Vitamin B12, is found in organ meats, liver, beef, pork, eggs, whole milk, cheese, whole wheat bread and fish. Small amounts can also be derived from the fermented soy products miso and tempeh. It is recommended for individuals who wishes to supplement their diet by consuming a vitamin B12 supplement to maintain optimal health. Vitamin B12 participates in the metabolism of energy and blood cell formation.
Folic acid is mainly found in fruits and vegetables. Dark, leafy greens, oranges, orange juice, beans and peas are the best sources, as well as Brewer’s yeast, which supply additional B vitamins. Folic acid and B12 work together in helping to support healthy red blood cells. Folic acid is a component of co-enzymes.
Vitamin B2 is found in liver, dairy products, dark green vegetables and some types of seafood. Vitamin B2 serves as a co-enzyme, working with other B vitamins. It supports healthy red blood cell formation and plays a crucial role in turning food into energy. Vitamin B2 is water-soluble and must be replenished daily.
Poultry, fish, whole grains and bananas are the main dietary sources of vitamin B6. Some athletic supplements include vitamin B6 because it aids in the conversion of glycogen to glucose for energy in muscle tissue. Vitamin B6 has been shown to help support cardiovascular health.
Foods rich in magnesium include unpolished grains, nuts and green vegetables. Green, leafy vegetables are rich sources of magnesium because of their chlorophyll content. Meats, starches, milk, refined and processed foods contain low amounts of magnesium. Magnesium is a component of the mineralised part of bone, and is necessary for the transportation of potassium and calcium in adults. Magnesium helps to support cardiovascular health and energy needs.
Potassium is an electrolyte stored in the muscles. Foods rich in potassium include bananas, oranges, cantaloupe, avocado, raw spinach, cabbage and celery. Potassium is an essential mineral that helps maintain fluid balance in the body. It is important in supporting cardiovascular health.
Thiamin plays an important role in carbohydrate metabolism. It participates in the metabolism of energy and helps maintain the healthy function of the cardiovascular system.
Pantothenate (Vitamin B5)
Pantothenic acid is used in the release of energy, as well as in the metabolism of fats, proteins and carbohydrates.
Niacinamide (Vitamin B3)
Niacin is found in dairy products, poultry, fish, lean meats, nuts, eggs, legumes, and enriched breads and cereals. It is a water-soluble vitamin necessary for many aspects of health. Niacin is important for the conversion of food to energy.
Biotin can be found in food sources, such as egg yolks, peanuts, beef liver, milk, cereals, almonds and Brewer’s yeast. Biotin takes part in healthy cell formation.
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