaining B vitamins cannot be stored for long in the body, so you must regularly supplement them through food. As for bone function, a vitamin B deficiency has the potential to cause rheumatoid arthritis. Therefore, ensuring the amount of vitamin B is necessary for children in the developmental stage to have optimal height growth conditions.
Children want to achieve good height, quickly add foods rich in B vitamins that Debametulam shares below:
Salmon is low in mercury and high in potassium, omega-3s, selenium and protein. Specifically, in 100 grams of cooked salmon contains:
- Thiamine (B1): 18% of the RDI
- Riboflavin (B2): 29% of the RDI
- Niacin (B3): 50% of the RDI
- Pantothenic acid (B5): 19% of the RDI
- Pyridoxine (B6): 47% of the RDI
- Cobalamin (B12): 51% of the RDI
Vitamin B6 helps produce hemoglobin, the protein that carries oxygen through the blood. Large amounts of B6 are found in tuna, especially in yellowfin and albacore tuna. The highest concentrations of B6 are found in fresh tuna, although canned tuna can also contain significant amounts.
Like salmon, this cold-water fish is packed with healthy omega-3 fatty acids. Fresh tuna can be pan-fried, fried, grilled… while canned tuna is a nutritious ingredient that makes a very attractive tuna vegetable salad and helps you balance nutrition.
Green vegetables are the highest plant-based sources of folate (B9). However, the amount of folate contained in green vegetables is easily broken down through the cooking process, you can choose other forms of processing such as steaming, raw vegetables, cooked just until… The folate content of some vegetables is as follows: :
- Raw spinach: 41% of the RDI in 3 cups (85 grams)
- Cooked spinach: 31% of the RDI in 1/2 cup (85 grams)
- Chopped, cooked greens: 20% of the RDI in 1/2 cup (85 grams)
- Turnip greens, cooked: 25% of the RDI in 1/2 cup (85 grams)
- Raw lettuce: 29% of the RDI in 2 cups (85 grams)
A medium-weight carrot stick provides as much vitamin B6 as a glass of milk. Along with that, carrots also add fiber and vitamin A. You can eat carrots raw, cooked, or pureed, juiced. Another attractive way to prepare is to chop carrots and saute them with green vegetables or make a salad.
Vitamin B6 helps the body regulate glycogen, the energy stored in the liver and muscles. One medium sweet potato provides 15% of the recommended daily value for vitamin B6. Sweet potatoes are also high in fiber, vitamin A and magnesium – important nutrients involved in the growth of height.
One large egg provides 33% of the RDI for biotin (B7). Plus, a 50-gram serving of eggs helps you get:
- Riboflavin (B2): 15% of the RDI
- Pantothenic acid (B5): 7% RDI
- Folate (B9): 5% of the RDI
- Cobalamin (B12): 9% of the RDI
2-3 eggs/week is the most reasonable amount for you to load this food into your body. You should note that you should not eat too many eggs to avoid causing unwanted side effects such as bloating, indigestion …
Liver and other organs
Liver, as well as other organs from chickens, sheep, cows, etc., is an ideal source of B vitamins. 100 grams of cooked liver will provide:
- Thiamine (B1): 12% of the RDI
- Riboflavin (B2): 201% of the RDI
- Niacin (B3): 87% of the RDI
- Pantothenic acid (B5): 69% of the RDI
- Pyridoxine (B6): 51% of the RDI
- Biotin (B7): 138% of the RDI
- Folate (B9): 65% of the RDI
- Cobalamin (B12): 1.386% of the RDI
If you are not familiar with the taste of these offal, you can puree and mix with meat, vegetable salad… to make it easier to eat, and at the same time balance the taste and substance.
Milk and dairy products are the top sources of riboflavin, followed by meat and grains. In a 240ml cup of milk, you are likely to get a rich content of B vitamins with different values such as:
- Thiamine (B1): 7% of the RDI
- Riboflavin (B2): 26% of the RDI
- Pantothenic acid (B5): 9% RDI
- Cobalamin (B12): 18% of the RDI
In a study of the dietary habits of 2,000 Spaniards, meat was the main supplemental source of thiamine, niacin and pyridoxine. Specifically in a 100-gram filet mignon (the meat is twice as small as the smallest one served at restaurants):
- Thiamine (B1): 5% of the RDI
- Riboflavin (B2): 8% of the RDI
- Niacin (B3): 39% of the RDI
- Pantothenic acid (B5): 6% RDI
- Pyridoxine (B6): 31% of the RDI
- Cobalamin (B12): 29% of the RDI
Oysters, mussels and mussels are excellent sources of B12 and an excellent source of riboflavin. They also provide small amounts of thiamine, niacin, and folate. Besides, shellfish are also rich in minerals like iron, zinc, selenium, manganese and healthy omega-3 fatty acids.
|Oysters % RDI||Clams % RDI||Green mussel % RDI|
B2 and B12 are two prominent B vitamins found in yogurt, but the amount varies depending on the type of yogurt (same serving of 170 grams) as follows:
- Plain yogurt: 18% RDI vitamin B2, 26% RDI vitamin B12
- Vanilla yogurt: 26% RDI vitamin B2, 35% RDI vitamin B12
- Plain Greek Yogurt: 36% RDI vitamin B2, 53% RDI vitamin B12
Flavored yogurts all have more sugar than usual. Therefore, nutritionists recommend using plain yogurt to ensure nutrition and maintain a reasonable weight.
Chicken is rich in niacin and pyridoxine, especially turkey. White meats like chicken breast will have better vitamin B values than darker meats. Vitamins B3 and B6 make up most of the B vitamins in chicken. As in a 100-gram serving of cooked chicken breast, eaters will be provided with 30% of the RDI B6 and 69% of the RDI B3.
This is a daily and basic dish of every family, pork contains many B vitamins, especially thiamine. Be sure to choose the lower fat and calorie portion of the loin to ensure a healthy nutritional value. Pork can be processed into many attractive dishes, which can be eaten every day in a reasonable amount. 100 grams of pork provides:
- Thiamine (B1): 69% of the RDI
- Riboflavin (B2): 24% of the RDI
- Niacin (B3): 24% of the RDI
- Pantothenic acid (B5): 9% RDI
- Pyridoxine (B6): 27% of the RDI
- Cobalamin (B12): 14% of the RDI
Kinds of bean
Folate is the most prominent ingredient in legumes, alongside small amounts of thiamine, riboflavin, niacin, pantothenic acid and B6. Folate helps prevent malformations, and participates in the development of bones and joints, so it should be supplemented to accelerate growth.
In ½ cup (about 85 grams) of commonly eaten legumes have the following amount of folate:
- Black beans: 32% of RDI
- Green soybeans: 60% of the RDI
- Green beans: 12% of RDI
- Lentils: 45% of RDI
- Roasted soybeans: 44% RDI
Beans also contain antioxidants, which are great for the body to deal with harmful free radicals and reduce inflammation. The micro-minerals in beans also help children strengthen their resistance and develop more comprehensively. Beans can be used as drinking water, cooked into soup, porridge … very nutritious.
Cereals are often used in breakfast, containing many vitamins, especially B vitamins with thiamine, riboflavin, niacin, B6, folate and B12. Some cereals provide 100% of these vitamins, helping you meet your recommended B vitamin needs for the day.
For the best nutritional value and healthy compounds, choose whole grains and low in sugar. If combined with fresh milk, you should also choose unsweetened fresh milk so that the supplement does not lead to overweight and obesity due to too much sugar.
Sunflower seeds are one of the best plant sources of pantothenic acid, a B vitamin that can only be found in very small amounts in most foods. 28 grams of sunflower seeds contain 20% of the RDI for pantothenic acid. This nut is also an excellent source of niacin, folate and B6.
Vitamin B is the nutritional foundation to help the body develop well, supplementation can be done through foods rich in vitamin B. Sometimes supplementing with supporting products will also be prescribed by a doctor and nutritionist when the body is too deficient in vitamin B.