5 Food sources of vitamin b for children & bull; hello healthy

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 the appetite of children, in the metabolic process, to the health of organs and tissues of the body - such as the heart, muscles, and the nervous system. Deficiency or deficiency of vitamin B will cause bad effects for children. Therefore, it is necessary to fulfill the needs of adequate B vitamins for children, and the main source of B vitamins is from daily food intake.

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Types of B vitamins and their functions

There are eight types of vitamins that are included in the B vitamin category that have different functions, but are equally important for the body.

1. Vitamin B1 (Thiamin): needed by the body to help produce cellular energy by helping the process of converting glucose from food into energy and helping support the function of the nervous system.
2. Vitamin B2 (Riboflavin): needed to support cellular energy production, and improve vision and skin health.
3. Vitamin B3 (Niacin): helps convert carbohydrates, fats and alcohol into energy, and maintains the digestive system and nervous system.
4. Vitamin B5 (Pantothenic acid / pantothenic acid): needed in the process of transporting carbohydrates, protein, fat, and alcohol, and helps the production of red blood cells in the body.
5. Vitamin B6 (Pyridoxine): helps the formation of red blood cells and chemical compounds in the brain.
6. Vitamin B7 (Biotin): needed in the process of metabolism and synthesis of amino acids, fats and glycogen.
7. Vitamin B9 (Folic acid or folic acid): helps the development of the nervous system in the baby in the womb, also helps carry oxygen to various organs in the body.
8. Vitamin B12 (Cobalamin): helps maintain the health of nerve cells and helps the body's genetic material production process, namely DNA and RNA. This vitamin also helps produce red blood cells (erythrocytes) and helps iron ions present in red blood cells to work better in the oxygen transport system throughout the body.

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How much is the need for B vitamins for children under 4 years?

• 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 vitamin B for children over 4 years?

• Thiamin: 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

Sources of vitamin B from food

Various types of B vitamins can be found in food ingredients that are commonly found easily in everyday life, both those derived from animals and plants. Some food sources of vitamin B are suitable for processing as a fulfillment of the vitamin needs of your little one:

1. Meat and fish

Meat and fish are food sources rich in B vitamins. Red meat is especially rich in vitamin B1 which is useful for meeting children's energy needs. Meanwhile, fish that are rich in B vitamins include salmon and tuna. Meat and fish can be served steamed, boiled, or grilled. For better results for health, reduce cooking processes that use oil and cooking processes that are too long.

2. Dairy products and their derivatives (dairy products)

In addition to milk, which is already known as a food ingredient that is rich in vitamins, B vitamins are no exception, 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 to help meet the needs of vitamin B in children. The types of food in this group tend to be the most liked by children, but care and efforts need to be made so that the milk products and their derivatives that are consumed by children do not contain too much sugar and other additives.

3. Fruits and vegetables

Fruits and vegetables are known as food ingredients that contain complete vitamins and minerals for the body, one of which is vitamin B. One of the foods that your little one might like is baked potatoes that are smeared with low-fat butter before baking. In addition, you can also add vegetables such as broccoli or spinach to your child's lunch menu. Fruit and vegetable salads are also a good choice for a variety of meals for your little one.

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4. Nuts

5. Bread and pasta

If you have made it a habit for your little one to eat foods with balanced nutrition, it is likely that their B vitamin needs have been met through food.

How to cook food sources of vitamin B properly

The content of vitamin B in food is greatly influenced by the way the food is processed. Nearly all B vitamins are sensitive to heat, especially thiamine and folic acid which are unstable and are more easily destroyed during improper cooking or storage processes, according to University of Kentucky Extension Service. A study in 2010 showed that boiling milk for 15 minutes caused a decrease in the B vitamins in it by 24 to 36 percent. Not only that, the content of B vitamins in broccoli also decreased by 45-65 percent after boiling for five minutes.

The most recommended cooking process is steaming(steamed), using microwave, or boiled with a little water in the not too distant future. The process of cooking with lots of water will reduce the content of B vitamins in cooking ingredients, considering that B vitamins are a type of vitamin that dissolves in water. For fruits and vegetables, it is preferable to eat them immediately after cleaning or serve as salads and smoothies. Not only that, the process of storing foodstuffs must be in the refrigerator in a tightly closed container and away from light.

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