Foods high in vitamin b. B vitamins in foods: what to include in your diet

The group of B vitamins is known for its beneficial properties: participation in metabolic processes, a positive effect on the brain and nervous system. These substances are synthesized by the body itself, but they can be replenished from food in order to receive the required amount daily.

B vitamins

Group B includes several substances:

• Thiamine (B1) is a water-soluble vitamin that requires daily intake by the body and has the following functions:

• Participates in the synthesis of energy, metabolism, absorption of carbohydrates, proteins, amino acids.
• It has a beneficial effect on the nervous system, brain, improves intelligence, and brings vigor. Is involved in the production of a special neurotransmitter that helps maintain muscle tone internal organs and memory at the proper level.

• Riboflavin (B2), when dissolved, has the following effects:

• regulates the synthesis of nerve cells, the activity of brain transmitters;
• helps the ripening of reds blood cells, iron absorption;
• controls the production of hormones in the required quantities;
• helps reduce the effect of ultraviolet radiation on the retina of the eyes;
• has a good effect on the skin and mucous membranes.

• Nicotinic acid (B3) is a powder white. This is the most persistent element of the group. Helps with the absorption and synthesis of enzymes, proteins, carbohydrates, fats. The compound resists cell damage viral infections and medicines. Has a positive effect on the cardiovascular and central nervous system, reducing arterial pressure, stimulates the creation of red blood cells.
• Pantothenic acid (B5) serves for:

• generating energy from consumed food;
• maintaining functioning nervous system;
• increasing the speed of damage healing;
• correct reaction the body to stress;
• hemoglobin synthesis.

• Vitamin B6 is a combination of several components. The most popular is pyridoxine. The substance reacts negatively to light; the vitamin B content in products is reduced during heat treatment (during cooking). Role within the body:

• participates in the exchange fatty acids, cholesterol, proteins;
• with its help, substances are created that regulate cardiac activity and blood pressure;
• affects mood and level mental activity;
• helps maintain good condition of skin, nails and hair;
• improves the absorption of vitamin B12.

• Biotin (B7) is able to be created inside the body and supplied with food, its actions:

• activation of digestive enzymes;
• participation in energy metabolism;
• treatment diabetes mellitus;
• Creation healthy condition skin, nails, hair.

• Folic acid (B9) is needed by the body to provide:

• growth and appearance of new cells;
• cell division;
• transmission of hereditary characteristics;
• protein metabolism substances;
• the appearance of healthy red and white blood cells;
• normal sleep;
• healthy appetite;
• good mood;
• development of the fetal nervous system, therefore recommended for pregnant women.

• Cyanocobalamin (B12) performs the following functions:

• release of energy;
• participation in the formation of the protective sheath of nerve fibers;
• control of mood swings;
• lowering blood cholesterol levels;
• positive influence on liver activity.

Where is vitamin B found?

When a person exhibits symptoms of deficiency of one or more B vitamins, doctors may prescribe medications that contain this substance. However, they are required every day and healthy people. To get it daily, you need to include in your diet foods that contain vitamin B. They can be found in foods of plant and animal origin.

Riboflavin

What foods contain vitamin B2:

• leafy vegetables (lettuce, arugula, dill, parsley, etc.);
• green peas;
• tomatoes;
• wheat bread;
• cabbage;
• buckwheat and oatmeal;
• rosehip;
• meat and offal - in the kidney, liver, heart;
• cow's milk;
• fish;
• eggs.

A lack of riboflavin is expressed in the form of inflammation, swelling and cracks on the lips and inside oral cavity. Inflammatory processes in the eyes, loss of appetite, headaches, and decreased performance can be a signal to take it. You can replenish the vitamin content and relieve the symptoms that arise from its deficiency by taking medications and eating food sources riboflavin.

Vitamin B6

What foods contain vitamin B 6:

• poultry meat;
• beef;
• pork;
• spinach;
• tomatoes;
• bread baked with wholemeal flour;
• beef liver;
• cherries;
• strawberry;
• lemon;
• barley, buckwheat, millet groats;
• potato;
• carrot;
• walnuts;
• hazelnut;
• pomegranate;
• orange;
• cabbage

A deficiency of this vitamin is manifested by drowsiness, irritability, skin damage, dermatitis, decreased reaction immune system. In high doses, pyridoxine is toxic and can cause nervous system disorders. To avoid such problems, you need to monitor the dosage. Vitamins should be taken under the supervision of a doctor and only if there is a deficiency.

Folic acid

Folic acid is found in large quantities in foods plant origin(vegetables and fruits):

• potatoes;
• legumes;
• bananas;
• wheat germ;
• cabbage;
• asparagus;
• yeast (beer and baker's yeast);
• salad;
• tomatoes;
• beets;
• lentils;
• avocado.

A deficiency of the substance can lead to the following consequences:

• blood diseases;
• the appearance of fetal deformities and mental retardation in the child (if not enough vitamin is supplied during pregnancy).

What does vitamin B12 contain?

Vitamin B12 is found in foods:

• fish;
• heart;
• liver;
• kidneys;
• dairy and fermented milk products (milk, kefir, yogurt);
• in soybeans, seaweed.

Symptoms of deficiency:

• stomach ulcer and duodenum;
• frequent constipation;
• weakness;
• decreased appetite;
• gastroduodenitis;
• pernicious anemia, mental and neurological diseases– signs acute shortage vitamin A.

Vitamin B- a water-soluble element called antineuritis, according to its effect on the body. Thiamine does not accumulate in the body on its own and is not stored, therefore, for normal life, any person, regardless of age and gender, needs to regularly replenish its reserves.

1. The daily requirement for vitamin B in adults ranges from 1.3 to 2.6 mg, depending on gender, age and lifestyle.
2. The norm for children is 0.6-1.7 mg of vitamin per day.
3. Pregnant and lactating women should double the usual daily intake.

In order for the norm to be observed, a balanced diet is sufficient. What foods contain vitamin B, and how can you rationalize your diet? Foods containing vitamin B are varied. Mainly, it is concentrated in cereals, flour products and legumes. The content of vitamin B in foods also differs - in vegetables and fruits, thiamine has the lowest concentration, and in legumes and grains it is much higher.

B vitamins help speed up metabolic processes, transform nutrients into energy, control work digestive tract. Thiamine has a beneficial effect on the nervous and cardiovascular systems. Vitamin B deficiency in the body is a fairly common phenomenon. It entails disorders of the digestive tract and nervous system, high fatigue, memory impairment, insomnia and irritability, nausea, and constipation. Every person needs to know which foods contain vitamin B in order to eat them daily in the required quantities to replenish the element’s reserves in the body and prevent hypovitaminosis.

TO severe symptoms hypovitaminosis B include:

• Swelling of joints and soft tissues;
• Central nervous system disorders;
• Skin diseases: eczema, psoriasis, dermatitis;
• Dyskinesia;
• Sleep disturbances, absent-mindedness, memory loss;
• Secretory disorders.

Often, hypovitaminosis can be cured by eating foods that contain large quantities of vitamin B. B vitamins are concentrated in identical foods. The tables below show the average concentration of the element in each of them.

Tables of foods that contain B vitamins

In addition to knowing which foods contain vitamin B, you should remember that although the element is quite heat-resistant and does not lose most their beneficial properties during processing, for the most effective replenishment of it in the body, it is better to eat fresh food. Loss of beneficial properties occurs mainly during frying. Products, long time those exposed to open sunlight can also lose up to 50% of their active beneficial properties. Stewed and boiled products, and especially steamed ones, will retain a high concentration of the element.

Vegetables, berries and fruits containing B vitamins. Concentration of the substance in each of them:

Berries and fruits

Vegetables and greens

Meat and meat products

What foods contain vitamin B, if we're talking about about meat? Meat products and offal, enriched necessary element. The concentration is especially high in beef liver and pork, in particular smoked pork. However for good nutrition, it is better not to overuse canned food, stewed meat and smoked meats. There's enough to eat meat products, which contain B vitamins, by steaming, boiling or stewing them. Vitamin B is also found in poultry, but in small concentrations, excluding chicken liver.

Fish and seafood

What seafood and fish contain B vitamins? The highest content of the element occurs in river fish(bream, pike), as well as for caviar. Seafood also contains vitamins; in addition, it is low-fat and light, which allows it to be consumed in sufficient quantity.

Egg

Eggs (chicken and quail), as well as their individual components, which contain vitamin B:

Nuts and seeds

B vitamins are found in nuts and seeds. Especially rich in them pine nut, the element content in it is almost 34 mg per 100 g of product. Please note that the figures given in the table refer exclusively to fresh food. Roasted nuts and seeds can lose more than half the concentration of vitamins.

Which cereals and legumes contain vitamin B? These crops are the most enriched with useful substances. The leading amount of vitamin per 100 g is found in soy products, mainly in sprouted grains.

Cereals and grain crops

Bread and bakery products

Vitamin B is found in baked goods and flour products. Among them we can highlight pasta, regardless of the grinding of the flour from which they are made. High concentration vitamin B, found in brewer's and baker's yeast. However, this applies to a dry product, the consumption of which is not possible. In case of deficiency of B vitamins, patients are often prescribed biological active additives, consisting of brewer's yeast.

Milk and dairy products

Which dairy and fermented milk products contain vitamin B? The table will provide a list based on which you can create balanced diet nutrition. It must be taken into account that the milk must be fresh, and preferably homemade, and not pasteurized. Dairy products must not contain preservatives, carcinogens, dyes or fillers.

Mushrooms

The necessary element is also found in mushrooms. Which mushrooms are best to eat in order to replenish reserves of B vitamins? Their high content is observed in champignons and dried mushrooms.

Vitamin B intake

When compiling a diet, it is necessary to take into account cases in which the daily requirement may increase significantly:

• Excessive physical activity, sports, hard work;
• High carbohydrate diet;
• Unfavorable climatic and environmental conditions;
• Nervous stress and tension;
• Diabetes mellitus of the second type (taking into account the consumption of foods containing a high glycemic index);
• Long-term use of antibiotics, chemotherapy;
• Diseases gastrointestinal tract;
• Acute and chronic infections.

It is important to pay Special attention on the combination of products, the content of other vitamins and microelements in them, as well as their interaction with B vitamins. An element can be destroyed not only by heat treatment, but also during long-term storage.

B vitamins are quite resistant to alkali and acid. However, they cannot stand frequent use alcohol and coffee. In people who abuse these drinks, the risk of acute vitamin B deficiency becomes especially high.

In order for the body to function normally and not lack vitamins, it is important to know products containing B vitamins, vitamins A, E, D, vitamin C and other substances necessary for life. Every vitamin plays special role in metabolic processes, is responsible for normal condition and the work 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 skin, functioning of the glands internal secretion, conducting 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 performing the designated functions.

Depends on B vitamins normal operation body. The lack of at least one of them can lead to serious consequences to health and even pose a threat to life. Fortunately, it's complete balanced diet able to fully provide the body required quantity vitamins But if for some reason your body lacks them, then this deficiency can be replenished with the help wide range medicinal vitamin complexes that contain essential vitamins IN.

Vitamin B – represents the whole complex useful substances, which can dissolve in water. Vitamins of this group are divided into individual elements by numbers, and some types have their own names.

Consumption of B vitamins is very important for the human body. It is especially necessary for children, pregnant and lactating women. Its average daily intake varies from 0.6 to 2.6 mg, depending on age and gender characteristics.

So, let's take a closer look at the types of B vitamins, why they are needed and from what products they can be obtained.

Vitamin B1

Vitamin B1 also has another name - thiamine.

This vitamin is found in many foods, but it can be destroyed due to a number of factors. For example, when refining grain, a significant part of the vitamin is lost during heat treatment. It is also less easily absorbed by the body when drinking alcohol, coffee and products that contain lemon acid and carbon dioxide salts.

In addition, the cause of the destruction of vitamin B can be an excessive addiction to smoking tobacco.

Why does the body need vitamin B1?

This vitamin is directly involved in many vital processes of the body. Contained in foods and also produced by the body itself in small quantities. It promotes the breakdown of fats, transport of proteins, and also provides the body with the necessary supply of energy. Vitamin B1 helps stimulate brain function, and therefore improves memory and attention.

Vitamin B2

Another name is riboflavin. It is necessary for the construction of new cells of the nervous system, the formation of blood cells and the maintenance of hemoglobin levels in the blood. This drug prescribed to people suffering from diseases such as gastritis, dermatitis, eye diseases, anemia, liver diseases, chronic hepatitis and other.

Vitamin B3

Vitamin B3 – also known as niacin, PP and nicotinic acid. You can also get this vitamin from food, and it is also produced during the transformation of the amino acid tryptophan. Niacin is directly involved in the synthesis of certain enzymes, as well as in obtaining energy from food. The main functions of vitamin B3 are the normalization of cholesterol processing, carbohydrate metabolism, and the production of certain hormones and red blood cells.

Vitamin B5

Vitamin B5 is otherwise called panthenol. Like all vitamins of this group, B5 is found in food, but in addition it is produced intestinal microflora, albeit in small quantities.

The main functions of panthenol are the breakdown of fats and carbohydrate compounds; it also promotes the production of neurotransmitters and antibodies, and is directly involved in tissue renewal and the production of adrenal hormone.

Vitamin B6

Vitamin B6 or pyridoxine is a chain of similar chemical composition compounds that can dissolve in water and are included in many food products.

Pyridoxine is directly involved in many metabolic processes. the main task of this vitamin - helps to absorb protein and saturated acids. This vitamin also supports the proper functioning of the cardiac system and controls blood pressure levels. Vitamin B6 helps strengthen the immune system, ensures proper functioning of the central nervous system, and improves brain function.

Vitamin B7

Another name is biotin. The main advantage of this vitamin over other elements of the same group is that it is retained in products even during heat treatment.

Vitamin B7 activates enzymes produced by the digestive system. In addition, it contributes to the normalization of metabolic processes and is responsible for the transmission of hereditary information.

Vitamin B9

Vitamin B9 is the same folic acid that is so necessary for pregnant women. This vitamin takes part in the transport of proteins, promotes the synthesis and division of cells, and also transports genetic information.

All pregnant women, without exception, are prescribed vitamin B9 in the first trimester of pregnancy, as it plays important role For correct formation and fetal development.

Vitamin B12

Another name for vitamin B12 is Cyanocobalamin; it contains the substance cobalt. This vitamin has the ability to accumulate and be stored in the liver in the body.

Cyanocobalamin plays a significant role in the production of energy from food entering the human body. B12 also helps proper assimilation amino acids and fatty compounds, stimulates the coagulation system and has a strengthening effect on the immune system, improves liver function.

Products containing B vitamins

Vitamins of this group are found in many food products: in cereals, red and white meat, liver, fish, chicken eggs, potatoes, pasta, bread, nuts, some vegetables and fruits, seaweed, mushrooms, milk and dairy products.

Why is hypervitaminosis of B vitamins dangerous?

As you know, not only a deficiency of vitamins is dangerous for the body, but also their excess. The same can be said about B vitamins.

So, with excess of this vitamin there is a possibility of intoxication of the body, as well as the appearance of liver dystrophy.

Symptoms of hypervitaminosis:

The signs of an excess amount of vitamin B in the body can be the same as those of its deficiency. Namely, it can be observed bad condition skin, headaches, insomnia, in rare cases convulsions.

Also characteristic symptom Excess vitamin B is a dark yellow color of urine and a pronounced specific odor.

Consumption of B vitamins

To correctly compose your daily diet to replenish required stock With these vitamins, it is necessary to take into account that the daily requirement increases with the following factors:

High physical activity heavy loads, sports training;

Bad climate and environmentalists;

Exposure to stress;

Frequent use of antibiotics and other medicines having a strong effect

Diseases of the digestive system;

To preserve the quantitative content of vitamin B in foods, it is better to eat them raw or steam them. Long-term temperature treatments and frying vegetable oil significantly reduce the amount of vitamin B in foods. Also, do not store food for a long time, especially in direct sunlight. And, of course, the most healthy food these are fresh, natural products, grown independently and without the use of chemical treatments.

If you are trying to replenish your supply of vitamins, you should stop drinking alcohol for a while. strong coffee and smoking.

Get required quantity vitamins of group B can also be done with the help complex drugs, of which there is a wide variety in the pharmacy. Pick up the right drug you can do it yourself or see a doctor who will prescribe vitamins that are suitable for you and prescribe an individual dosage..

It is imperative to follow the dosage specified in the drug prescription or the one prescribed to you individually by your doctor.

Basically, if there is a lack of this vitamin in the body, doctors prescribe biologically active substances, which mainly contain brewer's yeast.

Why are B vitamins necessary for humans?

Vitamin B plays a huge role in the functioning of the whole body, and its deficiency can cause various serious problems related to health and general condition. This is why it is very important to comply proper nutrition and control your daily diet so that it includes all the necessary vitamins.

Despite its advantage over other vitamins in that it is able to be produced by the body independently, its deficiency still often occurs. The fact is that the doses of vitamin B that the body is capable of producing are insignificant, and its ability to accumulate is not good enough. And, as a rule, the consumption of vitamin B significantly exceeds its intake.

B vitamins are essential for humans in the following:

They contribute proper operation nervous system.

Promotes the production of certain hormones.

Improves brain function, memory and attention.

Render positive impact on the bloodstream.

Improves metabolic processes.

Promote skin renewal, improve the condition of skin, hair and nails.

It is very important to maintain proper intake of vitamins and minerals to maintain your health, internal and emotional condition. To do this, you need to know which foods contain B vitamins.

To adjust your diet and include as much as possible more vitamins group B, you can use the table below to guide you.

Based on this table, you can correctly create your own daily diet, which will help restore the balance of vitamin B in the body.

B vitamins

The description of vitamin B was first proposed at the beginning of the twentieth century by the Polish biochemist Casimir 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 coordinated functioning of the body and maintaining its normal functioning.

All substances in 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 in a broad group are very similar. This complex performs many functions, the main ones being the normalization of metabolic processes and the prevention of central nervous system disorders. Since all compounds of the complex are soluble in water, they are eliminated from the body quite quickly. In order to replenish the reserves of elements, you should eat foods rich in B vitamins.

The compounds can be contained in food products individually, but we will consider cases when one product is rich in several “representatives” of this complex.

1. Fish. Mackerel, sardines, shellfish, and 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 nicotine 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 significant amounts of B complex vitamins (3, 5, 9, 6).
6. Legumes (soybeans, peas, lentils, beans) are sources of thiamine, folic acid, niacin and riboflavin.
7. Soy milk contains a large number of cobalamin. The product also contains 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, flax and sesame seeds) contain considerable amounts of pantothenic acid, pyridoxine, thiamine, niacin, and folate.
10. Spinach is rich in almost all representatives of the complex: B1, B9, B2, B7, B6.
11. Bananas contain a sufficient amount of thiamine, riboflavin, niacin, and folic acid.
12. Another source of group B compounds (1, 2, 3, 6, 12) is cabbage.
13. Buckwheat contains significant concentrations of thiamine, riboflavin, niacin, pyridoxine and folic acid.
14. Potatoes are also a storehouse of group B compounds, especially cobalamin, thiamine, and riboflavin.
15. The composition of sweet peppers includes B1, B2, B6 and B12.

Daily requirement and list of complex substances

A person’s daily intake of 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 should 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).

Excess daily norm indicated during pregnancy and breastfeeding, as well as people with acute somatic and infectious pathologies, diseases of the gastrointestinal tract. More products with group B compounds should be eaten by: professional athletes, women who use hormonal agents contraception. If the work is physically difficult, then you also need to use more substances this complex.

Role of Group B and main functions

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

• normalization of the functioning of the central nervous system;
• increasing the protective properties of the body;
• normalization of metabolic processes;
• increasing physical and mental activity;
• improving the functioning of the endocrine system;
• slowing down the aging process;
• normalization of the functioning of the cardiovascular system and prevention of the development of pathologies of the heart and blood vessels;
• reducing 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;
• reducing the risk of thrombosis;
• prevention of development oncological diseases, as well as strokes and heart attacks;
• protecting cells from damage;
• regulating insulin levels in the blood.

These are not all the functions of the vitamin complex, but only the main ones. By consuming 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 are supplied in moderate and sufficient quantities. Deficiency of substances can cause deterioration not only appearance, but also health.

How deficiency manifests itself and how to deal with it

You can understand that the body is experiencing a lack of substances by external signs and deterioration general condition. A deficiency of the complex compounds is accompanied by: loss of elasticity of the dermis, muscle atrophy, development inflammatory processes, lethargy, malaise, apathy, chronic fatigue, numbness of the upper and lower limbs, rapid heartbeat, blurred vision, sleep disturbance, memory loss, headaches, and gaining extra pounds.

In addition, the disease is characterized by:

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

Ignoring the signs is fraught with aggravation of the situation and the development of more serious ones. pathological conditions and diseases: polyneuropathy (a disease accompanied by multiple nerve damage), furunculosis and acne. If a pregnant woman’s body 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 foods that are sources of the vitamin complex;
• minimize sugar consumption;
• Avoid eating foods containing preservatives;
• to refuse from bad habits;
• do not take any medications, especially those with anticonvulsant and antibacterial properties, without a doctor’s prescription;
• strengthen the immune system;
• be active and healthy image life.

Excess of B vitamins: causes and manifestations

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

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

The most dangerous is an overdose of cobalamin and pyridoxine, as it is fraught with disturbances in the functioning of the liver and gall bladder.

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

The human body will not function properly if it is not supported by vital and necessary substances. Products with B vitamins and synthetic drugs should be consumed wisely. If there is a deficiency of compounds, you need to adjust the diet - enrich it with source foods. If there is an excess, you should stop consuming synthetic vitamins.