Products containing B vitamins. Which foods contain the most B vitamins?

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. Large amounts of thiamine are found 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 drinks, 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. It is responsible for visual functions, maintains the normal condition of the skin and mucous membranes, and 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 beverages. 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 of products containing pyridoxine, as well as drinking alcoholic beverages, destroys it. Vitamin B6 is responsible for a good mood, sound sleep and excellent appetite, and its deficiency leads to the development of cardiovascular diseases.

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

*Many vitamin B9 or folic acid is found in the following foods: liver, eggs, poultry, fish, meat, milk, wheat germ, dark green vegetables, oranges, legumes. It is especially useful for pregnant women, as it 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 germ, 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 B1 was the first to be discovered. Since it dissolves in water, the body requires its daily replenishment. Entering the body with food, it is synthesized in the intestines.

It should be borne in mind that about 20% of the vitamin is lost during cooking.. It is easily destroyed by heat treatment (especially boiling), as well as contact with metals. Thiamine (vitamin B1) also breaks down during the refining of grain products (muesli and instant cereals).

Also, the process of absorption of thiamine by the body is reduced when consuming foods containing carbon dioxide and citric acid salts, alcohol, tobacco, and coffee.

Rich in vitamin B1 cereals, cereals (especially buckwheat, oats and millet), wholemeal flour. Thiamine is found in apricots, nuts (walnuts, almonds and hazelnuts), as well as in vegetables:

Increased content– in sprouted grains, bran, yeast. Some thiamine is also found in milk, lean pork and eggs.

Daily norm: for an adult 1-2.5 mg of vitamin B1, for children – 0.5-2 mg. The upper permissible level of intake (for stress, etc.) is 5 mg.

Where is vitamin B2 found?

The next “energy” for the body is vitamin B2(riboflavin or antiseborrheic vitamin).

This substance is yellow-orange in color and soluble in water. It also enters the body with food and is synthesized in the intestines. B2 is necessary for the synthesis of nerve cells, brain function, and hematopoiesis.

It also regulates hormonal levels, the functioning of the adrenal glands and the protection of the retina from ultraviolet radiation.

Although no more than 20% of this vitamin is lost during heat treatment, it is easily destroyed by ultraviolet radiation, when defrosted or heated in an alkaline environment.

Vitamin B2 is found in some plant foods, namely:

• green peas;
• tomatoes;
• cabbage;
• rose hip;
• leafy vegetables.

Large quantity of B2 in wheat bread, buckwheat and oatmeal. However It is best absorbed from animal products: meat, liver, kidneys, fish, milk (cow), eggs.

The norm of riboflavin per day is 2 mg. In children – 1-3 mg. The maximum daily dose for an adult is 6 mg.

Vitamin B3 (PP) in foods

Vitamin B3, also known as vitamin PP, niacin, nicotinic acid. Water-soluble white powder. Of the entire group of vitamins B, it is the most chemically stable. It often enters the body with food, but can also be synthesized in the body.

Vitamin PP is necessary for the synthesis of enzymes, carbohydrate metabolism, normalization of cholesterol metabolism, and energy release. Supports normal functioning of the brain and the entire nervous system, helps lower blood pressure, increases venous pressure.

Vitamin B3 is mainly found in animal products:

• eggs;
• fish;
• lean meat;
• liver;
• kidneys.

Significantly smaller amounts of vitamin PP are found in plant foods:

It is also found in legumes, cereals - most of all in buckwheat, and mushrooms.

The average daily norm is 20 mg for adults and 5-20 mg for children. The maximum permissible dosage is 60 mg per day. You should know that an excess of this vitamin can cause vasodilatation, a rush of blood to the face, and is also dangerous for the liver.

Foods rich in vitamin B5

Vitamin B5 (panthenol, pantothenic acid) is included in many products. It can be found in grains, meat, egg yolk, green vegetables, dairy products.

Considerable amounts of vitamin B5 in:

• legumes;
• fresh vegetables (asparagus, beets, cauliflower);
• in green tea;
• mushrooms (ceps, champignons).

This vitamin is important for immunity - it is involved in the synthesis of antibodies and the mechanism of wound healing.

The norm of panthenol per day is 5 mg, maximum – 15 mg. Vitamin B5 deficiency is extremely rare.

What foods contain vitamin B6?

Vitamin B6 (pyridoxine). In addition to its beneficial effect on the functioning of most organs, vitamin B6 also has a positive effect on skin, hair, and nails. Besides, pyridoxine is involved in the formation of the body's genetic material.

Vitamin B6 is found in high doses in plant foods:

• nuts (walnuts and hazelnuts);
• carrot;
• spinach;
• tomatoes;
• cabbage.

Where else is vitamin B6 found? There is a lot of it in cherries, strawberries, citrus fruits (lemon and oranges), and pomegranate. In addition, it is also found in pork, veal, beef liver, and poultry. It is found in smaller quantities in potatoes, peppers, wholemeal bread and cereals (buckwheat, barley, millet).

The norm of vitamin B6 per day is 2 mg, no more than 6 mg.

You need to know that in large doses this vitamin is toxic, and long-term intake of large amounts of vitamin B6 can contribute to the manifestation of nervous disorders.

Food with vitamin B7

Vitamin B7 (biotin) is needed to activate digestive enzymes, metabolic processes and energy metabolism. Taking vitamin B7 in therapeutic doses helps treat diabetes and neuralgic concomitant pathologies (what else are needed?).

Vitamin B7 contains:

• nuts;
• almond;
• peas;
• bananas;
• apples;
• plums;
• tuna;
• beef liver;
• kidneys;
• egg yolk;
• milk;
• brewer's yeast.

The norm of vitamin B7 per day is 50 mcg, maximum – 150 mcg.

More about biotin and its deficiency

Where to look for vitamin B9?

Vitamin B9 (folic acid, folate). The largest amount of this substance is found in vegetables and green leaves..

This vitamin is found in smaller quantities in:

• potatoes;
• beans;
• tomatoes;
• wheat;
• beans;
• bananas;
• avocado;
• cabbage;
• asparagus;
• beets;
• yeast, etc.

There is a very small amount of vitamin B9 in egg yolk. Vitamin B9 especially important for the growth and reproduction of all cells and organs.

The human body stores it for future use (the liver contains folate reserves for up to six months). When storing products containing folacin, it is destroyed quite quickly. Therefore, to replenish the body's reserves, you should consume fresh vegetables.

Its average daily norm is 400 mcg, the maximum permissible is 800. Many doctors recommend not taking it in large doses(due to the presence of a natural reserve in the liver).

An excess of this vitamin provokes toxic effects (especially in epilepsy), and a deficiency in pregnant women is manifested by fetal deformity and mental disorders in newborns.

Find out about foods that contain vitamin A to make sure your diet is as balanced as possible. - to help you.

What vitamins should you take in winter, when fresh foods rich in nutrients become scarce?

This refers to a whole group of water-soluble compounds that participate in all metabolic processes that occur in the body. They help release energy from various nutrients that contain calories.

Thiamine-rich foods

Vitamin B1 has a positive effect on the nervous system, improving its functioning. It can be found both in raw materials of animal and plant origin. Products containing vitamin B1 in large quantities must be consumed regularly.

Thiamine is found a lot in legumes, black currants, rose hips, walnuts, yeast, yolk, wholemeal bread and Brussels sprouts. Products containing vitamin B in large quantities help support immunity. They are also found in kidneys, liver, heart, brain, lamb, beef and pork. It is also present in pumpkin, peppers, potatoes, rice, lentils, buckwheat, but in smaller doses.

As you know, thiamine is a water-soluble substance, so it is not deposited in the human body. Its reserves should be replenished every day.

Sources of vitamin beauty and health

Riboflavin is the engine of metabolic processes in the body. To have beautiful skin, a healthy appearance and sharp eyesight, you must add foods containing vitamin B2 in large quantities to your menu. After all, your appearance largely depends on it, since if it is deficient, all physical activity will only lead to fatigue.

This is why it is so important to be aware of which foods contain riboflavin. They must be used constantly. This vitamin has good resistance to acids and heat, so replenishing its reserves is not so difficult. True, you should be wary of water, alcohol, ultraviolet radiation and alkali.

Where is vitamin B3 found?

It is also called nicotinic acid, vitamin PP and niacin. It is a white, liquid-soluble powder. Niacin is considered to be the most chemically stable than other vitamins in this group.

It enters the body with food, but can be produced independently. This vitamin is needed for energy release, carbohydrate metabolism and enzyme synthesis. Nicotinic acid supports normal activity of the brain and nervous system, and also helps lower blood pressure and increase venous pressure.

• lean meat;
• kidneys;
• fish;
• liver;
• eggs.

Vegetable raw materials contain much less nicotinic acid; it can be obtained by eating asparagus, parsley, carrots, cabbage, green peas, carrots or sweet peppers. Vitamin PP is present in cereals, especially buckwheat porridge, as well as mushrooms and legumes. It is worth remembering that excess niacin can cause vasodilation, and this condition is dangerous for the liver.

Choline in foods

Vitamin B4 protects cell membranes from damage, improves short-term memory and normalizes the amount of “good” cholesterol. Among other things, this substance is responsible for weight loss, metabolism in nervous tissue and prevents the occurrence of gallstones.

Choline can be independently synthesized in the microflora of the liver and intestines, but the body still needs it. For this reason, you should regularly eat foods fortified with vitamin B4. These include egg yolk, heart, sprouted wheat, soy, liver, spinach, cabbage, green vegetables and pharmaceutical brewer's yeast.

An adult needs 500 mg of choline per day. During illness and when playing sports, the dose should be increased. This vitamin should be heavily consumed during intense exercise, exhaustion of the nervous system and physical stress.

Vitamin B5: description

Pantothenic acid is present in almost all foods. This vitamin starts restoration processes in the body, improves fat metabolism, increases hemoglobin, synthesizes sex hormones and fatty acids. It supports the immune system in excellent condition, actively participating in the synthesis of antibodies. Without pantothenic acid, their number decreases, which is why the body stops fighting diseases.

Together with vitamin B2, this substance is responsible for blood synthesis. But we must take into account the fact that pantothenic acid breaks down during cooking. This is why foods with vitamin B5 should not be boiled or fried for a long time. Its preservation is also not recommended, since acids and alkalis also lead to the destruction of valuable substances.

Most of this vitamin is present in:

• chicken eggs;
• beef and liver;
• sea ​​fish;
• kidneys;
• fresh vegetables;
• nuts;
• milk.

Pantothenic acid can be found in mushrooms, royal jelly, whole wheat and rye flour.

Products with vitamin B6

A substance such as pyridoxine takes part in the synthesis of fatty acids and hemoglobin, carbohydrate metabolism processes, and is also responsible for the activity of the nervous system. This vitamin enters the body not only with food, but can also be produced independently. However, under the influence of estrogen hormones and smoking, its amount decreases significantly.

Products containing vitamin B6 in large quantities will help compensate for the deficiency of this substance. Pyridoxine is found in whole grain bread, poultry, liver, fish, green vegetables, various nuts, bananas, milk, eggs and lentils. This vitamin is also found in melon, cabbage and carrots.

Biotin Fortified Foods

Vitamin B7 (H) stabilizes blood glucose levels. This enzyme is responsible for its breakdown and production. Moreover, some substances in which biotin is present are involved in metabolic processes that form DNA and transmit genetic information.

Vitamin B7 is also involved in the transfer of carbon dioxide, therefore, the respiratory system cannot do without it. In other words, it is involved in almost all important metabolic processes in the body. Its shortcoming will be immediately noticeable.

As for plant materials enriched with vitamin B7, you should pay attention to brown rice, tomatoes, peanuts, wheat flour, oranges, carrots, green peas, champignons, onions, melon, bananas and potatoes.

Folic acid is a vital vitamin

This substance promotes cell division and the production of nucleic acids. Folic acid is especially important for expectant mothers, as it is involved in cell formation and the body’s recovery process.

Many people have difficulty consuming this vitamin, especially in winter. After all, products containing B9 must be eaten fresh in order to provide them to the body in full. Folic acid is found in large quantities in liver, asparagus, milk, poultry, oranges, sprouted wheat, beans, fish and meat.

Cyanocobalamin (B12) - “red vitamin”

This substance takes part in almost all vital processes of the body. Many systems and organs would cease to function without it.

• egg yolks;
• crabs and oysters;
• cottage cheese, kefir, sour cream, yogurt and other dairy raw materials;
• sardine, mackerel, flounder, salmon and Atlantic herring.

Foods containing large amounts of vitamin D3

Human skin under the influence of the sun can fill the body with this substance, but, unfortunately, in many cases this is not enough. To avoid its deficiency, you should regularly consume foods with cholecalciferol.

To replenish this vitamin in the body, you need to eat more fatty fish, preferably grown in natural conditions. For example, salmon, herring, mackerel, halibut, tuna and sardine. Remember that during frying the amount of cholecalciferol decreases. Other sources of vitamin D3 are dairy products, milk, egg yolk, and various cereals, especially oatmeal.

Most often, it is not possible to obtain a sufficient dose of this vitamin naturally, so you have to take synthetic drugs. They are sold in pharmacies; fish oil deserves special attention. However, you should not abuse such drugs, because an excess of such a vitamin in the body can cause great harm to the body.

Foods containing large amounts of vitamin A

Retinol is considered to be the vitamin of youth and beauty, as it is responsible for the condition of nails, hair and skin elasticity. This substance is present in food products in various forms. Quite a lot of vitamin A is found in the fat of marine life and mammals, beef, chicken and pork liver.

Halibut is the leader in retinol content - its fat and liver contain the most of this valuable substance. Salmon and cod also have a lot of vitamin A in their composition. Fruits and vegetables are rich in vitamin A: carrots, rose hips, viburnum, hawthorn, dandelion and many others.

To strengthen the body, you need to eat a varied and healthy diet, choosing foods that contain large amounts of B vitamins. After all, they can improve the functions of the gastrointestinal tract, provide vital energy and have a positive effect on appearance.

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

Despite the exceptional importance of vitamins in metabolism, they are neither a source of energy for the body (they have no calorie content) nor structural components of tissues. The concentration of vitamins in tissues and the daily need for them are small, but with insufficient supply of vitamins in the body, characteristic and dangerous pathological changes occur.

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

Vitamin B is a group of water-soluble vitamins that play an important role in cellular metabolism. For a very long time they did not have divisions and belonged to one vitamin. It was later discovered that these are chemically different substances that coexist in the same foods.

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

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

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

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

1. Vitamin B1 or thiamine

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

Thiamine-rich foods

• Fish:

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

• Pistachios:

Pistachios make a great snack and are an excellent source of thiamine and other important minerals. 100 grams of pistachios contain 0.87 mg of thiamine.

• Sesame paste:

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

• Legumes:

Hyacinth beans, kidney beans and variegated beans contain vitamin B1. They also contain heart-healthy proteins that are essential for maintaining energy levels and good health. A small plate of legumes contains the daily requirement of vitamin B1.

2. Vitamin B2

• Known as riboflavin is a very important vitamin.
• It is necessary for proper energy metabolism and a large number of cellular processes.
• It helps in the absorption of nutrients in the cardiovascular system through aerobic energy production and supports cellular health.
• This vitamin improves vision and skin health.
• Riboflavin deficiency can lead to cracked and red skin, inflammation and ulcers in the mouth, sore throat and even anemia.
• The recommended daily intake of vitamin B12 is 1.3 mg for men and 1 mg for women.

Products with vitamin B2

• Carrot:

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

• Cheese:

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

• Milk:

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

• Almond:

Almonds contain high amounts of riboflavin, calcium, potassium and copper. Almonds are healthy because 100 grams of nuts contain 1.01 mmg of riboflavin or 0.28 mg in 28 grams.

3. Vitamin B3

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

What does B3 contain?

• Eggs:

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

• Beet:

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

• Celery:

Celery is recommended for gallstones, but few people know that it contains a large amount of vitamin B3. Just one cup of raw celery provides the body with about 34 mcg of vitamin B, which is 2% of the recommended daily value.

Vitamin B	Alternative title	Best sources	Daily norm	Shortage
B1	Thiamine	Spirulina, cereals, lentils, legumes, flax seeds, etc. Seeds, milk, blueberries, nuts, oatmeal, beef, wheat, rice	Men: 1.2 mg/day; Women: 1.1 mg/day.	- Fatigue; - Damage to the brain and nerves; - Leads to the development of beriberi.
B2	Riboflavin	Milk, dairy products, eggs, fish, green leafy vegetables, liver, cereals, grains	Men: 1.3 mg/day; Women: 1.1 mg/day.	— Cracks in the corners of the lips, swelling of the tongue, skin problems; — Ariboflavinosis.
B3	Niacin	Yeast, meat, fish, milk, seeds, eggs, green vegetables, legumes and grains, poultry, nuts	Men: 16 mg/day; Women: 14 mg/day.	- Weakness in muscles; - Loss of appetite; - Pellagra.
B5	Pantothenic acid	Fresh meats, vegetables and whole grains	Men: 5 mg/day; Women: 5 mg/day	Not found
B6	Pyroxidine	Liver, meat, fish, poultry, bananas, wheat germ, grains, legumes	Men: 1.3-1.7 mg/day; Women: 1.3-1.5 mg/day.	- Muscle weakness; - Fatigue; - Depression.
B7	Biotin	Eggs, nuts, fish, peanut butter, legumes, whole grains, cauliflower, bananas, mushrooms	Men: 30 mcg/day; Women: 30 mcg/day.	- Loss of appetite; - Nausea; - Depression.
B9	Folic acid	Cereals, bread, cereals, vegetables, legumes, oranges, bananas	Men: 400 mcg/day; Women: 400 mcg/day.	— Anemia; - Pain in the gastrointestinal tract.
B12	Cobalamin	Liver, yogurt, milk, fish, oysters, salmon, sardines, milk powder, shellfish	Men: 2.4 mcg/day; Women: 2.4 mcg/day.	- Nerve damage; - Fatigue; - Anemia.

4. Vitamin B5

Foods containing large amounts of vitamin B5

• Broccoli:

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

• Mushrooms:

They contain a lot of useful micro- and macroelements, as well as vitamin B5. Boiled mushrooms contain 3.6 mg of vitamin B5 per 100 gram serving. Avoid inedible mushrooms as they contain all the poisonous substances that can cause harm to health.

• Whey Powder:

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

5. Vitamin B6

Foods rich in vitamin B6

• Bran

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

• Garlic

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

• Molasses and sorghum syrup

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

6. Vitamin B7

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

Products containing B7

• Yeast:

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

• Egg yolk:

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

• Swiss chard:

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

7. Vitamin B9

What does it contain?

• Green leafy vegetables:

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

• Asparagus:

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

• Avocado

1 cup of mashed avocado contains almost 90 mcg of folic acid, which is approximately 22% of the daily value. There is no trace of such a quantity of vitamin in other fruits. Avocados also contain fatty acids, fiber, and vitamin K. Avocados can be added to salads and made into delicious, healthy sandwiches.

8. Vitamin B12

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

What does vitamin B12 contain?

• Liver:

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

• Turkey:

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

• Chicken:

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

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

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 in 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 nicotinic and pantothenic acid, pyridoxine.
4. Eggs are a storehouse of cobalamin, biotin, and 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 amount 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 and physical fitness. We will consider the average daily need for 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.

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

Exceeding the daily norm is indicated during pregnancy and breastfeeding, as well as for people with acute somatic and infectious pathologies, diseases of the gastrointestinal tract. More foods with group B compounds should be eaten by: professional athletes, women using hormonal contraceptives. If the work is physically difficult, then you also need to consume more substances of 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;
• preventing the development of cancer, 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.

List of vitamins	Functions	What products contain
Thiamine B1	Obtaining energy from proteins, fats, carbohydrates.	Buckwheat, oatmeal, green peas, wholemeal flour products.
Riboflavin B2	Stimulating metabolic processes in the body, maintaining the normal condition of the epidermis, vision, mucous membranes.	Buckwheat, pasta, milk and all dairy products, yeast, all types of cabbage.
Nicotinic acid	Combines proteins and fats, stimulates skin respiration with oxygen.	Nuts, liver, fish, green vegetables, buckwheat, egg yolk, milk, yeast, legumes.
Kholin B4	Reduces blood sugar levels, calms nerve cells and the nervous system, and helps normalize weight.	Fermented milk products, legumes, spinach, yolk, offal - liver, kidneys.
Pantothenic acid B5	Reduces cholesterol levels in the body, stimulates the production of energy from food.	Green peas, buckwheat and oatmeal, green vegetables, fish caviar, liver, nuts - hazelnuts, poultry.
Pyridoxine B6	Stimulates the formation of antibodies in the body, controls the reactions of carbohydrate metabolism, hemoglobin compounds.	Potatoes, cereals, citrus fruits, dairy products, fish, meat, liver, cabbage, nuts.
Biotin B7	Promotes healthy skin, hair, nails, strengthens nerve fibers and brain cells.	Liver, kidneys, egg yolk, spinach, yeast, tomatoes, mushrooms.
Inositol B8	Reduces cholesterol levels, stimulates brain activity, reduces the risk of developing atherosclerosis.	Wheat germ and bran, beef heart, brains, oranges, flour products.
Folic acid B9	Promotes cell division, the formation of nucleic acid and new red blood cells, and the healthy development of the fetus.	Honey, citrus fruits, beans, yeast, liver, wholemeal flour.
Cobalamin B12	Stimulating the nervous system, stimulating body growth.	Animal products.

The main thing is that the substances are supplied in moderate and sufficient quantities. A deficiency of substances can cause deterioration not only in appearance, but also in 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 a deterioration in general condition. A deficiency of the complex's compounds is accompanied by: loss of elasticity of the dermis, muscle atrophy, development of inflammatory processes, lethargy, malaise, apathy, chronic fatigue, numbness of the upper and lower extremities, rapid heartbeat, blurred vision, sleep disorders, memory impairment, 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 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;
• give up bad habits;
• do not take any medications, especially those with anticonvulsant and antibacterial properties, without a doctor’s prescription;
• strengthen the immune system;
• lead an active and healthy lifestyle.

Excess B vitamins: causes and manifestations

An excess of compounds in the body is no less dangerous. Ingestion of substances in excess amounts can lead to 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, and presyncope.

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.