Vitamin B

Vitamin B plays a reparative role 

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B-group vitamins can be confusing because, while other groups can be explained in a block, there are variants among B vitamins that have different effects on our bodies.

Brewer's yeast is unquestionably the food richest in B-group vitamins.

It is found in…

  • meat - specifically red meat for a thiamin supplement
  • offal - especially liver, but also kidney, heart, brain and sweetbreads
  • eggs
  • germ - wheat and soy germ and their derivatives; the vitamin content of grains and legumes increases during germination. How about some good miso soup to begin the meal, followed by a bean sprout-based chow mein?
  • grain husk - you'll find the thiamin (B1) and riboflavin (B2) content on your cereal box
  • vegetables
  • nuts, particularly peanuts, and peanut butter
  • honey
  • cheese
  • cooking molasses or blackstrap molasses
  • some fruits, including papaya
B vitamins are subdivided into several groups, each of which has its own characteristics:

Vitamin B2 or Riboflavin
A deficiency in vitamin B2 in our diet has effects on our skin in the form of dermatitis which manifests itself by chapping or cracking at the corners of the lips. Vitamin B2 has an effect on the quality of cutaneous tissue. 

Be sure to add to your grocery basket: meat in general and liver in particular, dairy products, eggs, mushrooms, peas, asparagus, spinach and avocados.

Vitamin B3 or PP
Protects the skin from light. Dry unhealthy-looking skin with red blotches may be due to a lack of vitamin B3.

Be sure to add to your grocery basket: tuna, salmon, chicken, turkey, liver, peppers and milk.

Vitamin B5 or pantothenic acid
Essential for children's growth and the formation of living cells;
indispensable for the nervous system. Essential to healing, it's also the "hair" vitamin that plays a role in its growth and strength.

If you have eczema or are losing your hair, be sure to include the following foods in your diet: Lamb, salmon, avocado, cooked mushrooms, eggs and green vegetables.

Vitamin B6 or pyridoxine
A deficiency in this vitamin is often manifested by very oily skin and excessive sebum production.

Be sure to add to your grocery basket: Brewer's yeast, calf's liver, salmon, wheat germ and oatmeal.

A lack of vitamin B7 results in hair loss.

Be sure to add to your grocery basket: Brown rice, liver, avocados, bananas, grain germ

Vitamin B8 or biotin
For anyone complaining of blackheads or oily skin, vitamin B8 has an anti-seborrheic effect, that is, it reduces excess sebum production in the skin, while being essential to cell life. A lack of vitamin B8 can also lead to the loss of hair, eyebrows and lashes.

Be sure to add to your grocery basket: brewer's yeast, cauliflower, mushrooms, chicken, green beans and eggs.

Vitamin B9 or folic acid
Vitamin B9, better known as folic acid, is found in leaves: spinach, chard, endive and herbs. It is necessary to cellular reproduction. A lack of fresh or raw vegetables in the modern diet has led to numerous skin problems.

Be sure to add to your grocery basket: brewer's yeast, chicken livers, wheat germ, carrots, raw cabbage, asparagus, fennel, spinach and lentils.

Vitamin B12 or cobalamin
Its action is essential for the formation of red corpuscles. People who eat only plant-based foods or a diet excessively high in fiber may experience problems associated with vitamin B12 deficiency, including abnormal skin pigmentation, alopecia and the appearance of white hairs.

Be sure to add to your grocery basket: meat, organ meats, egg yolks, fatty fish, cheese and dairy products in general.

Combats a tendency toward dry skin.

Be sure to add to your grocery basket: whole grains, brown rice, egg yolk.

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