What foods contain B vitamins? Which foods contain the most B vitamins?
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. Each vitamin plays a special role in metabolic processes, is responsible for the normal state and functioning of a particular organ or system, determines well-being and a comfortable state 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 animal products and plant origin. In most cases, their content in food completely covers the body’s need for these vitamins.
| Vitamin | Plant sources of vitamins | Animal sources of vitamins |
|---|---|---|
| IN 1 | buckwheat, potatoes, rice, pumpkin, beans | yeast, legumes, kidneys, liver, wholemeal bread, egg yolk, beef, lamb |
| AT 2 | yeast, leafy green vegetables, cereals (buckwheat and oatmeal), peas, germs and hulls of cereals, bread | liver, kidneys, meat, milk, cheese, yogurt, cottage cheese, fish, egg white |
| AT 3 | whole grains, wheat germ, brewer's yeast, wheat bran, beans, nuts, broccoli, carrots, parsley, corn and cornmeal, potatoes, tomatoes, oats, rose hips, dates, sorrel | liver, lean meats, cheese, milk and dairy products, poultry, eggs, fish |
| AT 4 | unrefined vegetable oils, soybeans, cabbage, spinach, peanuts, oatmeal | egg yolk, liver, kidneys, cottage cheese, cheese |
| AT 5 | peas, buckwheat and oatmeal, green leafy vegetables, cauliflower, yeast, hazelnuts | liver, kidneys, heart, poultry, egg yolk, milk, fish roe |
| AT 6 | unrefined cereal grains, green leafy vegetables, yeast, rice, buckwheat and wheat cereals, legumes, carrots, cabbage, corn, potatoes, avocados, bananas, walnuts, molasses, potatoes, soybeans, field mustard | meat, liver, kidneys, heart, fish, oysters, cod liver, milk, egg yolk |
| AT 7 | tomatoes, soybeans, brown rice and rice bran, wheat flour, peanuts, mushrooms, green peas, carrots, cauliflower, apples, oranges, bananas, melon, potatoes, fresh onions, whole rye grains | liver and kidneys, heart, egg yolk, beef, veal, chicken and ham, milk, cheese, herring, flounder, canned sardines |
| AT 8 | sesame seed oil, whole grains, soybeans, beans, grapefruit | beef heart, fish roe |
| AT 9 | legumes, green leafy vegetables, carrots, pumpkin, cereals (barley, buckwheat and oatmeal), bran, yeast, nuts, bananas, oranges, melon, apricots | liver, beef, lamb, pork, chicken, egg yolk, milk, cheese, salmon, tuna |
| AT 10 | yeast, molasses, rice bran, wholemeal wheat flour, mushrooms, potatoes, carrots, parsley, spinach, nuts, sunflower seeds | pork and beef liver, egg yolk, fish, milk and fermented milk products |
| AT 11 | do not contain | beef, pork, poultry, fish, milk and dairy products |
| AT 12 | yeast, soybeans and soy products, seaweed, hops | kidneys, liver, beef, eggs, poultry, fish, milk, cheese, oysters, herring, mackerel |
Functions of vitamins
Each vitamin performs a specific job in the body and is responsible for performing the designated functions.
The normal functioning of the body depends on B vitamins. The lack of at least one of them can lead to serious consequences to health and even pose a threat to life. Fortunately, a healthy balanced diet can fully provide the body with the necessary amount of vitamins. But if for some reason your body lacks them, then this deficiency can be replenished with the help of a wide range of medicinal products. vitamin complexes, which contain essential vitamins IN.
B vitamins occupy a worthy place in the list of human essentials. The group is quite large. It is a “community” of eight different water-soluble substances that work together to process food and produce energy. The classification of vitamins will be discussed below.
B vitamins are also necessary for correct height and development of children, are indispensable for blood cells, hormones and the nervous system of adults.
The body has allocated a lot of B vitamins important role- support and increase the speed of chemical reactions. In some of them, without vitamins, no process occurs at all. To start and accelerate the necessary currents, the B vitamin group is used as a catalyst.
Vitamins can be, for example, cofactors (a cofactor is a non-protein compound that a protein needs for its construction function in the body). They are called "helper molecules" that take part in biochemical reactions for key metabolic processes. In addition, they all play an important role in the functioning of the body, and the lack of any of them can greatly affect our health.
The distribution of roles between the “members” of the group is as follows:
- Thiamine (B1): This is an anti-stress vitamin that protects immune system, helping to form new cells in the body. Although deficiency is rare, insufficient thiamine can cause Wernicke encephalopathy, a neurological disorder.
- Riboflavin (B2): Works as an antioxidant, fighting the negative effects of free radicals on the body. In addition, it prevents cardiovascular diseases and premature aging. Riboflavin is needed for the reproduction of red blood cells. Its deficiency can lead to skin diseases, hair loss, liver problems and anemia.
- Niacin, or a nicotinic acid(B3): improves blood circulation, increases the level of “good” cholesterol - lipoprotein high density in organism. B3 also promotes the production of certain hormones. Its deficiency can lead to pellagra (vitaminosis), which causes dermatitis, insomnia, weakness and diarrhea.
- Pantothenic acid (B5): participates in the formation of energy by breaking down fats and carbohydrates. In addition, it promotes testosterone production. Although vitamin B5 deficiency is rare, if it develops it can lead to acne.
- Pyridoxine (B6): Acts as a metabolic stimulant, regulating levels of homocysteine, an amino acid associated with heart disease. It is involved in hematopoiesis, hemoglobin synthesis and helps deliver glucose to blood cells. It also takes part in the synthesis of hormones that contribute to high mood.
- Biotin (B7): a beauty vitamin responsible for healthy nails, skin and hair. This is a highly active element involved in the control of blood glucose levels, as well as the metabolism of proteins, fats and carbohydrates. During pregnancy this is important for proper development fetus Its deficiency in infants can cause disruption of proper development and disorders of the nervous system.
- Folic Acid (B9): Crucial for good memory, brain activity, and helps avoid depression. During pregnancy, it supports fetal development and prevents neurological defects. A lack of this vitamin can lead to anemia.
- Cobalamin (B12): participates with B9 in the production of red blood cells, and also contributes to the creation of hemoglobin, the oxygen-carrying protein in human blood. Its absence can cause anemia, peripheral neuropathy and memory loss, and cognitive impairment.
This classification of vitamins is accepted in the pharmacological and nutritional fields. The special science of vitaminology studies the structure and mechanism of action of vitamins, the features of their use in the treatment of ailments and the prevention of various diseases.
Vitamins in food
The source of vitamins is food or synthetic pills from the pharmacy.
There are many foods that can provide the body with this cluster of important substances. The list of vitamin-containing foods includes foodstuffs of both plant and animal origin. Both vegetarians and meat-eaters can choose a source of replenishment of nutrients from group B. Note that the quantitative content of vitamins in food products is not a constant value, but depends on many reasons: plant varieties, climatic conditions their growth, types of products, recipes for food processing, conditions and periods of storage of raw materials and finished products.
Vitamins in food products are distributed unevenly, some supplies are simply a “storehouse” for them, while others have very small amounts. Here is a list of ten record holders for the content of B vitamins:
Fish
It is one of the richest sources of B12. She has the ability to concentrate the "elixir of life" in her cells. The process occurs under the influence of bacteria.
Sardines, mackerel, clams and salmon are some species that can provide daily dose vitamin B12.
Beef liver
This richest source B vitamins including B1, B2, B3, B5, B6, B9 and B12.
Medium piece (70 g) beef liver provides more than half of the daily requirement of substances such as B9, B6 and B12. To recap, folate (B9) helps prevent birth defects, B6 produces serotonin to regulate mood and proper sleep, and B12 helps in the formation of red blood cells. To block daily norm Riboflavin (B2), half a piece is enough for an adult.
Chicken
Available all year round Chicken meat is an exceptional source of B vitamins. It is also rich in proteins and minerals, which ensures the nutritional value and healthiness of prepared dishes.
Boiled or fried chicken breast provides an excellent source of niacin (B3), pantothenic acid (B5) and vitamin B6, which are essential for efficient metabolism in the body.
Eggs and dairy products
Fried or boiled eggs are a reliable source of B vitamins. In fact, every one of the B vitamin classifications can be found in eggs. Egg yolks are an excellent source of B12, which helps in the production of red blood cells. Eggs also contain niacin, B6, and biotin. They are responsible for regulating metabolism, enhancing immunity and cell growth. In addition, milk and dairy products are also a rich source of thiamine (B1), riboflavin (B2) and B12. They also contain other B vitamins, such as B3, B5, B9 and B6, but in small quantities.
One glass of milk (200 ml) provides 100% B12, 15% thiamine, 45% riboflavin, 3% niacin, 9.3% folate and a small amount of pyridoxine, meeting the recommended daily intake for adults.
Legumes
This is a great source important vitamins group B. Many of their varieties, including beans, peas, lentils, soybeans, chickpeas, are rich in thiamine, niacin, folic acid and riboflavin.
These vitamins help convert food into energy, reducing inflammation and lowering bad cholesterol levels.
Soy milk
Soy milk is a good source of B12. It is a healthy alternative for people with allergies or who cannot digest lactose.
Because vitamin B12 is primarily found in animal products, soy milk is especially beneficial for vegetarians. In addition, since it is extracted from plants, it contains absolutely no lactose, cholesterol or saturated fat.
The body needs B12 for the proper functioning of the nervous system and metabolism. Soy milk also contains small amounts of other B vitamins, including B1, B2, B3, B5 and B9.
Just 1 cup of fortified soy milk provides 50% B12, 30% riboflavin (B2) and 15% folate (B9) according to the recommended daily values.
Soy milk, along with B-vitamins, is an excellent source of high-quality protein and isoflavones, plant substances that help reduce levels of “bad” low-density lipoprotein (LDL).
Oats
Whole grains such as oatmeal, a breakfast staple, are another good source of B-complex vitamins, including B6, which plays a role in nerve communication in the brain, as well as B1, B2, B3 and B9.
Oatmeal also contains alimentary fiber, calcium, iron, magnesium, phosphorus, potassium, zinc and vitamins E and K. Plus oats have zero cholesterol.
Eating oatmeal on a regular basis helps reduce the risk of heart disease, cancer, diabetes and obesity.
If eating plain oatmeal every day seems boring, we can add chopped fruits or nuts to enhance the flavor and nutritional content of our dish.
Nuts and seeds
It is a rich storehouse of many important B vitamins such as niacin (B3), thiamine (B1), riboflavin (B2), pantothenic acid(B5), folate (B9) and pyridoxine (B6).
They all work as cofactors or coenzymes during metabolic processes in the body.
Spinach
This extremely healthy plant is one of the best sources B vitamins. It contains several types of B vitamins, with the most common being B9 or folate. 1 cup of raw spinach provides 15% of the recommended daily amount. B9 promotes tissue regeneration and proper cell functioning.
Other B vitamins in spinach are B2, B6 and B7. In addition, it is noted for its high content of protein, calcium, iron, magnesium and potassium.
This wonderful green leafy vegetable has antioxidant and anti-cancer properties. Its consumption helps reduce cholesterol levels and blood pressure, improve bone condition.
Spinach can be added to many dishes: salads, omelettes, soups. This versatile food goes well with fruits, vegetables, and herbs in smoothies.
Bananas
Another a good option to meet the body's needs for vitamins, especially B6. To regulate sleep and mood, adults need 1.5 mg of B6 every day, with a banana providing one third. For women, B6 may reduce symptoms of premenstrual syndrome.
Regular consumption of bananas helps reduce the risk of various types cancer, improves muscle health, promotes sleep and trains cognitive abilities.
In addition to bananas, you can eat oranges, melons, avocados, and papayas, which also contain the B complex.
Thus, knowing which vitamins prevail in food, you can choose a menu in accordance with the needs of the body and the advice of a nutritionist.
Food gives us not only energy, but also vital vitamins, without which the body would not be able to resist. various diseases and develop normally. B vitamins are involved in all cellular processes, so it is necessary to ensure that they are included in the daily diet of every person. So that you know how you can replenish their reserves, I’ll tell you where B vitamins are found.
*Vitamin B 1 (thiamine). The following foods are rich in it: liver, nuts, bread, especially wholemeal flour, potatoes, peas, pork, oysters. A large amount of thiamine is contained in egg yolk, beans, corn, asparagus, bran, yeast, some cereals (especially buckwheat), as well as sprouted grains of wheat and barley. It must be remembered that smoking, alcoholic beverages, high carbohydrate content in the diet, strong tea, as well as prolonged heat treatment destroy this thiamine. But it is responsible for memory, the functioning of the nervous system, and increases resistance to infections!
*Vitamin B2(riboflavin) is found in milk and dairy products, fish, eggs, cheese, offal, poultry, yeast, and liver. There is a lot of it in dark green vegetables (broccoli, spinach), cereals, nuts, and whole grain bread. Unlike thiamine, riboflavin is not destroyed by boiling, but is sensitive to sunlight. He is responsible for visual functions, maintains the normal condition of the skin and mucous membranes, participates 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, and green vegetables. In addition, it is found in brewer's yeast, offal (especially liver), cereals, and whole grain bread. The “enemies” of niacin are heat treatment and alcoholic drinks. A lack of nicotinic acid manifests itself in sleep disturbances, irritability, and bad mood.
*Vitamin B4(choline). Large amounts of choline are found in living organisms, especially in the brain, egg yolk, liver, heart muscle, and kidneys. It is responsible for memory, the nervous system, and 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, and whole grain bread. Pantothenic acid is involved in the metabolic process and is also responsible for tissue regeneration and prevents infection from penetrating into the skin and mucous membranes. If your arms and legs often become numb, or wounds do not heal well, most likely your body lacks it.
*Vitamin B6(pyridoxine). The following foods are very rich in it: 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 foods containing pyridoxine, as well as drinking alcoholic beverages, destroy it. Vitamin B6 is responsible for a good mental mood, deep sleep and excellent appetite, and its lack leads to the development of cardiovascular diseases.
*Vitamin B7(biotin) in large quantities found in 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 present in following products: liver, eggs, poultry, fish, meat, milk, wheat germ, dark green vegetables, oranges, legumes. It is especially useful for pregnant women, as it promotes the normal development of the fetus.
*Vitamin B10 or para-aminobenzoic acid is found in eggs, milk, potatoes, brewer's yeast, and vegetables. It is responsible for the beauty of the skin and also supports the intestinal microflora.
*Vitamin B11 or carnitine are rich in foods such as fish, meat, poultry, milk, cottage cheese, cheese. Carnitine increases the body's defenses, stimulates the functioning of 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 soybeans, wheat sprouts, liver, fish, kidneys, meat, dairy products, yeast.
*Vitamin B17(Amygdalin, Letril, Laetral) is found in apple seeds, apricot and peach kernels, as well as apricots, cherries, and mung beans. The use of products 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 and what foods contain their components. Include them in your diet to add variety to your diet!
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.
- The daily requirement for vitamin B in adults ranges from 1.3 to 2.6 mg, depending on gender, age and lifestyle.
- The norm for children is 0.6-1.7 mg of vitamin per day.
- Pregnant and lactating women should double the usual daily intake.
In order for the norm to be observed, it is enough rational nutrition. What foods contain vitamin B, and how can you rationalize your diet? Foods containing vitamin B are varied. It is predominantly 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 accelerate 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 of its beneficial properties during processing, for the most effective replenishment it in the body, it is better to eat fresh food. Loss of beneficial properties occurs mainly during frying. Products, long time under open sun rays, can also lose up to 50% of their active beneficial properties. Stewed and boiled foods, 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
| Quince | 0.02 mg |
| Pear | 0.02 mg |
| Apricot | 0.03 mg |
| Cherries | 0.03 mg |
| Cherry | 0.03 mg |
| Apples | 0.035 mg |
| Orange | 0.04 mg |
| Banana | 0.04 mg |
| Lemon | 0.04 mg |
| Peach | 0.04 mg |
| Melon | 0.04 mg |
| Watermelon | 0.04 mg |
| Mulberry | 0.04 mg |
| Black currant | 0.045 mg |
| Plum | 0.045 mg |
| Grape | 0.05 mg |
| Grapefruit | 0.05 mg |
| Rose hip | 0.05 mg |
| Mandarin | 0.06 mg |
| Avocado | 0.06 mg |
| Figs | 0.07 mg |
| A pineapple | 0.08 mg |
| Dates | 0.09 mg |
| Dried apricots | 0.1 mg |
| Raisin | 0.2 mg |
| Cranberry | 0.2 mg |
Vegetables and greens
| Beet | 0.02 mg |
| Ground cucumbers | 0.03 mg |
| Zucchini | 0.03 mg |
| Squash | 0.03 mg |
| Leaf lettuce | 0.03 mg |
| Dill | 0.03 mg |
| Greenhouse tomatoes | 0.03 mg |
| Eggplant | 0.04 mg |
| White cabbage | 0.045 mg |
| Cauliflower | 0.045 mg |
| Dry legible vegetables | 0.045 mg |
| Sweet bell pepper | 0.05 mg |
| Turnip | 0.05 mg |
| Swede | 0.05 mg |
| Bulb onions | 0.05 mg |
| Ground tomatoes | 0.06 mg |
| Carrot | 0.06 mg |
| Radish | 0.06 mg |
| Sorrel | 0.06 mg |
| Potato | 0.09 mg |
| Spinach | 0.1 mg |
| Asparagus | 0.1 mg |
| Leek | 0.1 mg |
| Parsley | 0.14 mg |
| Green pea | 0.25 mg |
| Garlic | 0.6 mg |
| Horseradish | 0.7 mg |
Meat and meat products
What foods contain vitamin B, if we are talking about meat? Meat products and offal are enriched with the 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. It is enough to eat meat products that contain B vitamins by steaming, boiling or stewing them. Vitamin B is also found in poultry, but in small concentrations, excluding chicken liver.
| Chicken fillet (breast) | 0.001 mg |
| Turkey | 0.01 mg |
| Ljubitelskaya smoked sausage | 0.016 mg |
| Canned beef stew | 0.02 mg |
| Goose | 0.02 mg |
| Chicken gizzards | 0.04 mg |
| Duck | 0.05 mg |
| Beef | 0.06 mg |
| Chickens (broilers) | 0.07 mg |
| horsemeat | 0.07 mg |
| Camel meat | 0.11 mg |
| Rabbit meat | 0.12 mg |
| Beef tongue | 0.12 mg |
| Veal | 0.14 mg |
| Canned pork stew | 0.14 mg |
| Pig tongue | 0.15 mg |
| Smoked hunting sausage | 0.23 mg |
| Pork kidneys | 0.29 mg |
| Pork liver | 0.3 mg |
| Beef liver | 0.3 mg |
| Venison | 0.3 mg |
| Meat pate | 0.3 mg |
| Liver pate | 0.3 mg |
| Smoked pork belly | 0.31 mg |
| Beef heart | 0.36 mg |
| Beef kidneys | 0.39 mg |
| Chicken liver | 0.5 mg |
| Smoked cervelat | 0.52 mg |
| Smoked ham | 0.52 mg |
| Pork | 0.6 mg |
| Smoked pork loin | 0.61 mg |
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 you to consume it in sufficient quantities.
| Mussels | 0.02 mg |
| Herring | 0.03 mg |
| Saira | 0.03 mg |
| Pollock | 0.03 mg |
| Pink salmon | 0.03 mg |
| Crab meat | 0.05 mg |
| Shrimps | 0.06 mg |
| Zander | 0.08 mg |
| Cod | 0.09 mg |
| Sea kale | 0.04 mg |
| Pollock | 0.11 mg |
| Perch | 0.11 mg |
| Pike | 0.11 mg |
| Mackerel | 0.12 mg |
| Carp | 0.14 mg |
| Bream | 0.14 mg |
| Horse mackerel | 0.17 mg |
| Squid | 0.18 mg |
| Pink salmon | 0.2 mg |
| Tuna | 0.28 mg |
| Sturgeon caviar | 0.3 mg |
| Pollock caviar | 0.67 mg |
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 cultures are the most enriched useful substances. The leading amount of vitamin per 100 g is found in soy products, mainly in sprouted grains.
Cereals and grain crops
| Rice | 0.08 mg |
| Pearl barley | 0.12 mg |
| Corn porridge | 0.13 mg |
| Semolina | 0.14 mg |
| Oatmeal | 0.22 mg |
| Barley | 0.27 mg |
| Green peas | 0.25 mg |
| Peas | 0.25 mg |
| Buckwheat (kernel) | 0.3 mg |
| Barley grits | 0.33 mg |
| Fresh corn | 0.38 mg |
| Wheat | 0.4 mg |
| Millet | 0.42 mg |
| Cereals | 0.49 mg |
| Beans | 0.5 mg |
| Lentils | 0.5 mg |
| Green beans | 0.6 mg |
| Soybeans | 0.94 mg |
Bread and bakery products
Vitamin B is found in bakery and flour products. Among them are pasta, regardless of the grinding of the flour from which they are made. A high concentration of vitamin B is found in brewer's and baker's yeast. However, this applies to a dry product, the consumption of which is not possible. With a deficiency of B vitamins, patients are often prescribed dietary supplements 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? High content They are found in champignons and dried mushrooms.
Vitamin B intake
When preparing a diet, it is necessary to take into account cases in which 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 of the 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. The element can be destroyed not only during heat treatment, but also during long-term storage.
B vitamins are quite resistant to alkali and acid. However, they cannot tolerate frequent consumption of alcohol and coffee. In people who abuse these drinks, the risk of acute vitamin B deficiency becomes especially high.
Vitamins play an important role in our life. Without them, metabolism, hematopoiesis, cell formation and other processes are impossible, and those people whose bodies are supplied with vitamins in the required quantities get sick much less often and live longer. It is impossible to determine the absolutely exact need for them, since each person’s body is individual, so for this purpose it is customary to use a table of the average daily requirement of vitamins developed by specialists. Some of the most common are B vitamins - B1, B2, B3, B5 - B9, B12, B13, B15.
Despite the fact that vitamins are present in all foods, they are distributed rather unevenly. Let's find out which foods contain B vitamins.
Vitamin B12
For example, vitamin B12 (cyanocobalamin) is most abundant in offal, fish, meat, yeast and dairy products (sour cream, milk, cottage cheese, cheese). It is needed for hematopoiesis and normal functioning of the nervous system. Vitamin B5 (niacin, vitamin PP, nicotinic acid) is found in large quantities in cabbage (white, red, Chinese, broccoli, Brussels sprouts, cauliflower), tuna, offal (especially in the heart), chicken, beets, dairy products, liver, meat , fruits, vegetables. It improves blood circulation, reduces cholesterol in the blood, and is involved in the synthesis of sex hormones.
Vitamin B13
Vitamin B13 (orotic acid) is found in dairy products (cottage cheese, butter), yeast, eggs, and cereals. It is needed to maintain normal functioning of the heart and blood vessels. Vitamin B15 (pangamic acid) is found in small quantities in rice, bran, sesame, and halva. It is necessary for normal functioning of the cardiovascular system and maintaining health. skin. Vitamin B3 (pantothenic acid) is found in large quantities in cauliflower, carrots, eggs, offal, onions, tomatoes, cucumbers, olives and capers. This vitamin plays an important role in metabolism and the production of certain hormones.
Vitamin B6
Vitamin B6 (pyridoxine) is needed for the proper functioning of the nervous system and the synthesis of red blood cells. There is relatively little of it in dairy products, barley porridge, offal (most of all in the liver), cabbage, meat, bananas, buckwheat and oatmeal, wholemeal bread, eggs and fish.
Vitamin B2
Vitamin B2 (riboflavin), necessary for maintaining vision and healthy skin and hair, is found in large quantities in the pods, germs and shells of wheat, oats and rye. There is also quite a lot of it in milk and dairy products, kiwi, eggs, semolina and butter.
Vitamin B1
Vitamin B1 (thiamine), responsible for normal work central nervous system, quite a lot in various products both animal and plant origin. But its most significant amount is found in yeast, legumes, wholemeal bread, kidneys, liver, egg yolks, beef and lamb. It is found in small quantities in buckwheat, pumpkin, rice, beans, potatoes, lentils and peppers. Vitamin B9, which is involved in the formation of red blood cells, is abundant in red vegetables, dairy products and liver.
Try to structure your diet so that it includes foods containing B vitamins and other necessary for the body vitamins in sufficient quantities. Eat right and be healthy!