What are the most B vitamins. B vitamins in foods: what to include in the diet

For the normal functioning of the body, a whole complex of vitamins is necessary. Everyone knows this, because very often we hear about the benefits of a particular product, since it contains a large amount of vitamins. The body informs us about their lack in a variety of ways - increased fatigue, failures and diseases. A pronounced deficiency of vitamins is called beriberi. To prevent beriberi, you can take a variety of complexes or go the natural way, i.e. adjust your diet and choose foods with the maximum amount of vitamins in the composition.

More and more often, modern scientists mention vitamin B. This is a water-soluble vitamin that is involved in the prevention and treatment of a number of diseases, and also normalizes metabolic processes in the body. There is no doubt that vitamin B is useful, so it is worth figuring out how to avoid its deficiency. Injections and pills are suitable only when they are prescribed by a doctor for the treatment of a particular disease, while we only need to adjust our diet to maintain health. What foods contain vitamin B? It is impossible to answer this question briefly, just as it is impossible to simply make a list of foods containing this vitamin.

The fact is that under the code name "vitamin B" hides a whole group of vitamins. Surely many people know the B vitamins as a numbered list, i.e. vitamin B1, B2, B3 and so on up to B12, but few people know such names of these vitamins as thiamine, riboflavin, pantothenic acid, choline, nicotinic acid, etc. Why did all these substances get the collective name "vitamin B"? This generalization is due to the fact that in food, all these vitamins, as a rule, are found together. Another feature of B vitamins is the impossibility of their accumulation in the body, the only exception is vitamin B12 (cyanocobalamin). Those. all the talk about the fact that over the summer you need to have time to replenish the reserves of vitamins in the body, which will last for a whole year, in this case does not make sense. The supply of B vitamins should be replenished in the body daily. In addition, we should not forget that vitamin B is destroyed by alcohol, refined sugars, nicotine and caffeine, which is why most people are deficient in it, and therefore it is important to know which foods contain vitamin B.

Despite the fact that B vitamins are not in vain combined into one group, each vitamin that is part of the group has its own spectrum of action in the body and its own characteristics. Let's take a closer look at which foods contain vitamin B and what functions each vitamin in this group performs.

Vitamin B1 or thiamine

This vitamin is involved in carbohydrate metabolism and is generally necessary for the functioning of every cell in our body, especially nerve cells need it. Thanks to thiamine, the body's resistance to infections and other harmful environmental influences increases. Many vitamins are destroyed by heating, such is vitamin B1, its resistance to high temperatures is reduced, so you should not expose products that contain thiamine to prolonged heating, i.e. you will have to abandon cooking, frying, stewing and baking. With a normal diet, there is rarely a lack of vitamin B1, its lack it is more often found when the diet consists of highly refined carbohydrates, which include pastries from flour of the highest grades, polished rice and sugars. As mentioned above, the human body cannot stock up on vitamin B1 for the future, therefore, as soon as its supply with food stops, we begin to experience a lack of thiamine. However, an excess of B1 does not lead to any serious consequences in the body.

Foods rich in vitamin B1 include liver, pork, oysters, bread, dry yeast, peas, cheese, walnuts, peanuts, egg yolks, milk, bran, potatoes, cereals, legumes, green vegetables, and brown rice. But among food products there are also those that prevent the absorption of B1, for example, tea leaves and raw fish contain the enzyme thiaminase, which destroys thiamine.

Vitamin B2 or riboflavin

Riboflavin is involved in all metabolic processes in the body. If you want to have a healthy look, beautiful skin and sharp eyesight, include vitamin B2 in your diet. Our appearance owes a lot to this vitamin, so with its lack, all our efforts in the gym will only lead to fatigue, and we can only dream of a surge of energy and a beautiful relief. However, everything is not so bad, you just need to know which foods contain vitamin B2 and consume them regularly. Replenishing the reserves of this vitamin in the body is not so difficult, because riboflavin is stable in the external environment, is not afraid of heat, air and acids! It is worth fearing only ultraviolet rays, water, alkali and alcohol.

Vitamin B2 is found in animal products such as eggs, meat, liver, kidneys, fish, milk and dairy products, and cheeses. A large amount of vitamin B2 is found in leafy green vegetables, especially broccoli and spinach, as well as yeast, buckwheat, whole grain bread and nuts.

Vitamin B3 or nicotinic acid

If you are overcome by a bad mood, irritability or even depression, know that the lack of vitamin B3 is to blame for everything. Calmness and good mood can be restored by adjusting the "supply" of vitamin B3 to the body. Also, this vitamin will ensure the health of your skin and reduce its sensitivity to sunburn, which is especially true for those who are going to spend the summer on the beach. It is impossible not to take into account the fact that B3 deficiency occurs extremely rarely, usually it occurs with prolonged malnutrition with a low protein and fat content in the diet.

What foods contain vitamin B3? You can maintain the balance of this vitamin in the body by including in your diet the liver, kidneys, meat, poultry, heart, eggs, green vegetables, brewer's yeast, seeds, nuts, legumes, fish and whole grain bread.

Vitamin B4 or choline

This vitamin, as a rule, is not included in vitamin complexes, despite the fact that it is necessary for the normal functioning of the nervous system, promotes fat metabolism in the liver and improves our memory. The fact is that this substance can be synthesized by our body. It is B4 that lowers blood cholesterol levels, improves brain function and prevents depression. With a lack of this vitamin, liver function is disrupted, irritability, fatigue appear, and nervous breakdowns occur. Vitamin B4 is found in egg yolk, brain, liver, kidneys, heart, and its content is also high in cabbage, spinach and soy.

Vitamin B5 or pantothenic acid

Vitamin B5 plays an important role in metabolism, it breaks down proteins, fats and carbohydrates for energy. In addition, pantothenic acid regulates the functions of the nervous system and is involved in the process of fat metabolism, so a lack of vitamin B5 can lead to weight gain. You can not do without this vitamin in the treatment of various burns, since B5 promotes tissue regeneration, especially skin and mucous membranes, and also protects them from infections. Until recently, it was believed that since this vitamin is found in almost all foods, its deficiency cannot occur, but now it is known for certain that B5 is destroyed during freezing, heat treatment and canning. And since fresh foods do not make up the largest part of our diet, it is worth considering the intake of vitamin B5 in the body.

The answer to the question “what foods contain vitamin B5” has already been received - in almost all, but its main sources can be called liver, whole grain bread, cereals, eggs, nuts and green vegetables.

Vitamin B6 or pyridoxine

Vitamin B6 is responsible for the activity of our nervous system, participates in the processes of carbohydrate metabolism, the synthesis of hemoglobin and polyunsaturated fatty acids. We especially need this vitamin if our diet is saturated with protein products, and the need for pyridoxine also increases with nervous tension, work with radioactive substances and liver diseases. It should be noted that the need for vitamin B6 is satisfied not only through its intake with food, this vitamin is also produced by our body.

However, the content of this vitamin in our body is reduced by smoking, as well as under the influence of estrogen hormones. Therefore, it is important to know which foods contain vitamin B6 in order to meet the body's need for pyridoxine. B6 is found in bananas, whole grain breads, cereals, green vegetables, fish, liver, meat, poultry, nuts, lentils, eggs, and milk. It is also abundant in green peppers, cabbage, carrots and melons.

Vitamin B7 or Biotin

Vitamin B7 is also called the beauty vitamin because it is responsible for beautiful skin, healthy hair and strong nails. So, if you want to be beautiful, include foods that contain vitamin B7 in your diet. It is synthesized in our body and is also found in the following foods: liver, green vegetables, peanuts, brown rice and soy.

Vitamin B9 or folic acid

B9 can be called the most important vitamin that our body needs. It is this vitamin that promotes cell division and the formation of nucleic acids. It is especially important for those who are preparing for the birth of a child, since folic acid is involved in the proper development of cells and the restoration of the body. Despite the fact that this vitamin is very important, most people have difficulty consuming it, especially during the winter season. The fact is that foods that contain vitamin B9 must be perfectly fresh in order to fully provide the body with folic acid. So, B9 is found in the liver, egg yolk, beans, spinach, asparagus, wheat germ, oranges, fish, meat, poultry and milk.

Vitamin B12 or cyanocobalamin

Vitamin B12 is the most insidious representative of the B vitamins. It cannot be found in any plant product, nor is it synthesized by the animal body. This vitamin is produced only by microorganisms and accumulates in the liver and kidneys of animals. If you do not want to earn depression, memory lapses, impaired hematopoietic functions and fatigue, then forget about vegetarianism, because vitamin B12 is found only in animal products: in the liver, kidneys, heart, cheese, seafood, meat and poultry.

Knowing which foods contain vitamin B, you can easily adjust your diet and at the same time eat varied every day. Choose a few of your favorite foods that contain vitamin B and include them in your daily menu to become a little more beautiful, cheerful and healthy every day!

Why do children need a vitamin B complex, what foods contain these vitamins and what are the symptoms of a deficiency of vital organic compounds.

Children need all 8 B vitamins - B1 (thiamine),B2 (riboflavin),B3 (niacin),B5 (pantothenic acid),B6 (pyridoxine),B7 (biotin),B9 (folic acid),B12 (cyanocobalamin).

B-vitamin complex is responsible for the conversion of glucose into energy, protein and fat metabolism. It is necessary for the normal functioning of the nervous system, maintaining muscle tone, and the functioning of the gastrointestinal tract. Responsible for the health of the skin, hair, eyes, mouth and liver. Therefore, it is very important that in the daily diet of the child there are foods containing each of the vitamins of the complex. In our the menu is designed in such a way that the child receives all the vitamins and minerals he needs.

It's important to know

I want to draw attention to additional sources containing the B-vitamin complex - any vitamin preparations and dietary supplements are permissible only after the doctor has received a biochemical analysis of the child's blood and, accordingly, the doctor has prescribed one or another vitamin complex. Hypervitaminosis(excess of vitamin) is no less dangerous than hypovitaminosis(vitamin deficiency) and avitaminosis(lack of a vitamin or group of vitamins).

To maintain balance and inadmissibility of vitamin B deficiency, pay attention to the child's well-being - I indicated the symptoms of vitamin deficiency (avitaminosis or hypovitaminosis, of course, are more frequent than hypervitaminosis). What you and I, as mothers, can do on our own is, of course, to carefully monitor the nutrition of children and their well-being. The links below provide an infographic listing foods rich in each B-complex vitamin.

B1 (thiamine)

Responsible for the metabolism of fats, proteins and carbohydrates. Necessary for the normal functioning of the nervous system.

Symptoms of vitamin B1 deficiency: muscle spasms.

B2 (riboflavin)

It is necessary for protein and carbohydrate metabolism, the breakdown of fats. Responsible for good vision and skin health.

Vitamin B2 deficiency symptoms: mucosal irritation, sensitive and inflamed eyes.

B3 (niacin)

Needed to ensure the smooth functioning of the gastrointestinal tract, for skin health, normal metabolism and the health of the nervous system. The consequence of a lack of niacin is dementia syndrome (acquired cognitive decline with the loss of previously acquired knowledge).

Vitamin B3 deficiency symptoms: dermatitis, diarrhea, fatigue.

B5 (pantothenic acid)

Necessary for the synthesis of fats and fatty compounds, carbohydrates, assimilation of amino acids. Cases of a lack of this microelement are extremely rare if the child's diet contains a sufficient amount of proteins, fats, vitamins of groups B and C.

Vitamin B5 deficiency symptoms: increased fatigue, tingling in the toes, sleep disorders, headaches and muscle pain.

B6 (pyridoxine)

Necessary for the production of red blood cells, plays a significant role in the metabolic process.

Deficiency symptoms: skin rashes, nervous disorders.

B7 (biotin)

Regulates protein and fat balance, “works” in conjunction with vitamins B5 and B9, ensures the fulfillment of the metabolic functions of folic and pantothenic acids.

Deficiency symptoms: dermatitis.

B9 (folic acid)

Participates in DNA synthesis, hemoglobin formation, protein synthesis.

Vitamin B9 deficiency symptoms: irritation of the mucous membrane, dry mouth, slow growth, difficulties in the development of the child.

B12 (cyanocobalamin)

It is necessary for the formation of blood, maintaining the normal functioning of the nervous system, and the growth of the child. For the metabolism of fats and carbohydrates, the accumulation of proteins. Supports the ability to concentrate, improves memory and mental activity, supports energy. Deficiency leads to anemia, which can cause numbness in parts of the body, fever, and nerve irritation.

Vitamin B12 deficiency symptoms: fatigue, irritation, loss of strength, nervous exhaustion.

In our culinary collection of recipes for baby food, there are many dishes that are high in B vitamins. We have compiled each vitamin in this group with detailed cooking instructions.

Informational

In order for the body to function normally and not lack vitamins, it is important to know foods containing B vitamins, vitamins A, E, D, vitamin C and other substances necessary for life. Each vitamin plays a special role in metabolic processes, is responsible for the normal state and functioning of a particular organ or system, determines the well-being and comfortable state of the human body. A large amount of B vitamins largely affects the functioning of organs, the condition of the skin, the functioning of the endocrine glands, and the conduction of nerve impulses.

B vitamins are found in foods of animal and plant origin. In most cases, their content in food completely covers the body's need for these vitamins.

Functions of vitamins

Each vitamin performs a specific job in the body and is responsible for the performance of designated functions.

The normal functioning of the body depends on the B vitamins. The lack of even one of them can lead to serious consequences for health and even cause a threat to life. Fortunately, a full-fledged balanced diet is able to fully provide the body with the necessary amount of vitamins. But if for some reason your body lacks them, then this deficiency can be filled with a wide range of medicinal vitamin complexes that contain the necessary B vitamins.

Food gives us not only energy, but also vital vitamins, without which the body could not resist various diseases and develop normally. B vitamins are involved in all cellular processes, so care must be taken that they are included in the daily diet of each person. So that you know how you can replenish their reserves, I will tell you where the B vitamins are found.

*Vitamin B 1 (thiamine). The following foods are rich in them: liver, nuts, bread, especially from wholemeal flour, potatoes, peas, pork, oysters. A large amount of thiamine contains egg yolk, beans, corn, asparagus, bran, yeast, some cereals (especially buckwheat), as well as germinated grains of wheat and barley. It must be remembered that smoking, alcohol, the presence of a high carbohydrate content in the diet, strong tea, and prolonged heat treatment destroy this thiamine. But he is responsible for memory, the functioning of the nervous system, increases resistance to infections!

*Vitamin B2(riboflavin) is found in milk and dairy products, fish, eggs, cheese, offal, poultry meat, yeast, liver. A lot of it in dark green vegetables (broccoli, spinach), cereals, nuts, whole grain bread. Unlike thiamine, riboflavin is not destroyed by boiling, but is sensitive to sunlight. It is responsible for visual functions, maintains the normal condition of the skin and mucous membranes, and is involved in tissue renewal. Its deficiency can lead to a general decrease in body tone and muscle fatigue.

*Vitamin B3(nicotinic acid or niacin) is found in eggs, meat (poultry), fish, nuts, seeds, legumes, green vegetables. In addition, it is found in brewer's yeast, offal (especially liver), cereals, whole grain bread. The "enemies" of niacin are heat treatment and alcoholic beverages. The lack of nicotinic acid is manifested in sleep disturbances, irritability, bad mood.

*Vitamin B4(choline). A large amount of choline is found in living organisms, especially in the brain, egg yolk, liver, heart muscle, kidneys. He is responsible for memory, the nervous system, takes part in the transport and metabolism of fats in the liver.

*Vitamin B5 or pantothenic acid is found in almost all products of plant and animal origin, but it is especially abundant in cereals, nuts, green vegetables, yeast, offal, liver, dairy products, egg yolk, whole grain bread. Pantothenic acid is involved in the metabolic process, and is also responsible for tissue regeneration, prevents the penetration of infection into the skin and mucous membranes. If your arms and legs often numb, wounds heal poorly, most likely, your body lacks it.

*Vitamin B6(pyridoxine). The following foods are very rich in them: beef, milk, eggs, offal, nuts, poultry, liver, as well as bananas, cabbage, green peppers, whole grain bread, lentils, fish, whole grain bread, cereals. Long-term storage of products containing pyridoxine, as well as the intake of alcoholic beverages, destroys it. Vitamin B6 is responsible for a good mental attitude, sound sleep and excellent appetite, and its lack leads to the development of cardiovascular diseases.

*Vitamin B7(biotin) is found in large quantities in the liver, eggs, dark green vegetables, kidneys, brown rice, peanuts, soybeans. Biotin is responsible for releasing energy from compounds that contain calories.

*A lot of vitamin B9 or folic acid is found in the following foods: liver, eggs, poultry, fish, meat, milk, wheat germ, dark green vegetables, oranges, legumes. It is especially useful for pregnant women, as it contributes to the normal development of the fetus.

*Vitamin B10 or para-aminobenzoic acid is found in eggs, milk, potatoes, brewer's yeast, vegetables. It is responsible for the beauty of the skin, and also supports the intestinal microflora.

*Vitamin B11 or carnitine rich foods such as fish, meat, poultry, milk, cottage cheese, cheese. Carnitine increases the body's defenses, stimulates the brain, heart, kidneys and muscles.

*Vitamin B12 or cyanocobalamin is responsible for the nervous system and is found in poultry, eggs, seafood, cheese, offal, as well as soy, wheat germ, liver, fish, kidneys, meat, dairy products, yeast.

*Vitamin B17(Amygdalin, Letrile, Laetral) is found in apple seeds, apricot and peach kernels, as well as apricots, cherries, and bean grains. The use of foods rich in it improves the condition of cancer patients, as it reduces the growth of tumor cells and slows down the spread of metastases.

Well, now you know more about B vitamins, what products contain their components. Include them in your diet to diversify your diet!

Vitamins are an 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 requirement for them are small, but with insufficient intake of vitamins in the body, characteristic and dangerous pathological changes occur.

B vitamins are involved in nutrient absorption, energy production, and 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 of water-soluble vitamins that play an important role in cellular metabolism. For a very long time they did not have division and belonged to one vitamin. Later it was found that these are chemically different substances that coexist in the same foods.

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

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 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 withstand 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 is high in healthy fats and is 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 essential for maintaining 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, inflammation and mouth ulcers, 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 glass of grated carrots covers 5% of the daily value of 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's 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:

Almonds are high in 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 conditions 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 they also contain high levels of 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. This makes beets the best food for the liver. It is also considered the best plant source of niacin. 100 grams of beets contain 0.3334 mg of niacin.

• Celery:

Celery is recommended for gallstones, but few people know that it contains a large amount of vitamin B3. Just one cup of 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 a huge amount of pantothenic acid. Steam broccoli to retain more of its nutrients. If you cook broccoli in boiling water, most of the 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 poisonous substances that can be harmful to health.

• Whey powder:

It is often added when baking bread. Whey protein is used by athletes and bodybuilders to gain 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 contains 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 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.
• A severe deficiency of 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 high amounts and is 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 micrograms of folate, which is about 22% of your 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 the maintenance of 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. Chicken contains important vitamins and minerals, is low in fat, and has fewer calories than 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.