translated from Spanish: What foods contain vitamin B1, B2, B6 and B12?

Vitamins are essential substances for health and metabolic processes, although they do not provide energy, if they contribute to the body being able to take advantage of the nutrients obtained from a balanced diet. Specifically, the B vitamins make the body, in addition to helping to process energy, participate in the formation of red blood cells. While all are indispensable, the main ones are vitamins B1, B2, B6 and B12. These are the main foods in which they can be found: Read more: How many B vitamins are there and what are they for? Vitamin B1 (thiamine). It helps the body to obtain energy. This is necessary for the growth, development and proper functioning of cells. Some of the foods rich in thiamine are yeast, legumes, pork, brown rice, and fortified foods, such as breakfast cereals. It is recommended not to heat food with thiamine, as they can lose their nutrients, says Mayo Clinic. Vitamin B2 (Riboflavin). According to the U.S. National Institute of Health, riboflavin helps convert the food consumed by a person into the energy they need. This is usually found in: eggs, viscera (such as liver and kidneys), lean meats and partially skim milk, green vegetables such as asparagus, broccoli and spinach, fortified cereals, bread and other cereal-based products. Vitamin B6 (pyridoxine). This vitamin is actively involved in keeping the nervous system, immune system and normal brain development healthy. This can be found in poultry meat, fish, potatoes, chickpeas, bananas and fortified cereals. Vitamin B12 (Cobalamin). Cobalamin helps the formation of red blood cells, participates in cellular metabolism, nerve function and DNA production. This vitamin is found in foods such as poultry, beef, fish, and dairy. You usually get the necessary amounts of vitamin B from food. It should be considered that coffee, refined sugar, tea and alcohol can decrease the amounts of vitamin B in the body. If you have questions about your vitamin B levels, a doctor’s visit can help. Read more: How many B-complex pills should I take per day? They go by helicopter for woman to the Sierra de San Ignacio, Sinaloa

Original source in Spanish