Healthy Foods and Vitamins

Where is Vitamin B Found in Fruits?

Sources of Vitamin B in Fruits

Most types of fruits are rich in folic acid. It is one of the B vitamins that the body needs, and it is worth noting that vitamin B12 is not available in fruits, but this does not mean stopping eating fruit from the diet, In addition, most fruits contain a small amount of vitamin B1, and while Here are some types of fruits that contain B vitamins:

Where is vitamin B found in fruits

  • Orange: It contains vitamin B1, vitamin B2, vitamin B3, vitamin B5, and vitamin B6, in addition to containing phosphorus, magnesium, manganese, selenium, and copper.
  • Apples: which contain vitamin B1, vitamin B2, and vitamin B6; It is considered one of the essential vitamins to maintain the health of red blood cells and the nervous system.
  • Avocado: It is a good source of a number of B vitamins, such as: vitamin B2, vitamin B3, vitamin B5, and vitamin B6. 100 grams of avocado also contains 3.2 to 10 micrograms of vitamin B7. It is worth noting that eating one serving of avocado will not provide The body does not need enough vitamins or minerals, because the amount consumed is very small.
  • Bananas: Bananas are a rich source of vitamin B6, as a medium-sized banana provides 33% of the daily amount of this vitamin, [8] in addition to containing vitamin B7.
  • Red raspberries: Red raspberries contain small amounts of vitamin B1, vitamin B2, vitamin B6, and vitamin B7, in addition to their vitamin A and calcium content.
  • Mango: Mango contains vitamin B9 in a good percentage, as every 100 grams of it contains 43 micrograms of this vitamin, in addition to the vitamin B6 it contains, including vitamin C, vitamin A, vitamin K, and potassium.

Other sources of vitamin B

B vitamins are available in many other food sources, including the following:

  • Salmon.
  • Leafy vegetables.
  • ‘Liver meat.
  • eggs.
  • Beef.
  • sea ​​food.
  • Legumes.
  • Chicken and turkey.
  • Nutritional yeast and brewer’s yeast.
  • Sunflower seeds.

Overview of Vitamin B

Vitamin B complex contains eight vitamins: Vitamin B1 , which is known as thiamine, Vitamin B2, which is known as riboflavin, Vitamin B3, which is known as niacin, Vitamin B5, which is known as pantothenic acid, Vitamin B6, which is known as pyridoxine, Vitamin B7, which is known as biotin, and Vitamin B9, which is known as With folic acid, and vitamin B12 or cobalamin, these vitamins contribute to converting food into energy in the body, and each vitamin has a role in the health of the body.

In addition, the B vitamins group is considered one of the water-soluble vitamins, so it is unlikely Obtaining very large quantities of it from the diet; This is because they are not stored in the body, but are excreted in the urine daily.

Most people can obtain their need for these vitamins by following a healthy and varied diet, and they can also obtain them by taking manufactured nutritional supplements.

Vitamin B functions

B vitamins perform many functions in the human body, and we mention among their most important functions the following:

Vitamin B1: Vitamin B1 is essential for the body, as it contributes to the metabolism of carbohydrates from food, and is involved in the production of neurotransmitters, fatty acids, and some body hormones.

It also contributes to maintaining the health of the brain, muscles, and nervous system, in addition to its important role in Cell growth and functions. For more information about the benefits of this vitamin, you can visit the article on the benefits of vitamin B1 .

Vitamin B2: Vitamin B2 helps break down carbohydrates, fats, and protein for use by the body. It contributes to converting carbohydrates into adenosine triphosphate, known as ATP, which the body needs to store energy in the muscles, and thus maintains energy levels in the body.

This vitamin also contributes to enhancing the health of the skin, muscles, nerves, heart, and eyes, including reducing the risk of cataracts.

It also contributes to the production of red blood cells and antibodies, and enhancing the absorption of iron, folic acid, vitamin B1, and vitamin B3. And vitamin B6.

In addition, it contributes to the conversion of the amino acid tryptophan into vitamin B3, the maintenance of the mucous membranes in the digestive system with the help of vitamin A, and the production of hormones by the adrenal gland. To know more information about the benefits of vitamin B2, you can read the article on the benefits of vitamin B2 .

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khaliqalvi

I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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