Vitamin in foods containing. Why are B vitamins needed and why are they useful? What foods contain vitamin B2

For the first time, the description of vitamin B was proposed at the beginning of the twentieth century by the Polish biochemist Kazimir Funk. Scientists also introduced the concept of "vitamin". A little later, scientists proved that the element is not represented by a single compound and has a number of similar formulas. Since then, group B has been considered as a complex of nitrogen-containing substances necessary for the smooth functioning of the body and maintaining its normal functioning.

All substances of complex B are water-soluble. They differ serial numbers– 1-20 and nomenclature names. In nature, compounds of this group do not occur alone. The properties of substances of an extensive group are very similar. This complex performs many functions, the main ones being the normalization of metabolic processes and the prevention of CNS disorders. Since all compounds of the complex are soluble in water, they are quickly excreted from the body. In order to replenish the reserves of elements, you should eat foods rich in B vitamins.

Compounds can be contained in food products one by one, but we will consider cases where one product is rich in several "representatives" of this complex at once.

1. Fish. Mackerel, sardines, clams, salmon contain vitamins B1, B2, B3, B6 and B12.
2. Beef liver is rich in thiamine, riboflavin, nicotinic acid, pantothenic and folic acid, pyridoxine and cyanocobalamin.
3. Chicken meat is a source of nicotinic and pantothenic acid, pyridoxine.
4. Eggs are a storehouse of cobalamin, biotin, niacin. The product is rich in thiamine, riboflavin and folate.
5. Dairy products contain a significant amount of B-complex vitamins (3, 5, 9, 6).
6. Legumes (soybeans, peas, lentils, beans) - sources of thiamine, folic acid, niacin and riboflavin.
7. Soy milk contains a large amount of cobalamin. Contained in the product and vitamins B2, B3, B5, B9.
8. Oats and oatmeal, beloved by many, are a storehouse of pyridoxine, folic acid, thiamine, riboflavin and nicotinic acid.
9. Nuts and seeds (pistachios, sunflower, linseed and sesame seeds) contain a considerable amount of pantothenic acid, pyridoxine, thiamine, niacin, folate.
10. Spinach is rich in almost all representatives of the complex: B1, B9, B2, B7, B6.
11. Bananas contain enough thiamine, riboflavin, niacin, folic acid.
12. Another source of group B compounds (1, 2, 3, 6, 12) is cabbage.
13. Buckwheat contains a significant concentration of thiamine, riboflavin, niacin, pyridoxine and folic acid.
14. Potatoes are also a storehouse of group B compounds, especially cobalamin, thiamine, riboflavin.
15. The composition of sweet peppers includes B1, B2, B6 and B12.

Daily requirement and list of substances of the complex

The daily norm of a person in substances depends on individual characteristics such as age, gender, health status and physical form. We will consider the average daily requirement in connections. An adult person per day needs to consume:

• 2-1.4 mg;
• 5-3 mg B2,;
• 5-10 mg B3 or;
• 2-2.2 mg, B6;
• 2-0.5 mg or B9;
• 2-5 mg, B12.

In the following vitamins human body needs less, so their need has not been established: (B17), pangamic acid (B15), orotic acid (B13), parabenzoic acid (B10), inositol (B8).

Exceeding the daily norm is indicated during the period of gestation and breastfeeding, as well as people in the presence of acute somatic and infectious pathologies, diseases gastrointestinal tract. More Products with group B compounds should be eaten by: professional athletes, women who use hormonal means contraception. If the work is physically hard, then you also need to use more substances this complex.

The role of group B and the main functions

Representatives of this complex perform many functions. Without them, the human body will not be able to work properly and smoothly. The use of substances in this group contributes to:

• normalization of the functioning of the central nervous system;
• increase the protective properties of the body;
• normalization of metabolic processes;
• increased physical and mental activity;
• improving the functioning of the endocrine system;
• slowing down the aging process;
• normalization of functioning of cardio-vascular system and prevention of the development of pathologies of the heart and blood vessels;
• lowering the concentration of harmful cholesterol in the blood;
• improving the functioning of the genitourinary and reproductive systems;
• normalization of hormonal levels;
• stabilization of blood pressure;
• increased hair growth;
• reduce the risk of thrombosis;
• development prevention oncological diseases as well as strokes and heart attacks;
• protect cells from damage;
• regulation of insulin levels in the blood.

These are not all functions. vitamin complex but only the main ones. By eating enough foods rich in B vitamins, you can not only maintain health, but also improve your general condition and well-being, normalize sleep and get rid of depression.

The main thing is that the substances come in moderate and sufficient quantities. Deficiency of substances can cause deterioration not only appearance but also health.

What is deficiency and how to deal with it

You can understand that the body is experiencing a shortage of substances by outward signs and deterioration general condition. Deficiency of the compounds of the complex is accompanied by: loss of elasticity of the dermis, muscle atrophy, development of inflammatory processes, lethargy, malaise, apathy, chronic fatigue, numbness of the upper and lower extremities, palpitations, blurred vision, sleep disturbance, memory impairment, headaches, a set of extra pounds.

In addition, the disease is characterized by:

• the development of dermatitis;
• depressive disorders;
• increased irritability;
• malfunctions in the functioning of the genitourinary and reproductive systems;
• blanching of the skin;
• malfunctions of the gastrointestinal tract.

Ignoring the signs is fraught with aggravation of the situation and the development of more serious pathological conditions and diseases: polyneuropathy (a disease accompanied by multiple nerve damage), furunculosis and acne. If the body of a pregnant woman suffers from a deficiency of B vitamins, this is fraught with the development of pathologies in the fetus.

In order to maintain health, get rid of unpleasant symptoms and prevent the development of complications, it is recommended:

• enrich the diet with products-sources of the vitamin complex;
• minimize sugar intake;
• refuse to eat products containing preservatives;
• to refuse from bad habits;
• do not take any medications, especially drugs that have anticonvulsant and antibacterial properties, without a doctor's prescription;
• strengthen immune system;
• be active and healthy lifestyle life.

Excess B vitamins: causes and manifestations

An excess of compounds in the body is no less dangerous. Substances entering the body excess fraught with intoxication. The main reason for the excess of compounds in this group is the abuse of multivitamins and vitamin-mineral complexes.

The disease is accompanied by the following manifestations: frequent headaches, deterioration in general condition and well-being, malaise, insomnia, convulsions, allergic reactions, pre-fainting states.

The most dangerous overdose of cobalamin and pyridoxine, as it is fraught with disorders in the functioning of the liver and gallbladder.

The first thing to do when symptoms appear is to seek the help of a specialist.

The human body will not work properly if it is not supported by vital and essential substances. Eat foods with B vitamins and synthetic drugs should be reasonable. With a deficiency of compounds, you need to adjust the diet - enrich it with source products. With an overabundance, you should stop consuming synthetic vitamins.

Vitamins are important component for the health of the body and perform a catalytic function as part of the active centers of various enzymes, and can also participate in humoral regulation as exogenous prohormones and hormones.

Despite the exceptional importance of vitamins in metabolism, they are neither a source of energy for the body (they do not have calories), nor structural components of tissues. The concentration of vitamins in tissues and the daily need for them are small, but with insufficient intake of vitamins in the body, characteristic and dangerous pathological changes.

B vitamins are involved in the absorption nutrients, generating energy and maintaining mental and emotional health. Their recommended norm for the body is no more than 100 mg per day, but our body is not able to synthesize them on its own in sufficient quantities, so they must be regularly and in sufficient quantities supplied to the body with food or in the form of vitamin-mineral complexes and nutritional supplements.

Vitamin B is a group water soluble vitamins who play important role in cellular metabolism. For a very long time they did not have division and belonged to one vitamin. It was later discovered that it was chemically various substances that coexist in the same foods.

All of the B vitamins help convert carbohydrates into "fuel" (glucose), which is needed for energy production, and they are also needed for healthy hair, skin, eyes and liver. They also help the nervous system work properly and are necessary for normal operation brain.

Vitamin B is a group of a complex of 8 different vitamins, which includes:

1. B1 (thiamine);
2. B2 (riboflavin);
3. B3 (niacin);
4. B5( pantothenic acid);
5. B6 (pyridoxine);
6. B7 (biotin);
7. B9 (folic acid);
8. B12 (cobalamin).

Now let's look at each one individually and find out which foods contain vitamin B, and below you will find a table with the detailed content in food of each of them.

1. Vitamin B1 or thiamine

• It is often referred to as the anti-stress vitamin.
• It strengthens the immune system and enhances the body's ability to resist stressful situations.
• It is called so because it was the first among its group to open.
• Thiamine is found in foods of plant and animal origin and plays an important role in several metabolic reactions.
• Vitamin B1 deficiency can lead to Alzheimer's disease, beriberi, cataracts, and even heart failure in some cases.
• The recommended daily allowance for thiamine is 1.2 mg for men and 1 mg for women.

• Fish:

Fish contains a large amount healthy fats and is also an excellent source of vitamin B1. One serving of pompano fish contains 0.67 mg of thiamine. The second largest amount of thiamine is tuna, where its content is 0.5 mg per 100 grams.

• pistachios:

Pistachios are great for snacking and are a great source of thiamine and other important minerals. 100 grams of pistachios contain 0.87 mg of thiamine.

• sesame paste:

Sesame oil or tahini is not only an excellent source of iron and zinc, but also contains thiamine. 100 grams of pasta contains 1.6 mg of vitamin B1.

• Legumes:

Hyacinth beans, kidney beans and haricot beans contain vitamin B1. They also contain heart-healthy proteins, which are needed to maintain proper energy levels and good health. A small bowl of legumes contains a daily amount of vitamin B1.

2. Vitamin B2

• Known as riboflavin is a very significant vitamin.
• It is necessary for proper energy metabolism and a large number of cellular processes.
• It helps absorb nutrients in the cardiovascular system through aerobic energy production and supports cellular health.
• This vitamin improves eyesight and skin health.
• Riboflavin deficiency can lead to cracked and reddened skin, inflammatory processes and ulcers in oral cavity, sore throats and even anemia.
• The recommended daily allowance for vitamin B12 is 1.3 mg for men and 1 mg for women.

• Carrot:

Carrots are a fairly popular vegetable. Just one cup of grated carrots covers 5% daily allowance vitamin B2. Mini carrots can be snacked on or added to a salad for an extra boost of nutrients.

• Cheese:

Add a slice of cheese to your sandwich for an extra boost of vitamins and minerals. Despite the fact that cheese contains cholesterol, it still contains vitamin B2. A piece of cheese weighing 100 grams contains 0.57 mg of vitamin B2. Brie cheese, Limburger, Pecorino Romano, Caraway cheese are excellent sources of vitamin B2, calcium and vitamin D.

• Milk:

goat and cow's milk are an excellent source of vitamin B2 and other vitamins of this complex, as well as calcium and other minerals.

• Almond:

Almond contains high quantity riboflavin, calcium, potassium and copper. Almonds are healthy in that 100 grams of nuts contain 1.01 mmg of riboflavin, or 0.28 mg in 28 grams.

3. Vitamin B3

• Another name, niacin, is an essential nutrient and is responsible for various bodily functions.
• Niacin is used in the treatment of a number of diseases such as myocardial infarction, high cholesterol and other diseases of the cardiovascular system.
• Niacin deficiency leads to the development of dermatitis, dementia, amnesia, fatigue, depression, and anxiety.
• An overdose of niacin is manifested in skin rashes, dry skin, digestive problems, and liver damage.
• The recommended daily allowance is 14 mg for women and 16 mg for men.

• Eggs:

Eggs are not only a good source of protein and minerals, but also contain high level niacin. 1 large egg contains 7% of the recommended daily allowance of vitamin B3.

• Beet:

Beets are full of antioxidants, which are known for detoxifying the body of antioxidants. It makes beets best product for the liver. She is also considered the best vegetable source niacin. 100 grams of beets contain 0.3334 mg of niacin.

• Celery:

Celery recommends for stones in gallbladder, but few people know that it contains a large amount of vitamin B3. Just one cup raw celery provides the body with about 34 micrograms of vitamin B, which is 2% of the recommended daily allowance.

4. Vitamin B5

• Broccoli:

This green vegetable contains great amount pantothenic acid. Steam broccoli to retain more of its nutrients. If you cook broccoli in boiling water, then most of vitamins and minerals will remain in the water.

• Mushrooms:

They contain a lot of useful micro and macro elements, as well as vitamin B5. Boiled mushrooms contain 3.6 mg of vitamin B5 per serving weighing 100 grams. Avoid inedible mushrooms, as they contain all the toxic substances that can be harmful to health.

• Whey powder:

It is often added when baking bread. Whey Protein used by athletes and bodybuilders to recruit muscle mass. It is often used in baking confectionery and in the manufacture of cheese. 100 grams of whey contains 5.6 mg of vitamin B5, which is approximately 5% of the recommended daily allowance.

5. Vitamin B6

• Bran

Rice and wheat bran contain the highest amount of vitamin B6. You can also eat bread or cookies, which have bran in their composition. 100 grams of rice bran contains 4.07 mg of pyridoxine, while wheat bran contains 1.3 mg.

• Garlic

Raw garlic has a huge number of health benefits and is an excellent source of vitamin B6. Garlic can be used in salad dressings, sandwiches and as a condiment. In 100 grams of garlic, there are 1.235 mg of vitamin B6 or 0.04 mg per clove.

• Molasses and sorghum syrup

Both syrups are rich in various nutrients and are a good substitute for sugar syrup. Molasses contains a lot of magnesium. One cup of molasses contains 0.67 mg of vitamin B6, while one teaspoon contains 0.14 mg.

6. Vitamin B7

• The second name is biotin.
• It helps the body process fats and sugars, and is also involved in the production of fat by the body.
• Since biotin is involved in the process of creating the building blocks for various functions in the body at the cellular level, it is important to get enough of it.
• Biotin helps the body's cells understand the chemical "messages" they receive and act accordingly.
• Biotin is essential for pregnant women.
• Young people over 18 and pregnant women are recommended 30 micrograms of vitamin B7 per day.
• Breastfeeding women need 35 micrograms per day.
• Strong deficit vitamin B7 interferes with the process of cell division and can even lead to the development of cancer in some cases.

• Yeast:

Brewer's yeast contains vitamin B7 in large quantities and are considered the richest source of biotin. They are sold in powder and flake form and can be added to cereals, milkshakes and baked goods. In addition to biotin, yeast contains chromium, which is essential for patients with diabetes.

• Egg yolk:

Yolks are second on the list of foods rich in biotin, and proteins, in turn, interfere with its absorption. Try not to overcook the eggs while cooking, as they lose most of the nutrients. It is better not to eat raw yolks, as they can contain salmonella, which can cause irreparable harm to health. Eggs also contain protein, which is important for the body. However, you should not eat eggs in large quantities.

• Leaf beet:

This green plant is the leader in the amount of biotin. Leaf beets can be added to any salad. It also contains antioxidants that help a person feel good and not get sick. 100 grams of this plant contains about 0.406 mg.

7. Vitamin B9

• Green leafy vegetables:

The best source of folic acid is green leafy vegetables. They also have other B vitamins. Eat spinach, kale, lettuce, radish greens to get enough folic acid. Just one bowl of salad with leafy vegetables will provide the body with a daily requirement of vitamin B9.

• Asparagus:

This miracle vegetable is rich in nutrients and contains the highest amount of folic acid. 1 cup of cooked asparagus has 262 micrograms of vitamin B9, which covers 62% of the body's daily requirement for folic acid. It also contains vitamins A, K, C and manganese.

• Avocado

1 cup of mashed avocado contains almost 90 mcg folate acids, which is approximately 22% of the daily value. In other fruits, there is no such amount of vitamin at all. Avocados also contain fatty acids, fiber, and vitamin K. Avocados can be added to salads and made into delicious and healthy sandwiches.

8. Vitamin B12

• The second name cobalamin is the largest and most complex vitamin in its table, known to mankind.
• The main function of vitamin B12 is the formation of red blood cells and maintaining normal blood circulation in the body.
• The daily requirement of the human body for cobalamin is different, but the RDA is 2.4 mcg for both men and women.
• Smokers, pregnant women and the elderly need to get more of it.
• It is found mainly in food of animal origin, which increases the risk of deficiency in vegetarians.

• Liver:

100 grams of liver contains more than 30 micrograms of vitamin B12. It also has a huge amount of other nutrients, vitamins and minerals that increase libido, give energy and strength, promote muscle growth and normal brain function.

• Turkey:

Turkey is considered a superfood, containing 1.5 grams of vitamin B12 per 100 gram serving. It is low in fat, only 1 gram per 28 grams of meat. It contains nutrients that regulate cholesterol levels, protect against cancer and heart disease.

• Chicken:

Poultry is often considered a healthy alternative to red meat. The chicken has important vitamins and minerals, it is low in fat and fewer calories than in red meat. 100 grams of boiled chicken will provide the body with 8% of vitamin B12 from the RDA. It also contains protein, selenium and vitamin B3.

These foods must be included in your diet in order to stay healthy and strong.

Vitamins are necessary for everyone without exception, because without them an adequate flow is impossible. physiological processes. Some vitamins are synthesized in the human body, and some can only come from outside with food, so it is very important to make your own correctly.

One of the most important for the body are B vitamins: thiamine (B1), riboflavin (B2), a nicotinic acid(B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12).

Vitamin B1 contributes to the supply of glucose to the brain, positive influence on the functioning of the nervous system, increases the body's resistance to infectious and viral diseases. With a lack of thiamine, nervous breakdowns appear.

Vitamin B1 is found in large quantities in nuts, buckwheat, beans, asparagus, potatoes, wholemeal bread, bran and liver. Sprouted grains of barley and wheat are rich in thiamine.

Vitamin B2 is one of the main participants in the oxidative processes of the body, is involved in protein synthesis and the decomposition of fats. Riboflavin stimulates the production of red blood cells, improves visual acuity. Vitamin deficiency causes muscle fatigue and decreased mood.

Milk, poultry meat, eggs, fish and cheeses are rich in this vitamin. A lot of riboflavin and in spinach, broccoli, white cabbage.

Vitamin B3 takes part in the biosynthesis of hormones and substances that regulate energy metabolism in the body. Signs of a lack of nicotinic acid can also be irritability.

Meat, offal, eggs, nuts and green vegetables are the main sources of this vitamin.

Vitamin B5 is responsible for tissue regeneration, is an active participant in metabolism, improves the body's resistance to infections. Vitamins are often added to cosmetics due to its good absorption through the skin. Insufficiency of pantothenic acid is primarily reflected in the reduced regenerative capacity of the body.

To get this vitamin in the required quantities, you should include in the diet dairy products, cereals, green vegetables and nuts, as well as eggs.

Vitamin B6 is a powerful antidepressant. In addition, pyridoxine promotes the production of red blood cells and is involved in the metabolism of amino acids. Low content vitamin manifests itself bad mood, decreased appetite and insomnia.

Most contain this vitamin beef meat, eggs, milk and cabbage.

Vitamin B9(folic acid) is indispensable in the process of hemoglobin synthesis and the production of red blood cells, fat metabolism and the neutralization of free radicals.

Folic acid is found in the liver, mushrooms, egg yolk, cauliflower, carrots, parsley.

Vitamin B12 necessary for the processing of fats, proteins and carbohydrates, as well as maintaining normal function nervous and.

Large amounts of cyanocobalamin are found in offal, cheese, meat, seafood, eggs and soy.

Feb-5-2014

Foods containing B vitamins - why are they important to us? What threatens the deficiency of these vitamins? What foods can help us avoid it? We will talk about all this in our today's article.

B vitamins affect the functioning of several systems in our body. They are necessary for the normal functioning of the nervous system, organs of vision, genital organs, and help the body produce energy.

Each of the vitamins of this group has its own separate value and performs its own functions. These vitamins must be supplied to the body in a complex, since they do not replace each other.

Thiamine, vitamin B1, functions:

Thiamine (vitamin B1) regulates protein, fat, carbohydrate and mineral exchanges, the activity of the circulatory and digestive organs, the function of the nervous system. The daily requirement of healthy adults and thiamine is 1.3-2.6 mg.

Vitamin B1 in foods:

Vitamin B1 in foods, deficiency symptomsSo, foods containing vitamin B1. The richest in thiamine are bread and bakery products from wholemeal flour (0.21 mg / 100 g), buckwheat (0.53 mg / 100 g), oatmeal (0.49 mg / 100 g) and millet (0.62 mg / 100 g) cereals, soy ( 0.94 mg/100 R), peas (0.81 mg/100 g), beans (0.5 mg/100 g), lean pork (0.52 mg/100 g), beef liver(0.3 mg/100 g). AT in large numbers thiamine is found in yeast.

Vitamin B1 deficiency, symptoms:

A lack of vitamin B1 in the body can occur when bread is consumed mainly from fine flour. An excess of carbohydrates in the diet, alcohol consumption also contribute to the development of thiamine deficiency.

However, the most common cause hypovitaminosis B1 are diseases digestive system(enteritis, colitis), which is associated with impaired absorption of the vitamin. With hypovitaminosis B1, headache, irritability, memory loss, loss of appetite are primarily noted. Later, pain in the region of the heart, palpitations, nausea, abdominal pain, constipation, and sometimes diarrhea appear.

Riboflavin, vitamin B2, functions:

Riboflavin, also known as vitamin B2, is involved in the metabolism of proteins, fats and carbohydrates. This vitamin affects visual acuity, has a beneficial effect on the functioning of the digestive organs, hematopoiesis, regulates the work of the central nervous system. For an adult, riboflavin requires 1.5-3 mg per day.

Vitamin B2 in food:

Vitamin B2 in foods, deficiency, symptoms The main sources of this vitamin are beef liver (2.19 mg / 100 g), milk (0.13 mg / 100 g), eggs (0.44 mg / 100 g), meat (0. 14 0.23 mg/100 g), fish (0.11-0.2 mg/100 g), buckwheat (0.2 mg/100 g) and oatmeal (0.11 mg/100 g) cereals, peas ( 0.15 mg / 100 g), beans (0.18 mg / 100 g), wholemeal bread (0.11-0.12 mg / 100 g). Lots of riboflavin in yeast.

Vitamin B2 deficiency, symptoms:

Hypovitaminosis B2 most often occurs in diseases of the intestines (enteritis, colitis), as well as when the diet lacks foods rich in riboflavin. by the most early symptom lack of riboflavin is a lip lesion. At first they turn pale, reddening appears in the places of their closure, cracks form. At the same time, bubbles, cracks and crusts appear in the corners of the mouth (on the lips).

There is a feeling of pain and burning of the tongue. It first becomes granular, after - smooth, purple. There is peeling of the skin of the face, especially in the area of ​​the nasolabial folds, eyelids, auricles. There may be pain in the eyes, burning, lacrimation, photophobia, blurred vision in the dark. Among the symptoms of vitamin B2 deficiency are also noted headache, apathy, tingling sensation in the legs.

Pyridoxine, vitamin B6, functions:

Pyridoxine (vitamin B6) is involved in the metabolism of proteins, amino acids and fats, in the synthesis of nicotinic acid (vitamin PP) from the amino acid tryptophan, in the conversion of linoleic fatty acid into arachidonic. Vitamin B6 has a positive effect on hematopoiesis, fat metabolism with atherosclerosis. The need for it for an adult is 1.5-3 mg per day.

Vitamin B6 in foods:

Vitamin B6 in foods, deficiency, symptoms Pyridoxine is widely distributed in food products. A lot of it is found in the liver (0.7 mg / 100 g), meat (0.33-0.39 mg / 100 g), fish (0.1-0.5 mg / 100 g), beans (0.9 mg/100 g), soy (0.85 mg/100 g), wholemeal flour (0.55 mg/100 g), buckwheat (0.4 mg/100 g), millet (0.52 mg/100 g ), as well as in potatoes (0.3 mg/100 g). During the heat treatment of products, about 20-35% of pyridoxine is lost; when storing products in a frozen form, the loss of the vitamin is insignificant.

Vitamin B6 deficiency, symptoms:

Lack of pyridoxine in the body is an infrequent occurrence, since it can be synthesized by the bacterial flora of the intestine. However, after prolonged use sulfa drugs and antibiotics that inhibit the growth of intestinal microorganisms, as well as with chronic ailments digestive system may develop hypovitaminosis B6. Its symptoms are increased irritability, drowsiness, loss of appetite, nausea, inflammation of the skin of the face (near the nasolabial fold, above the eyebrows, around the eyes), sometimes inflammation of the lips, tongue, cracks in the corners of the mouth.

Cyanocobalamin (vitamin B12), functions:

Cyanocobalamin (vitamin B12) regulates the processes of hematopoiesis, has a beneficial effect on the central nervous system, has a pronounced lipotropic effect (prevents fatty degeneration). Daily requirement of an adult healthy person in cyanocobalamin is 3 mcg.

Vitamin B12 in foods:

Vitamin B12 in foods, deficiency, symptoms The main source of cyanocobalamin are animal products. Most of all it is found in beef liver (50-130 mcg/100 g), kidneys (20-30 mcg/100 g), heart (25 mcg/100 g). It is less in meat (2-8 mcg/100 g), cheeses (1.4-3.6 mcg/100 g), cottage cheese (1.0 mcg/100 g), sour cream (0.36 mcg/100 g) , cream (0.45 µg/100 g), kefir (0.4 µg/100 g). AT herbal products it is practically non-existent.

Entering the human body with food, cyanocobalamin in the stomach enters into combination with the protein substance gastromucoprotein. Being in such a complex, vitamin B12 is not destroyed intestinal microflora and absorbed. It is deposited in the liver, from where it is used bone marrow for hematopoiesis as needed.

Vitamin B12 deficiency, symptoms:

Cyanocobalamin deficiency can develop with prolonged absence in the diet of animal products (vegetarians). Secondary insufficiency it is possible when a sufficient amount of gastromucoprotein is not synthesized in the stomach. As a result, the vitamin received with food is not absorbed, but is destroyed by the intestinal microflora. With a lack of B12 appears malignant anemia accompanied by dizziness, general weakness, noise in the head, palpitations, shortness of breath with physical activity and so on. Such a disease is currently successfully treated by intramuscular injection cyanocobalamin.

Lack of B vitamins in the body, symptoms:

Manifestations of a lack of vitamins of group B can be different. Often, initial symptoms quite blurry and can go unnoticed for quite a long time. This is, for example:

- excessive fatigue

- weakness

— chronic fatigue, exhaustion

- memory impairment, decreased performance

- "failures" of cardiac functions (tingling, fading, discomfort).

On the this stage Few pay attention to this kind of symptoms. But these symptoms develop a variety of neurological disorders, the main ones being:

- tingling and numbness of fingers and toes

- sensation of "creeping goosebumps" on the skin

- nervousness, irritability

— obsessive fears

— depression

- sleep disorders

- violations of sexual functions.

AT severe cases polyneuropathy (multiple nerve damage) may occur. Often there are skin lesions in the form of furunculosis or acne.

B vitamins in foods, table:

Of the products containing B vitamins, it should be noted the liver and other offal, vegetables with dark green leaves, cereals from whole grain, fish, poultry, brewer's yeast, eggs, peas and beans, dairy products.

Most of the B vitamins are found in cereals. Therefore, cereals from coarse grinding, bran and Rye bread must be present in our diet. As for meat, of all its varieties, pork is the leader in terms of their content of B vitamins. But keep in mind - most of the vitamins are found not in the fillet, but in the liver (liver, kidneys, heart).

Today, almost everyone has heard about miraculous properties B vitamins. They are responsible for normal functioning nervous system and have a beneficial effect on smooth muscle. Doctors have long noted that the regular intake of vitamins of this group in the body improves vision and contributes to the normal course of all physiological processes. Consumption of foods rich in these vitamins prevents headaches and relieves them, especially for migraines. The B-complex is essential for maintaining and maintaining female beauty. Today we want to tell you about products containing in large quantities.

Vitamin B1

it large group substances indispensable for our body. We will try to tell you about each of them, about the features and effects on the body, as well as about regular products which are their sources. Today, official studies confirm the truly miraculous effect of this vitamin complex on humans, and in parallel, the cost of source drugs is growing. However, knowing about products containing in large quantities, you do not need to enter an additional expense item into your family budget.

So, thiamine has a beneficial effect on the functioning of the nervous system, heart and muscles, slows down the aging process and removes toxins. Its average daily norm is 2 mg. Now let's look at foods containing vitamin B1 in large quantities. This is primarily brewer's yeast and sprouted wheat grains, bran and liver. irreplaceable sources are sunflower and sesame seeds. They are rich in egg yolk, buckwheat, all nuts.

Riboflavin (B2)

Consuming foods containing vitamin B in large quantities, you will give your body health and longevity. It is the lack of this enzyme that most often causes various diseases in enough young age. These are osteochondrosis and neuralgia, strokes and heart attacks, depression and much more. In particular, if we talk about it, it is involved in redox reactions, in the synthesis and breakdown of proteins, and the absorption of nutrients. Riboflavin is found in large quantities in meat and dairy products. Other sources include eggs and fish, cereals, legumes, greens and leafy vegetables. A person needs about 2 mg of riboflavin per day. This amount can be obtained from 50-100 g of cheese or cottage cheese. As you can see, foods containing vitamin B2 in large quantities are quite well known and available, and each person can choose those that are more to his taste.

A nicotinic acid

This vitamin has many names. It is called niacin, vitamin PP and vitamin B3. Extremely important for the body, it takes an active part in the synthesis of proteins, fats and hormones. Most importantly, without this vitamin, the brain cannot function normally. This negatively affects memory and thinking, sleep. Therefore, it is necessary to include foods containing vitamin B3 in large quantities in the diet every day. AT a small amount nicotinic acid is synthesized by the body, but this is often not enough to cover the daily requirement. A day requires 15-20 mg of this vitamin. The best sources are pork and beef liver, mushrooms and all legumes, brewer's yeast, peanuts and eggs.

A little-known trace element

Or vitamin B4. It is rarely singled out separately, however, considering the group as a whole, it is necessary to remember about it. Products containing vitamin B in large quantities should be on your table every day, which is why we decided to raise this topic today. I must say that choline is completely undeservedly considered a minor trace element. It is simply irreplaceable for the body, as it provides transportation and metabolism of fats in the liver. In addition, choline normalizes the functioning of the nervous system. The best sources are regular foods. These are meat and brewer's yeast, cottage cheese and cheese, eggs and legumes, various vegetables and oily fish.

Pantothenic acid

It is rather difficult to say what exactly vitamin B5 is responsible for in the human body. Almost all metabolic processes flow with its participation, all tissues and systems depend on its normal intake. In addition, it is pantothenic acid that is a kind of elixir of youth, which improves skin condition and normalizes the central nervous system. It is the only vitamin that can be absorbed through skin so it can be used to make various masks. It is required to consume 10-12 mg per day. Contained in buckwheat and oatmeal, yeast and nuts, legumes. The source is also liver and fish, greens and egg yolk, many vegetables and fruits.

The most important vitamin - B6

Despite the fact that the body needs all the B vitamins without exception, this one is in the forefront. For any diseases of the nervous system, it is he who is primarily prescribed. It is involved in hundreds of enzymatic metabolic reactions. Pyridoxine is extremely important for the development of the child's brain in utero and postpartum period, that's why expectant mother you need to optimize your diet. Foods containing vitamin B6 in large quantities are poultry, meat and fish, potatoes and others. starchy vegetables. In addition, one of the most important sources of B6 is fruits (with the exception of citrus fruits). The daily norm is about 3 mg. Please note that any heat treatment reduces the content of B vitamins by about a quarter. Meat is recommended to be cooked in a double boiler to preserve the maximum of useful vitamins.

Folic acid

Familiar to all women who have recently become mothers. From the very first visit to the doctor, a pregnant woman receives a recommendation to take B9. The fact is that it is essential for normal formation neural tube, and this is the basis for the development of the future organism. Those who consumed sufficient amounts of folic acid before pregnancy and during the first trimester, the chance of fetal abnormalities is much lower than in women who, due to dietary restrictions, experienced its deficiency. In fact, making up for the lack of B9 is not difficult. It is found in large quantities in the liver and mushrooms, egg yolk and buckwheat, cauliflower and yeast, onions, carrots and cabbage. Foods containing a large amount of B vitamins can and should be on your table every day, as they are not deficient.

cobalamin

The last one on our list, but the very first in importance. It can be put next to vitamin B6. Our body cannot synthesize it on its own, which means that its amount depends entirely on a balanced diet. B12 is primarily responsible for the formation of red blood cells. He takes part in the production nerve cells involved in protein digestion carbohydrate-fat metabolism. It interacts with vitamins of other groups, which means that without it other essential trace elements will not be absorbed. In total, the body requires 3 micrograms of B12 per day. Foods containing vitamin B12 in large quantities are primarily food of animal origin. The leader can be veal liver. A lot of B12 in seafood and fish, even in sea ​​kale which can be an option for vegetarians. Dairy products, cheese, cottage cheese, cheese - this is another delicious addition to the main dishes with high content cobalamin.