Vitamin B memiliki manfaat yang sangat penting bagi tubuh sehingga penting untuk mengetahui makanan apa saja yang mengandung vitamin B kompleks. Seperti kita ketahui bahwa vitamin adalah nutrisi memainkan peran utama sebagai pengatur zat dalam berbagai reaksi kimia dalam tubuh dan berperan penting dalam proses metabolisme. Begitu juga dengan vitamin B, zat ini harus disediakan dalam makanan yang kita makan sehari-hari karena bisa diproduksi di dalam tubuh itu sendiri. Vitamin B terdiri dari 8 jenis, yaitu vitamin B1 (tiamin), vitamin B2 (riboflavin), vitamin B3 (niasin), vitamin B5 (asam pentotenat), vitamin B6 (piridoksin), vitamin B7 (biotin), vitamin B9 (folik asam) dan vitamin B12 (kobalamin).
Delapan jenis vitamin B memiliki fungsi masing-masing. Fungsi vitamin B1 yang berperan penting dalam produksi energi, meningkatkan daya ingat dan fungsi otak. Vitamin B2 berfungsi sebagai energi, menjaga kesehatan kulit, rambut, dan mata. Vitamin B3 berfungsi sebagai energi, regulasi gula darah, kesehatan kulit, dan fungsi otak. Vitamin B5 berfungsi sebagai energi saraf, kesehatan, kulit, dan rambut. Vitamin B6 menghasilkan sel darah merah dan menjaga sistem kesehatan sistem saraf. Vitamin B7 berfungsi menjaga kesehatan kulit, kuku, rambut, dan berperan dalam pemecahan glukosa. Vitamin B9 berperan menjaga kesehatan ibu hamil dan perkembangan janin. Sedangkan vitamin B12 berperan dalam peluncuran sistem saraf, produksi energi dan sel darah merah.
Beragam makanan yang mengandung vitamin B kompleks
Salah satu keistimewaan vitamin B dalam daya tarik vitamin lainnya, vitamin B yang terdiri dari berbagai jenis dan masing-masing memiliki komposisi dan fungsinya sendiri seperti yang dijelaskan di atas. Kombinasi dari kedelapan vitamin B sering disebut sebagai vitamin B kompleks. Urutan asupan vitamin B lengkap, maka kita harus mengkonsumsi makanan yang mengandung semua jenis vitamin B (B kompleks). Beragam makanan yang mengandung vitamin B kompleks antara lain sebagai berikut:
Berbagai Makanan Yang Mengandung Vitamin B
Beras Merah
Beras merah merupakan salah satu jenis makanan pokok yang mengandung vitamin B kompleks. Memang makanan ini kurang populer dibanding nasi putih, namun beras merah memiliki banyak kelebihan dibanding nasi putih. Selain vitamin B yang kompleks tinggi, beras merah ini terdiri dari karbohidrat kompleks sehingga sangat cocok untuk menurunkan berat badan. Beras Coklat juga mengandung senyawa manakolin K berperan menurunkan kolesterol. Konsumsi beras merah sangat baik untuk menjaga kesehatan jantung, pengendalian gula darah, pencernaan, mengusir radikal bebas, serta menjaga kesehatan tulang dan otak.
Kentang
Kentang pada menu makanan sehari-hari bisa dimasak, seperti multi purpose untuk membuat roti, seperti sayuran, makanan ringan, bahkan bisa dijadikan pengganti makanan pokok. Kentang adalah makanan enak yang mengandung vitamin B kompleks dan direkomendasikan bagi anda yang sedang menjalani diet. Kentang mengandung jenis karbohidrat kompleks sehingga tidak lama kemudian diubah menjadi energi yang membuat Anda merasa kenyang lebih lama. Kentang juga sangat baik sebagai pengganti nasi terutama bagi penderita diabetes. Konsumsi kentang juga bermanfaat untuk mencegah kanker prostat, menjaga fungsi jantung, menjaga kesehatan mata, merawat kecantikan kulit.
Asparagus
Sayuran ini memang bukan sayuran asli Indonesia, tapi sekarang banyak ditemukan di supermarket disekitar kita. Asparagus adalah makanan yang mengandung vitamin B kompleks yang memberikan banyak manfaat bagi tubuh. Manfaat yang terkandung dalam asparagus antara lain, dapat meluncurkan saluran pencernaan, mencegah diabetes, menjaga kesehatan jantung, menangkal kerusakan kulit, menjaga kesehatan mata, dan mencegah penyakit ginjal.
Daging Merah
Makanan yang mengandung vitamin B kompleks selanjutnya adalah daging merah . Makanan ini berasal dari produk hewani dan merupakan penyedia vitamin B. Konsumsi daging merah sangat baik untuk membangun sel tubuh, sebagai sumber energi, dan meningkatkan fungsi kognitif. Tapi Anda harus berhati-hati jika memiliki riwayat kolesterol tinggi, karena konsumsi daging merah yang berlebihan juga bisa menaikkan kadar kolesterol darah.
Bayam
Anda pasti sudah mengenal sayuran yang satu ini karena sering dikonsumsi oleh orang-orang di Indonesia. Harganya yang murah, nilai nutrisinya tinggi, rasanya enak dan sayuran segar membuat ini banyak dicari. Bayam juga merupakan salah satu makanan yang mengandung vitamin B kompleks. Manfaat yang terkandung dalam bayam antara lain adalah peluncuran pencernaan, memperbaiki sel yang rusak, baik untuk pertumbuhan, melindungi kulit dari radikal bebas, dan melindungi perut dan usus zat beracun.
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