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

② Foods rich in vitamin B2: eels, 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 take all the B vitamins, but it is simple and convenient to take them with 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 all contained in roughly the same food. Therefore, ① as a group of foods, ② and ③ are combined to form a group of foods, and two groups of foods are selected in combination, so that B vitamins can basically be taken in 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. Therefore, it must be supplemented every day.

People in need:

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

People who smoke, drink and like sugar should increase the intake of vitamin B 1;

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

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

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

Vitamin B 2 is a water-soluble vitamin, which is easy to digest and absorb. The amount of vitamin B 2 discharged increases or decreases with the needs of the body and the degree of protein loss. It will not accumulate in the body, so it should be supplemented with food or nutritional supplements. Different from B 1, B 2 can resist heat, acid and oxidation.

People in need:

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

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

People who have long-term diet control due to ulcers or diabetes are more likely to have vitamin B 2 deficiency;

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

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, and the content in vegetables is very small, mainly 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 it can be beneficial to the functional activities of the human body by combining with calcium.

People in need:

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

If you often socialize and drink a lot, it is very important to supplement vitamin B 12.

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

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

Vitamin B9 (folic acid) function: it is in charge of the blood system, promotes cell development, makes red blood balls and white blood balls, enhances immunity to epidemic diseases, and maintains hair health. Deficiencies: tongue swelling, anemia, dyspepsia, fatigue, hair turning white, and memory deterioration. Main food sources: liver, kidney, poultry 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. Xiaomi contains a lot of vitamin B2.

Vitamin B3 mainly comes from animal food, which is abundant 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.

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