And dairy products, meats (beef tenderloin) b3 (niacin) norway lobsters, tuna, pork liver, lean meats, legumes, whole grain rice and wheat. B5 (pantothenic acid) beef tenderloin, legumes and whole grains b6 (pyridoxine) spinach, avocado, whole grains and chicken, b8 (biotin) egg, liver, soy flour, yeast and cereals. B9 (folic acid) green leafy vegetables (spinach, turnip tops), fruits (citrus, banana, melon), legumes and whole grains. B12 (cobalamin) fish (sardines, mackerel), shellfish (mussels),
liver and meat (sirloin). What daily amount of vitamin b do you recommend? The rda for b vitamins varies with age, sex, physical activity, and physiological status ( pregnancy and lactation) . For example, a woman between the ages of 20 and 39 who is not pregnant or lactating needs 1.1 mg of vitamin b1, 1.2 mg of vitamin b2, 5 mg of vitamin b5, 400 mcg of fax number list vitamin b9, and 2.4 mcg of vitamin d b12. It is practically impossible for us to know what foods and rations cover these needs. For this reason, it is recommended to eat as varied as possible so that we do not lack any nutrient ,
although in certain cases it is recommended that we supplement extra with one of these vitamins. For example, vitamin b9 or folic acid has been linked to the prevention of birth defects , which is why its supplementation is usually prescribed for pregnant women . What happens if we have vitamin b deficiency? Vitamin b deficiency can cause anemia and changes in the skin or mucous membranes of some tissues , among others. Specifically the deficiencies of: vitamin b12: causes pernicious anemia. Its symptoms are numbness and tingling in the arms and legs, weakness, tiredness, paleness, loss of balance,