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There are eight different B vitamins. Here's a quick rundown of each and how to get more of them in your diet.
有八种不同的维生素B。以下是每种食物的简要概述以及如何在饮食中获得更多维生素B。
B vitamins are important nutrients that help keep your body healthy. They help turn food into energy, support your immune system and keep your skin hair and nails soft and healthy.
维生素B是有助于保持身体健康的重要营养素。它们有助于将食物转化为能量，支撑免疫系统，保持皮肤、头发和指甲柔软健康。
B1 helps turn food into energy and supports your nervous system. You can get it from whole grains, pork and fortified cereals.
B1有助于将食物转化为能量并支持神经系统。可以从全谷物、猪肉和强化谷物中获取。
B2 helps with energy production and healthy skin. You can get it from dairy products, leafy green vegetables and fortified cereals as well.
B2有利于能量产生和皮肤健康。也可以从乳制品、绿叶蔬菜和强化谷物中获取。
B3 supports healthy skin, nerves and digestion. You can get it from meat, fish, and also fortified cereals.
B3有利于健康的皮肤、神经和消化。可以从肉、鱼和强化谷物中获取。
B6 is important for brain function and the production of neurotransmitters. You can get it from the same sources: meat, fish and fortified cereals.
B6对于大脑功能和神经递质的产生很重要。可以从肉、鱼和强化谷物中获取。
B9 is important for cell growth and development, especially for pregnant women. You can get it from leafy green vegetables, citrus fruits and fortified cereals.
B9对于细胞生长发育很重要，尤其是对于孕妇来说。可以从绿叶蔬菜、柑橘类水果和强化谷物中获取。
If you're worried you're not getting enough of a specific spefic B vitamin, talk to your doctor or registered dietitian about taking a supplement.
如果担心自己没有摄入足够的某类维生素B，请咨询医生或职业营养师，了解是否需要补充。
Too much vitamin B isn't a good thing. In fact, a 2017 study suggested that taking too much vitamin B6 and B12 could dramatically increase lung cancer in men.
维生素B摄入过多也会有害。事实上，2017年的一项研究表明，服用过多的维生素B6和B12可能会显著增加男性患肺癌的风险。
So always be sure to work with a professional.
因此，请务必咨询专业人士。
