Vitamin B ek group hai, jisme kai alag-alag vitamins shamil hote hain. Yahan main aapko Vitamin B ke kuch pramukh sources bata raha hu:
1. Doodh aur Doodh se bani products: Doodh Vitamin B12, B2 (riboflavin), aur B3 (niacin) ka accha source hai. Doodh ke alawa, doodh se bani cheezein jaise paneer aur dahi bhi ismein samriddh hote hain.
2. Anda: Anda (egg) Vitamin B2, B5 (pantothenic acid), aur B7 (biotin) ka accha source hai. Anda khane se aap in vitamins ki matra ko poora kar sakte hain.
3. Matar: Matar (green peas) Vitamin B1 (thiamine) aur B9 (folate) ka accha source hai. Matar ko fresh ya frozen form mein upyog kar sakte hain.
4. Moong Dal: Moong dal mein Vitamin B1, B5, aur B9 paya jata hai. Isse dal ko apne bhojan mein shamil karke aap in vitamins ko prapt kar sakte hain.
5. Machhli: Machhli, jaise ki salmon aur tuna, Vitamin B12, B6 (pyridoxine), aur B3 ka accha source hai. Ye samudri machhliyaan in vitamins ko acchi matra mein pradan karti hain.
Iske alawa, Vitamin B ka group aur bhi vitamins jaise B6, B7, aur B3 jaise sources hai, jaise ki dalia (oats), akhrot (walnuts), chana (chickpeas), nimbu (lemons), aur hari pattey (green leafy vegetables).
Yeh sabhi chizein ek balanced diet mein shamil karne se aap apne sharir ko Vitamin B ke zaroori poshan tatvon se sahi matra mein samriddh kar sakte hain. Hamesha apne doctor ya nutritionist ki salah lekar apni diet plan banaye, jisse aapko sahi matra mein nutrients mile.
