① Foods rich in vitamin B 1: wheat germ, pork leg, soybean, peanut, pork tenderloin, ham, black rice, chicken liver, germ rice, etc.

② Foods rich in vitamin B2: eel, beef liver, chicken liver, mushrooms, wheat germ, eggs, cheese, etc.

③ Foods containing vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid: liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, cheese, etc. Vitamin B 1 cannot be stored in human body, so it should be supplemented every day.

It is difficult to get all the B vitamins, but it is simple and convenient to get them through careful food selection. The above foods containing vitamin B can be divided into two groups: ① and ②. Looking at the above classification, we can see that ② and ⑧ are both contained in roughly the same food. Therefore, ① as a group of foods, ② and ③ are combined into a group of foods, and two groups of foods are selected in combination, so that the B vitamins can basically be held in your hand.

Vitamin B 1 is a water-soluble vitamin. Like all B vitamins, excess B 1 will not be stored in the body, but will be completely excreted. So it must be supplemented every day.

People in need:

Loss of appetite, gastrointestinal diseases, dry hair, memory loss, cramps (muscle spasms), etc., indicate that you may lack vitamin B1;

People who smoke, drink and love sugar should increase their intake of vitamin B 1;

Women who are pregnant, breastfeeding or taking birth control pills need a lot of vitamin B1;

If you need to take gastric acid inhibitors after meals, you will lose the vitamin B1taken in this meal;

People in a state of tension, such as illness, anxiety, mental shock, after surgery, etc. , not only need B 1, but also all the vitamins of B group.

Vitamin B 2 is a water-soluble vitamin, which is easy to digest and absorb The output of vitamin B 2 increases or decreases with the needs of the body and the degree of protein loss. Will not accumulate in the body, to supplement food or nutritional supplements. Unlike B 1, B 2 is heat-resistant, acid-resistant and oxidation-resistant.

People in need:

Women who take birth control pills and are pregnant or breastfeeding need more vitamin B 2.

People who don't often eat only lean meat and dairy products should increase vitamin B2;

People who control their diet for a long time because of ulcers or diabetes are more likely to be deficient in vitamin B 2.

For all nervous people, it is necessary to increase the intake of multivitamins, plus vitamins B 6, C and nicotinic acid, and the effect is the best.

Vitamin B 1 1 (folic acid)

People in need:

Pregnant women and lactating women should pay special attention to increasing intake;

If you are a regular drinker, it is better to take more folic acid;

A large amount of vitamin C will accelerate the excretion of folic acid, so people who consume more than 2g of vitamin C must increase the amount of folic acid;

People who are taking sulfonamides, sleeping pills, sedatives, aspirin and estrogen need to increase folic acid.

5. Vitamin B 12 is a very special vitamin, which is rarely found in vegetables and mainly exists in animal foods. It is red because it contains cobalt, also known as red vitamin. It is difficult to be directly absorbed by the human body, and combining with calcium can benefit the functional activities of the human body.

People in need:

Old people and vegetarians who don't eat eggs and dairy products must take vitamin B 12.

It is very important to supplement vitamin B 12 if you have frequent social intercourse and drink a lot.

It is very beneficial to supplement vitamin B 12 during or before menstruation. Pregnant women and lactating women should also supplement.

Vitamin B 12 (cobalamin) function: prevent anemia, make red blood cells and prevent nerve damage. Lack: fatigue, mental depression, memory loss, pernicious anemia. Main food sources: liver, kidney, meat, eggs, fish and milk.

Vitamin B9 (folic acid) function: take charge of the blood system, promote cell development, make red blood cells and white blood cells, enhance immunity to epidemic diseases and maintain hair health. Disadvantages: tongue swelling, anemia, indigestion, fatigue, hair turning white, memory loss. Main food sources: liver, kidney and eggs, such as pork liver, chicken, beef and mutton, mushrooms, spinach, tomatoes, carrots, vegetables, Chinese cabbage, soybeans, oranges, bananas, grapes, pears, walnuts and chestnuts.

The main food sources of vitamin B 1 are beans, brown rice, milk and poultry.

The main food sources of vitamin B2 (riboflavin) are lean meat, liver, egg yolk, brown rice and green leafy vegetables. Millet contains a lot of vitamin B2.

Vitamin B3 mainly comes from animal food, which is rich in liver, yeast, egg yolk and beans, but less in vegetables and fruits.

The main sources of calcium pantothenate are yeast, animal liver, kidney, malt and brown rice.

The main sources of vitamin B6 are lean meat, nuts, brown rice, green leafy vegetables and bananas.

Vitamin b7 is found in wheat, animal liver, nuts and soybeans. The simplest intake method is that people can easily get it by eating 50 grams of liver or 100 grams of pine nuts.

The main sources of vitamin B 12 are liver, fish, milk and kidney.