Contents:
- Medical Video: 10 Best Food Sources for Vitamin B Complex
- Types of B vitamins and their functions
- What is the need for B vitamins for children under 4 years old?
- What is the need for B vitamins for children over 4 years?
- Source of vitamin B from food ingredients
- 1. Meat and fish
- 2. Dairy products and their derivatives (dairy products)
- 3. Fruit and vegetables
- 4. Nuts
- 5. Bread and pasta
- How to cook food sources of vitamin B properly
Medical Video: 10 Best Food Sources for Vitamin B Complex
Vitamin B is a type of vitamin needed by the body, especially for children who are growing and developing. Vitamin B has a role in regulating appetite in children, in the metabolic process, to the health of organs and body tissues - such as the heart, muscles, to the nervous system. Deficiency or deficiency of vitamin B will cause adverse effects on children. Therefore, it is necessary to fulfill sufficient vitamin B needs for children, and the main source of vitamin B is from daily food intake.
READ ALSO: Signs of Your Child's Poor Nutrition
Types of B vitamins and their functions
There are eight types of vitamins which are categorized as B vitamins which have different functions, but are equally important for the body.
- Vitamin B1 (Thiamin): the body needs to help produce cellular energy by helping the process of converting glucose from food to energy and helping to support nervous system function.
- Vitamin B2 (Riboflavin): needed to support cellular energy production, and improve vision and skin health.
- Vitamin B3 (Niacin): helps convert carbohydrates, fats, and alcohol into energy, and maintains the digestive system and nervous system.
- Vitamin B5 (Pantothenic acid / pantothenic acid): needed in the process of transporting carbohydrates, proteins, fats and alcohol, and helps the production of red blood cells in the body.
- Vitamin B6 (Pyridoxine): helps the formation of red blood cells and chemical compounds in the brain.
- Vitamin B7 (Biotin): needed in the process of metabolism and synthesis of amino acids, fats, and glycogen.
- Vitamin B9 (Folic acid): helps develop the nervous system in infants in the womb, also helps carry oxygen to various organs in the body.
- Vitamin B12 (Cobalamin): helps maintain the health of nerve cells and helps the production of body genetic material, namely DNA and RNA. This vitamin also helps produce red blood cells (erythrocytes) and helps so that iron ions in red blood cells work better in the oxygen transport system throughout the body.
READ ALSO: 4 Benefits of Fish Oil for Children
What is the need for B vitamins for children under 4 years old?
- Thiamin: 0.5–0.6 mg / day
- Riboflavin: 0.6-0.8 mg / day
- Niacin: 8-9 mg / day
- Pantothenic acid: 3-5 mg / day
- Pyridoxine: 0.1-0.5 mg / day
- Biotin: 50-150 mcg / day
- Folic acid: 100-200 mcg / day
- Vitamin B12: 2-3 mcg / day
What is the need for B vitamins for children over 4 years?
- Thiamine: 1.5 mg / day
- Riboflavin: 1.7 mg / day
- Niacin: 20 mg / day
- Pantothenic acid: 10 mg / day
- Pyridoxine: 2 mg / day
- Biotin: 300 mg / day
- Folic acid: 400 mg / day
- Vitamin B12-6 mg / day
Source of vitamin B from food ingredients
Various types of B vitamins can be found in food ingredients that are commonly found easily in everyday life, both from animals and plants. Some food sources of vitamin B are suitable to be processed as a fulfillment of your child's vitamin needs:
1. Meat and fish
Meat and fish are food sources rich in vitamin B. Red meat is especially rich in vitamin B1 which is beneficial for meeting the energy needs of children. Meanwhile, fish rich in B vitamins include salmon and tuna. Meat and fish can be served by steaming, boiling or baking. For better health outcomes, reduce the cooking process using oil and the cooking process that is too long.
2. Dairy products and their derivatives (dairy products)
In addition to milk, which is already known as a food rich in vitamins, including vitamin B, milk derivative products such as cheese and yogurt also contain vitamin B which is no less good. A glass of milk for breakfast or before bed is good for helping meet the needs of vitamin B in children. The types of food in this group tend to be most favored by children, but it needs to be considered and endeavored so that milk products and derivatives consumed by children do not contain too much sugar and other additives.
3. Fruit and vegetables
Fruits and vegetables are known as food ingredients that contain vitamins and minerals that are complete for the body, one of which is vitamin B. One of the foods that your child might like is baked potatoes smeared with low-fat butter before baking. In addition, vegetables can also be added such as broccoli or spinach to the children's lunch menu. Fruit and vegetable salads are also a good choice for a variety of meals for your little one.
READ ALSO: How to Cook Vegetables so that Nutrition Is Not Missing
4. Nuts
5. Bread and pasta
If you have accustomed your child to eating foods with balanced nutrition, chances are that his vitamin B needs have been met through food.
How to cook food sources of vitamin B properly
The content of vitamin B in food is strongly influenced by the way the food is processed. Almost all B vitamins are sensitive to heat, especially thiamine and folic acid which are unstable and more easily destroyed during the cooking or storage process which is not good, according to University of Kentucky Extension Service. A study in 2010 showed that boiling milk for 15 minutes can cause a decrease in vitamin B in it by 24 to 36 percent. Not only that, the vitamin B content in broccoli also decreased by 45-65 percent after boiling for five minutes.
The most recommended cooking process is steaming(steamed), use microwave, or boiled with a little water in the not too long time. The cooking process with lots of water will reduce the content of B vitamins in ingredients, considering vitamin B is a type of vitamin dissolved in water. For fruits and vegetables, it is advisable to eat them immediately after cleaning or serving as a salad and smoothies. Not only that, the process of storing food must be in the refrigerator in a tightly closed container and away from light.
