Foods low in B vitamins. Foods rich in vitamins

Any food contains a component vital for the normal functioning of the body. These are vitamins. Consider the role of one of the most important groups of such microadditives.

B vitamins

All vitamins are needed in microscopic doses compared to the source of energy (carbohydrates and fats) and building material (proteins) of the body. They are rather activators and catalysts of life processes.

B vitamins are involved in a variety of mechanisms, as a result of which all organs function normally, including the brain.

The summary table ranks products according to the total content of the entire group B. Data are given on how much a serving of 200 g of food contains in relation to the required daily intake.

Daily doses of group B for a person look like this:

• B1 (thiamine) - adult men 1.2 - 2.1 mg, women 1.1 - 1.5 mg. Simplified - let's take a figure of 1.5 mg;
• B2 (riboflavin), it is also labeled as a food additive E101. Its dosage is taken per kilogram of weight, so let's conditionally take 80 kg for men and 50 for women. The need per day will be 40 and 25 mg, respectively, let's take 40 mg as an extreme value;
• B3 (vitamin PP, nicotinic acid) - 17.5 mg;
• B5 (pantothenic acid) - 5.5 mg;
• B6 (pyroxidine) - the recommended dose is 1.8 mg.

The list is sorted in descending order of vitamin B1 content, which plays the most important role.

Percentage

What are the benefits of B vitamins?

Without the use of food, which contains the average daily amount of vitamins, the organs simply will not be able to function normally. Group B refers to water-soluble substances. Therefore, these vitamins are involved in absolutely all cellular processes, and are also catalysts for the absorption of other substances.

Without vitamins B, a person experiences disturbances in nervous activity, clarity of thought suffers, efficiency decreases, depressive states occur. Let us consider in more detail what role B vitamins play for a person.

B1, also known as thiamine

The key element of carbohydrate nutrition. Needed for effective splitting of molecular chains, is involved in the functioning of cells. Without thiamine, the work of nerves is disturbed - the transmission of impulses. It is necessary for the heart and blood vessels, in the synthesis and transport of acetylcholine, which serves as a transmitter (transmitter) of impulses between nerve endings. In the gastrointestinal system, vitamin B1 acts as an acidity regulator.

Thiamine is quite heat stable and is not easily destroyed by cooking. Best preserved in fatty foods.

Functions of vitamin B1

• brain stimulation;
• promotes the transmission of impulses between neurons;
• improves the conversion and absorption of carbohydrates;
• eating food containing vitamin B1 improves heart function, vascular condition and muscle tone;
• important in the transport of energy to cells and improves the growth of organs, bones and the whole organism;
• improves the adaptability of a person and his protective reactions to negative factors;
• works as a bowel stimulant;
• useful for radiculitis and neuritis;
• thiamine helps with motion sickness.

A lack of thiamine can be caused by eating high-purity carbohydrate foods. Such food requires a large amount of vitamin B1 for digestion, but it is practically not contained in it.

Vitamin B2, aka riboflavin

Registered as food additive E101, yellow dye. This vitamin is found in potatoes and is found in milk. It is quite resistant to high temperature and almost does not break down.

The human microflora is able to independently synthesize this substance. But in small quantities, so you need to eat foods containing riboflavin. The most notable function of vitamin B2 is the formation of red blood cells and certain hormones. With its chronic deficiency, there is a slowdown in physical development, anemia and anemia.

The role of riboflavin

• is part of the processes of digestion of carbohydrates, protein and the breakdown of fats;
• as part of the endocrine and hormonal subsystems, it is important for growth and development, including the fetus in pregnant women;
• responsible for normal visual perception, the function of identifying color and light. Refusal of food containing riboflavin causes severe reactions to light, decreased color perception and low ability to see in poor light;
• reduces fatigue of the eyeball;
• responsible for the appearance of new red blood cells and the synthesis of corticosteroids;
• works as a regeneration stabilizer in skin, hair and nails.

With a chronic lack of vitamin B2, the ability to absorb iron decreases. Therefore, the body simply needs products containing riboflavin for the normal transport of oxygen to all cells of the body.

Vitamin B5 (pantothenic acid)

This substance is found in almost all foods. In human organs, vitamin B5 is included in the "recipe" of almost all enzymes. First of all, those that are responsible for the breakdown of carbohydrates and fats in order to obtain energy. At the same time, together with riboflavin, vitamin B5 is responsible for blood synthesis.

The adrenal cortex produces hormones that are responsible for the transmission of nerve impulses. For this process, the body needs foods containing pantothenic acid. In addition to signaling, adrenal hormones are important in lowering blood cholesterol and helping to keep fit. Vitamin B5 is used to treat skin disorders.

Pantothenic acid is rapidly destroyed by cooking. Therefore, foods that contain vitamin B5 are not recommended to be fried or boiled for a long time in order to avoid the destruction of a valuable substance. Similarly, conservation is not recommended - alkalis and acids also lead to the breakdown of pantothenic acid.

The role of vitamin B5

• participates in the formation and development of nervous tissue;
• plays an important role in obtaining energy by participating in the breakdown of carbohydrates and fats into glucose;
• supports immunity, resistance to various harmful factors;
• required for the work of the adrenal glands and to ensure normal hormonal levels;
• contributes to the rapid breakdown of ethyl alcohol in the body;
• necessary in the treatment of skin diseases;
• accelerates regeneration processes due to better transport of building materials and nutrients;
• products containing vitamin B3 contribute to the normalization of the body's water balance, relieve excess water;
• a person gets tired less, is able to maintain working capacity longer, muscle tone improves due to the good work of the adrenal glands.

Vitamin B5 is a "partner" of another important vitamin - C, which plays an important role in the functioning of the body.

Deficiency of pantothenic acid can only be observed with insufficient consumption of the right foods. Therefore, a balanced diet and foods containing vitamin B5 are extremely important.

We looked at the three most important B vitamins and revealed their role. Products that contain such vitamins are available, so it is worth planning your diet rationally and ensuring that the food you eat contains enough of the necessary vitamins.

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 intake 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 establishing 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? To maintain the balance of this vitamin in the body, you can include 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!

Vitamin B1

• digestive problems;
• memory disorders and diseases of the central nervous system;
• increased irritability, fatigue.

Vitamin B2

Foods containing vitamin B2 (per 100 g)

• swelling of the lips, oral mucosa, tongue;
• dizziness, weakness, lethargy;
• increased anxiety;
• peeling and poor skin regeneration;
• muscle problems (, cramps, spasms).

Vitamin B3

Products containing B3 (per 100 g)

1. nausea;
2. diarrhea;
3. dermatitis;
4. neuroses, irritability, general weakness;
5. sunburn, intolerance to bright light;
6. pellagra.

An increased need for a vitamin in the body occurs with excessive consumption of starch substances, as well as with diagnosed diabetes.

Vitamin B4

Foods rich in choline (per 100 g)

1. prostration;
2. irritability, aggression;
3. insomnia;
4. problems with coordination of movements, forgetfulness, impaired attention and concentration;
5. mental disorders, central nervous system;
6. development of liver and kidney diseases.

Vitamin B5

Foods rich in vitamin B5 (per 100 g)

• nausea;
• insomnia;
• acne;
• depression
• weakening of the immune system;
• distraction, problems with memory and attention.

Vitamin B6

Foods containing vitamin B6 (per 100 g)

1. anemia;
2. atherosclerosis;
3. suppression of the functions of the immune system;
4. dermatitis;
5. , fatigue, depression.

Vitamin B7

Foods that are rich in vitamin B7 (per 100 g)

The human body reacts to a lack of biotin as follows:

• muscle pain, cramps;
• irritability, nervousness;
• deterioration of the immune system.

Vitamin B9

Foods that contain folic acid (per 100 g)

1. ulcerative colitis and other forms of intestinal disorders;
2. forgetfulness, irritability;
3. insomnia;
4. depression;
5. Crohn's disease;
6. some forms of neuroses and mental disorders;
7. anemia.

Vitamin B12

Foods fortified with vitamin B12 (per 100 g)

1. depressive state;
2. development of sclerosis and other forms memory problems;
3. disturbances and confusion of consciousness, problems with speech;
4. nosebleeds, blood pressure drops;
5. anemia, pallor of the skin;
6. excessive fatigue, muscle pain with small loads.

Vitamin B17

There is no exact dosage at the moment, since the vitamin is quite toxic and can bring the human body not so much benefit as harm. Therefore, it should be used with caution.

• bitter almonds;
• clover (decoctions and teas);
• millet;
• pumpkin seeds;
• dried apricots;
• Rowan;
• apricot, cherry, peach, plum, apple, pear, nectarine, orange pits;
• linseed;
• raisin;
• lentils;
• elder;
• quince;
• apricot oil;
• macadamia nuts;
• cashew nuts;
• currant, gooseberry, raspberry;
• lima beans;
• papaya seeds.

Why are B vitamins needed and why are they useful?

The main difference from other substances important for health is that B vitamins, although they are produced by the body on their own in a modest amount, do not accumulate. Therefore, it is important that every day a person receives their minimum dose. And they are much better absorbed when taken in a complex way.

1. It is directly related to the central nervous system, affecting its work, safety and endurance.
2. It affects the production of hormones, as well as the stable functioning of the brain.
3. It has a positive effect on blood flow, blood renewal, and also affects all metabolic processes.
4. Participates in skin regeneration, slows down aging, the growth and development of the child depends on vitamin B.
5. Able to prevent the occurrence and development of neurosis, mental disorders.

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 metabolism, the activity of the circulatory and digestive organs, and 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 most rich in thiamine are bread and bakery products made 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, soybeans (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). Thiamine is found in high amounts 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 of hypovitaminosis B1 are diseases of the 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, there is pain in the region of the heart, palpitations, nausea, abdominal pain, constipation, and sometimes diarrhea.

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, and regulates the functioning 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. The earliest symptom of riboflavin deficiency is lip damage. 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 a lack of vitamin B2, headache, apathy, and a tingling sensation in the legs are also noted.

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 in 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 foods. 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, as a result of prolonged use of sulfa drugs and antibiotics that inhibit the growth of intestinal microorganisms, as well as chronic diseases of the digestive system, hypovitaminosis B6 may develop. 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). The daily requirement of an adult healthy person for 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). It is practically non-existent in plant products.

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 by the intestinal microflora and is absorbed. It is deposited in the liver, from where it is used by the bone marrow for hematopoiesis as needed.

Vitamin B12 deficiency, symptoms:

A lack of cyanocobalamin can develop with a long absence of animal products in the diet (in vegetarians). Its secondary insufficiency 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, malignant anemia appears, accompanied by dizziness, general weakness, noise in the head, palpitations, shortness of breath during exercise, and so on. Such a disease today is successfully treated by intramuscular injection of cyanocobalamin.

Lack of B vitamins in the body, symptoms:

Manifestations of a lack of B vitamins can be different. Often, the initial symptoms are quite vague 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).

At this stage, few pay attention to this kind of symptoms. But behind these symptoms, a variety of neurological disorders develop, the main of which are:

- tingling and numbness of fingers and toes

- sensation of "creeping goosebumps" on the skin

- nervousness, irritability

- obsessive fears

- depressive state

- sleep disorders

- violations of sexual functions.

In 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, whole grain cereals, fish, poultry, brewer's yeast, eggs, peas and beans, dairy products.

Most of the B vitamins are found in cereals. Therefore, wholemeal cereals, bran and rye bread should 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).

B vitamins are vital components that take part in all metabolic processes. The lack of these substances is not the best way reflected in the human condition. It will be possible to compensate for the lack of organic substances if you have an idea of ​​which foods contain vitamin B.

B1

Vitamin B1 or thiamine is an indispensable participant in almost all metabolic processes, affecting at the cellular level. This component is needed in order to promote the conversion of fats, proteins and carbohydrates into energy.

Thiamine provides the functional activity of the brain. If this vitamin B is contained in the human body in the right amount, then the organs of the digestive tract and myocardium will always be in a normal tone, cognitive functions and the memorization process will improve. In addition, the function of transmitting information at the gene level is assigned to thiamine.

A person should consume 1-3 mg of this vitamin per day, it depends on age, lifestyle and physical activity.

Products that contain vitamin B1 are of plant origin:

• Shell of cereals. It is useful to eat sprouted grains of wheat, bran, sesame. Oatmeal also boasts sufficient thiamine content.
• The diet must include buckwheat porridge, leafy greens, beans, peas, potatoes, wholemeal rye bread, dried fruits, nuts.

If this substance is not enough in the diet, then a person can get beriberi disease, which affects the nervous and cardiovascular systems. For treatment, a special diet enriched with thiamine is used. Knowing what vitamin B1 contains, it will be possible to bypass undesirable consequences. A table with the exact content of this substance is available on the Internet.

B2

Riboflavin is needed for sharp vision, smooth skin, it promotes the production of hemoglobin and controls metabolic processes in the body. Let's find out in which products this element is found:

• A lot of vitamin B2 is found in almonds, a little less in cereals. With the systematic use of buckwheat, oatmeal, rice porridge, you should not worry that there may be a lack of riboflavin.
• There is a certain amount of vitamin in vegetables. Of particular note are green vegetables, white cabbage, bell peppers, and tomatoes. During heat treatment, a partial destruction of riboflavin occurs, so the use of vegetables should be carried out mainly in raw form. From fruits, apricots are the record holders for the amount of vitamin.
• Do not ignore greens, legumes and mushrooms. These foods containing vitamin B2 can also enrich the body with this important element.

Do not worry about an accidental overdose of riboflavin. One of its features is easy excretion from the body with urine.

B3

Vitamin B3 has many names. It is known as vitamin PP, niacin and nicotinic acid. This element is necessary for the normal functioning of the nervous system and a stable psyche. With a lack of this substance, dementia and other mental illnesses can develop.

It is good that this substance is found in many foods, for example:

• Green vegetables, tomatoes, dates, sorrel are good sources of B
• Nuts (peanuts), legumes, cornmeal, buckwheat and sprouted grains are very tasty and healthy.
• In addition, niacin is able to be synthesized by the intestinal microflora.

An excess of nicotinic acid in the human body can lead to serious health problems. In particular, there may be disturbances in the functioning of the liver, dizziness, nausea, a feeling of heat, redness, dry skin. But knowing which foods contain vitamin B3, you can control the content of this element in food and prevent an overabundance.

B5

Pantothenic acid is part of many products, but up to 50% of this substance is lost during the heat treatment of products. This must be taken into account when preparing dishes. This vitamin is necessary for a good metabolic process, it is involved in the synthesis of essential fatty acids, accelerates wound healing and regulates intestinal motility. What foods contain this substance?

• Green leafy vegetables, peas, garlic, cauliflower.
• Nuts (hazelnuts), buckwheat and oatmeal, sprouted grains.
• Synthesized in the body by intestinal microflora.

This substance is not retained if foods are preserved or exposed to alkalis and acids. The loss of pantothenic acid provokes the use of alcoholic beverages, coffee, sleeping pills.

B6

Pyridoxine is necessary for the body to synthesize hemoglobin, regulate the nervous system, it acts as a regulator of metabolic processes.

Actually, to notice the lack of this vitamin in the body is quite simple: increased fatigue, depression, hair loss, numbness of the hands, feet and cramps, cracks in the corners of the mouth.

In order not to be exposed to these conditions, follow a complete diet. Pyridoxine is found in many foods. Especially a lot of this vitamin in vegetables and fruits:

• Eat tomatoes, cabbage (white and cauliflower), potatoes, carrots and spinach.
• This element contains strawberries, cherries, all citrus fruits, peaches, bananas.
• Nuts: walnuts and hazelnuts.
• , cereals and legumes can also boast a high content of B6.

Increased doses of pyridoxine in food helps to relieve premenstrual syndrome in women. However, you should not get carried away with this vitamin, since an overabundance can lead to damage to the nervous system.

B7

It is also biotin or vitamin H. This element is necessary for the normal functioning of all body systems, it “manages” the distribution of body fat and human growth.

The lack of biotin causes lethargy and apathy, dryness and pallor of the skin, weakening and hair loss, depression and drowsiness. With a varied diet, this vitamin comes from food, but can be synthesized in the intestines. The biotin content table is not at all large:

• The largest amount is concentrated in soybeans and peanuts.
• Cauliflower, tomatoes, spinach, mushrooms.

Diets, taking antibiotics and alcohol are the causes of hypovitaminosis.

B9

Folic acid is often prescribed to pregnant women for the normal development of the fetus. However, this vitamin is important for everyone, since B9 is involved in the production of hemoglobin, prevents the development of cancer, promotes skeletal growth and strengthens the immune system, and is involved in the production of sperm.

Vitamin-rich foods can be found in every home, but most of this element is found in:

• Legumes (soy, peanuts), nuts and cauliflower.
• A little less - in tomatoes, spinach, beets, cabbage, mushrooms.
• Also, folic acid is found in millet, wholemeal flour.

A certain amount of the vitamin is able to synthesize the intestinal microflora, so it is important to take care of the health of this organ. B9 is able to accumulate in the body, reserve stocks are usually enough to avoid a lack of folic acid for 6 months.

B12

The B group of vitamins has another unique element - cyanocobalamin. It is interesting because it is synthesized exclusively by bacteria that live in the intestines of any living creature. In addition, blue-green algae of the genus Spirulina can reproduce this element. The lack of this vitamin can cause various anemias and depression.

For successful absorption, vitamin B12 must combine with mucoprotein, which is produced by the stomach. After that, the element enters the intestines, where it is absorbed into the blood and further distributed throughout the body.

To achieve the maximum effect, B vitamins should be consumed in a complex. Knowing where vitamin B is found, it is not at all difficult to make a table of healthy foods. Remember that you need to compose a daily diet in such a way that all subspecies of the element successfully enter the body.