40 Makanan yang Mengandung Vitamin B Kompleks | DIET SEHAT ALAMI

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40 Makanan yang Mengandung Vitamin B Kompleks





Makanan yang Mengandung Vitamin B Kompleks – Vitamin B kompleks merupakan gabungan dari 8 jenis vitamin B yang memiliki sifat larut dalam air. Kedelapan vitamin tersebut antara lain Thiamin (B1), Riboflavin (B2), Niasin (B3), Asam Pantotenat (B5), Piridoksin (B6), Asam Folat (B9), Biotin (B7), dan Kobalamin (B12). Bila konsumsi vitamin B berlebihan, maka akan diminimalisir dalam bentuk urine, sehingga tak berbahaya bagi kesehatan tubuh.


Gambar by HealthCastle.com

Pada dasarnya tubuh kita tak mampu memproduksi vitamin B kompleks. Oleh karena itulah, kita wajib mencukupi melalui konsumsi makanan sumber vitamin B. Setiap orang memiliki kebutuhan vitamin yang berbeda-beda, kamu harus mencukupi kebutuhan vitamin ini setiap harinya agar tubuh tetap sehat.

Sumber vitamin B bisa berasal dari sayur, buah, kacang-kacangan, dan lainnya. Berikut beberapa makanan yang mengandung vitamin B kompleks tinggi.

Makanan Mengandung Sumber Vitamin B dari Sayuran

sumber makanan vitamin B
1. Asparagus

Asparagus termasuk jenis sayuran dari family Lily (Liliceae) yang meliputi bawang putih dan bawang merah. Sayuran ini sudah dikenal sejak tahun 2000 di dataran Mediterania sebagai tanaman obat-obatan.

Nama asparagus diambil dari bahasa Yunani yang berarti tunas. Tanaman ini tak hanya sebagai sumber vitamin B saja, tetapi juga mengandung asam folat dan vitamin K yang baik untuk menjaga sistem kekebalan tubuh.

2. Jamur

Jamur menjadi jenis makanan yang baru-baru ini disukai oleh banyak kalangan masyarakat. Jamur ada banyak sekali jenisnya mulai dari jamur shitake, jamur kancing, jamur tiram, jamur merang, dan lain sebagainya.

Beberapa orang mungkin menganggap jamur menjijikan, padahal sebenarnya sangat bermanfaat untuk kesehatan. Konsumsi jamur minimal satu cangkir secara rutin bisa mencukupi kebutuhan vitamin B kompleks tubuh kamu.

3. Peterseli

Peterseli sekilas mirip dengan tanaman seledri. Bahkan karena peterseli cukup mirip, ia sering digunakan sebagai pengganti seledri dalam masakan. Tanaman ini memiliki kandungan vitamin B kompleks yang cukup baik bagi kesehatan.

Tidak hanya termasuk sumber vitamin B saja, peterseli juga mengandung luteolin yang bisa meningkatkan metabolisme tubuh dan vitamin C yang membantu sistem kekebalan. Kamu bisa konsumsi peterseli rutin untuk mendapatkan semua manfaat luar biasa tersebut.

4. Kentang

Hampir semua orang pasti sudah mengenal kentang. Biasanya kentang banyak dijadikan sebagai cemilan ringan dan dijual oleh para pedagang. Namun siapa sangka, ternyata kentang juga termasuk sumber vitamin B tinggi.

Vitamin paling tinggi yang terdapat pada kentang adalah vitamin B6. Jenis vitamin ini mampu mencegah munculnya prostat pada pria dan wanita. Bahkan jika kamu konsumsi 1 buahnya secara rutin, akan sangat efektif untuk cegah tumor.

5. Bayam

Bayam atau dalam bahasa latin disebut dengan Amaranthus spp, merupakan jenis sayuran yang cukup populer di tanah air. Bayam biasanya dikonsumsi oleh masyarakat pada bagian daunnya dalam bentuk sup segar.

Bayam tak hanya sebagai sumber vitamin B kompleks saja, tetapi juga termasuk makanan yang mengandung zat besi tinggi. Konsumsi satu ikat bayam secara rutin, akan membuat hidup lebih sehat.

6. Biji bunga matahari

Apakah kamu suka ngemil kwaci? Itu loh makanan yang berasal dari biji bunga matahari. Yup, ternyata biji bunga matahari mengandung vitamin B tinggi. Sebenarnya biji bunga matahari berasal dari Amerika Tengah, namun sejak adanya perdagangan oleh para pelaut tanaman ini menyebar ke tanah air.

Manfaat biji bunga matahari banyak sekali. Selain sebagai sumber vitamin B kompleks, dia juga memiliki kandungan vitamin E yang bisa menjadi antioksidan, pitosterol yang bisa menurunkan kolesterol, dan magnesium yang bermanfaat untuk 
memelihara tulang serta otot tubuh.

7. Sawi Hijau

Makanan yang mengandung vitamin B selanjutnya adalah sawi hijau. Ia merupakan jenis sayuran yang sering ditumis oleh para ibu rumah tangga. Rasanya yang gurih dan segar mungkin menjadi alasan sayuran ini cukup diminati.

Sawi hijau mengandung vitamin B kompleks yang baik untuk memelihara organ tubuh. Selain itu sawi juga memiliki kandungan vitamin K yang membantu penyerapan kalsium, serat yang baik untuk pencernaan, dan antioksidan yang mampu mengeluarkan racun dalam tubuh.

8. Brokoli

Brokoli termasuk jenis sayur yang banyak dibudidayakan di Indonesia. Tanaman ini sudah menjadi bahan pangan sejak tahun 1970-an. Sebelumnya, brokoli berasal dari Laut Tengah yang dibawa masuk ke Indonesia oleh penjajah.

Sumber vitamin B6 pada brokoli mampu menjaga kesehatan kardiovaskuler tubuh kita. Mulai dari kesehatan jantung, sistem peredaran darah, paru, dan lain sebagainya. Bahkan kandungan seratnya yang tinggi bisa kamu gunakan sebagai makanan diet penurunan berat badan.

9. Wortel

Mungkin kamu lebih mengenal wortel sebagai sumber vitamin A. Memang sayur oranye ini mengandung vitamin A tinggi, tetapi sebenarnya ia juga memiliki kandungan vitamin B kompleks yang cukup bermanfaat bagi tubuh.

Penlitian di Harvard University membuktikan manfaat luar biasa dari wortel. Kandungan vitamin B dalam wortel yang dikonsumsi 5x seminggu ternyata mampu mencegah stroke sebesar 68 %.

10. Terong

Terong atau terung merupakan jenis sayuran yang berasal dari Sri Lanka dan India. Tanaman ini masuk ke Indonesia sudah bertahun-tahun silam. Warna terong adalah ungu gelap hingga terang. Meskipun banyak menganggap sepele, sebenarnya terong memiliki kandungan nutrisi cukup lengkap.

Terong tak hanya bertindak sebagai sumber vitamin B kompleks saja. Namun ia juga mengandung serat yang baik untuk pencernaan, zat besi untuk cegah anemia, dan kolesterol baik yang bisa menurunkan kolesterol jahat. Inilah mengapa banyak orang yang lebih memilih konsumsi sayur terong.

11. Klabet

Kelabat alias klabet atau fenugreek, merupakan tanaman yang daunnya sering digunakan sebagai obat herbal dan bijinya untuk rempah-rempah. Biasanya klabet ini dijadikan sebagai bumbu kari atau kare.

Manfaat klabet ada banyak sekali, termasuk salah satunya yang paling tinggi adalah mampu meningkatkan produksi ASI hingga 900 %. Manfaat luar biasanya ini disebabkan karena klabet mengandung stimulator potent.

12. Kubis

Sayuran sumber vitamin B terakhir adalah kubis. Mungkin kubis banyak kamu konsumsi dalam bentuk lapapan dan olahan sup. Ternyata kubis mengandung vitamin B tinggi yang bisa mencukupi kebutuhan harian.

Termasuk kedalam jenis sayuran bernutrisi, kubis mengandung beragam mineral alami. Mulai dari zat besi, kalium, kalsium, dan masih banyak lagi. Konsumsilah secara rutin agar mendapatkan semua nutrisi tersebut.

Makanan yang Mengandung Vitamin B Kompleks dari Biji-bijian


makanan yang mengandung vitamin B
Gambar by food.detik.com

13. Kacang almond: merupakan jenis kacang yang mengandung lemak baik tinggi. Konsumsi rutin bisa membantu mencukupi kebutuhan vitamin B harian.

14. Kacang pecan: kacang ini biasanya digunakan untuk isian kue, pie, dan cemilan lain. Dia cukup terkenal sekali di Amerika Serikat.

15. Kacang lentil: merupakan kacang berasal dari tumbuhan semak yang berbentuk mirip lensa. Warnanya bervariasi mulai dari coklat, hijau, hitam, sampai jingga-kemerahan.

Sumber Vitamin B Kompleks dari Daging

sumber vitamin B
16. Daging merah: daging yang mengandung vitamin B kompleks cukup lengkap. Mulai dari vitamin B2, B3, B6, dan B12. Kamu bisa konsumsi daging kambing, daging sapi, domba, kelinci, dan lain sebagainya.

17. Ikan salmon: biasanya jenis ikan ini banyak diolah setengah matang menjadi sushi di Jepang. Selain vitamin B, salmon juga mengandung omega 3 yang baik untuk otak.

Makanan Mengandung Sumber Vitamin B dari Buah


makanan yang mengandung vitamin B
Gambar by merdeka.com


18. Alpukat: buah ini sering digunakan untuk diet sehat. Baca selengkapnya mengenai manfaat buah alpukat.

19. Apel: buah sumber vitamin B yang sangat segar dikonsumsi. Buah ini juga memiliki kandungan serat yang baik untuk pencernaan.

20. Pisang: cukup terkenal dengan kandungan potasiumnya. Ternyata pisang juga masuk sebagai buah yang mengandung vitamin B tinggi.

21. Blueberry: merupakan buah kaya akan antioksidan yang berguna untuk menangkal radikal bebas. Konsumsi bluberry rutin bisa membantu memelihata sistem kardiovaskuler (salah satu manfaat vitamin B).

*sisanya akan ditambah di lain waktu

Itulah beberapa makanan yang mengandung vitamin B kompleks. Konsumsilah sumber vitamin tersebut secara rutin setiap harinya. Agar tak bosan, kamu bisa mengombinasikan satu dengan lainnya. Selamat mencoba!

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