Ị nụla maka enweghị vitamin B12 na vegans, mana vitamin B ndị ọzọ dịkwa mkpa maka ahụ ike nke ahụ anyị. Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) na B12 (cobalamin) na-ahụ maka metabolism, ike, na ịrụ ọrụ nke usoro ụjọ ahụ , ọrụ ụbụrụ na mgbaze. A na-ahụ vitamin B n'ụba n'ime ngwaahịa anụmanụ yana ihe ọkụkụ. Dịka ị na-agaghị eri anụ iji nweta protein zuru oke, ị gaghị eri anụ anụmanụ iji nweta vitamin B ị chọrọ.
Vitamin B1 (thiamine)
na-atụgharị nri n'ime ike, na-ahụ maka ahụike nke ntutu isi, mbọ na akpụkpọ ahụ, yana maka ọrụ ọgụgụ isi.
: yist na-arụ ọrụ, yist na-edozi ahụ, cilantro, mkpụrụ pine, artichokes, hibiscus, anyụ, ọka dum, ugu, mmiri ara ehi soy, soybeans, mkpụrụ osisi sunflower, mkpụrụ sesame, spirulina, asparagus.
Vitamin B2 (riboflavin)
na-eme ka nri ghọọ ume, na-ahụ maka ahụike nke ntutu isi, mbọ na akpụkpọ ahụ, yana ikike nke ụbụrụ na-elekwasị anya n'ihe.
: almọnd, ọka dum, sesame, akwụkwọ nri, mmiri ara ehi soy, spirulina, mushrooms, beet greens, buckwheat, quinoa.
Vitamin B3 (niacin)
na-atụgharị nri n'ime ike, na-ahụ maka ahụike nke ntutu isi, mbọ na akpụkpọ ahụ, yana maka ọrụ ọgụgụ isi.
yist na-arụ ọrụ, yist na-edozi ahụ, kọfị, chili, spirulina, ahụekere, bran, mushrooms, durian, poteto, tomato, millet, chia, osikapa ọhịa, tahini, buckwheat, peas green.
Vitamin B5 (pantothenic acid)
na-atụgharị nri n'ime ike, na-ahụ maka ahụike nke ntutu isi, mbọ na akpụkpọ ahụ, yana maka ọrụ ọgụgụ isi.
yist na-arụ ọrụ, yist na-edozi ahụ, paprika, mushrooms, broccoli, ọka dum, ube oyibo, poteto dị ụtọ, tomato, mmiri ara ehi soy.
Vitamin B6 (pyridoxine)
na-enyere aka ịnọgide na-enwe homeostasis, na-egbochi nchekasị site n'inyere aka ịtụgharị amino acid tryptophan n'ime niacin na serotonin maka ọrụ akwara dị mma. Na-akwado usoro ihi ụra nke ọma, agụụ na ọnọdụ, mmepụta mkpụrụ ndụ ọbara uhie na ọrụ mgbochi.
niile soy ngwaahịa, unere, anyụ, ahụekere, almọnd, sweet poteto, ube oyibo, green peas, hemp osisi, spirulina, chia, legumes, Brussels pulitere, fig, galik, ose, kale.
Vitamin B7 (Biotin)
Na-eme ka nri ghọọ ume Na-enyere aka iwetu ọkwa shuga dị n'ọbara site n'ịmepụta glucose na-enyere aka ịmepụta na ịkụda acids fatty dị mkpa maka ntutu, akpụkpọ na mbọ dị mma.
almọnd, chia, sweet nduku, ahụekere, eyịm, oatmeal, karọt, walnuts.
Vitamin B9 (folate)
yana vitamin B12 na vitamin C na-ahụ maka iji ahụ na-edozi ahụ, dị mkpa maka mmepe ụbụrụ na ịmepụta mkpụrụ ndụ ọbara uhie.
akwụkwọ nri, agwa, lentil, asparagus, letus, tomato, broccoli, ube oyibo, mango, oroma, ọtụtụ ọka, nri yist (enyi na-adịghị arụ ọrụ), yist bred (yist na-arụ ọrụ), basil, ngwaahịa soy, ahụekere, artichokes, cantaloupe, walnuts. mkpụrụ, flax, sesame, kọlịflawa, tahini, mkpụrụ osisi sunflower, peas, orca, celery, hazelnuts, Mint, leeks, galik.
Vitamin B12 (cobalamin)
na-emepụta mkpụrụ ndụ ọbara, dị mkpa maka ịrụ ọrụ kwesịrị ekwesị nke ụbụrụ, na-enyere aka na mgbaze, na-eme ka absorption nke ígwè dịkwuo mma. Dị mkpa maka akụkụ ahụ ike niile.
ngwaahịa soy niile, mmiri ara ehi almond, yist nri, spirulina.
Site na nri kwesịrị ekwesị, onye ọ bụla anaghị eri anụ na-enweta vitamin B niile ha chọrọ iji nọgide na-adị mma ma nwee mmetụta dị mma. Ọ bụrụ na ọ dị mkpa, enwere ike ịgbakwunye spirulina na mkpụrụ hemp na nri, nke anyị anaghị erikarị na ndụ kwa ụbọchị.
Ọ dị mma ịmara na enweghị vitamin ọ bụla kwesịrị ịchọpụta ya na nyocha ọbara. Ọ fọrọ nke nta ka ọ bụrụ ihe na-agaghị ekwe omume iji onwe ya chọpụta erughi ihe ọ bụla dị n'ime ahụ.