Vitamin B is needed to gather energy from food. These play an important role in ensuring a healthy brain and nerve function, forming healthy red blood cells in children and adults. Children are especially needed for healthy growth and development. , Which may include weakness, poor balance, confusion, irritability, memory loss, nervousness, and loss of coordination. Vitamin B deficiency can lead to sleep disturbances, nausea, poor appetite, frequent infections and skin lesions.
You can get Vitamin B:
1. Milk
2. Cheese
3. Eggs
4. Meat, such as chicken and red meat.
5. Fish, such as tuna, mackerel and salmon.
6. Shellfish, such as oysters and clams.
7. Dark green vegetables.
8. Spinach and kale.
9. Vegetables.
10. Avocados, and potatoes.
11. Whole grains and cereals.
12. Beans, such as kidney beans, black beans, and lentils.
13. Almonds and seeds.
14. Fruits, such as citrus, banana, and watermelon.
15. Soy products, such as soy milk and Tempeh.
16. Blackstrap molasses.
17. Wheat germs.
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