Products with the maximum content of B vitamins. What foods contain vitamin B

The group of B vitamins is extensive, although a number of compounds formerly included in this list are now considered analogues of other substances or vitamin-like compounds. This group is found in many products and is produced by the human body independently, for example, in the intestines, provided there are no health problems. To maintain the average daily dose nutrients, you need to know what they contain.

Vitamin B1

Analog name: thiamine or aneurin. The daily consumption rate depends on: gender, age of the person, physical activity, health conditions. On average, 1 mg to 3 mg is required.

Products containing vitamin B1 (per 100 g)

Tomatoes
Powdered instant milk
Fresh apples
Fresh fish
Black currant, fresh plum
Fresh milk and potatoes
Beef


Barley groats

Oatmeal
Poultry meat
Buckwheat calcined
Mutton
Wheat cereal
Legumes (dry)
Hazelnuts
Raw buckwheat

Fresh yeast
Peanuts
Pistachios
Soybeans

Sunflower seeds

Dry yeast (baker's)
Brewer's dried yeast

Vitamin B1 deficiency leads to the following consequences:

digestive problems;
memory disorder and central nervous system diseases;
increased irritability, fatigue.

Vitamin B2

Other name: riboflavin. The required norm primarily depends on gender. For men it is 1.6 mg, for women – 1.2 mg, for pregnant and lactating women – 3 mg.

Products containing vitamin B2 (per 100 g)

	The amount of vitamin depends on percentage serum in the product

Fresh green peas
Fresh grapes
Wheat flour (72%)
Dry dates
Figs in in different forms, black bread
Buckwheat, cashew, oatmeal
Fresh milk
Beef
Rye flour (32%)

Fatty pork and dark dark chocolate
Mutton
Veal, peanuts
Dried brewer's yeast


Cocoa and eggs

Dry egg powder
cilantro leaves
Powdered milk powder, mackerel
Fresh yeast for baking
Dried yeast for baking

Deficiency is manifested by symptoms:

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

Vitamin B3

Analogue titles: nicotinic acid, niacin, vitamin PP. Depending on age, activity during the day and severity of loads daily norm will range from 15 mg to 25 mg.

Products containing B3 (per 100 g)

Persimmon and lemon

Cowberry

Pumpkin and apricots
Garlic, celery
Fresh peaches

Fresh carrots

Rose hips and pistachios
Dry plums

Bread coarse
Dried apricots
Wheat flour
Beef
Beef heart and almonds
Beef tongue
Dried peaches
Lamb, veal
Beef kidneys
Canned salmon
Chicken, turkey meat
Dry cod
Beef liver
Chicken and sheep liver
Peanuts
Cereals and bran
Dry bread yeast
Dry brewer's yeast

When there is a deficiency, the following characteristic manifestations occur:

nausea;
diarrhea;
dermatitis;
neuroses, irritability, general weakness;
sunburn, intolerance to bright light;
pellagra.

An increased need for vitamins in the body occurs when excessive consumption starch substances, as well as with diagnosed diabetes.

Vitamin B4

Another name is choline (choline chloride). The daily intake is from 0.5 mg to 1 mg.

Foods rich in choline (per 100 g)


Apricots

Fig or fig
Strawberries

Eggplant
Persimmon, passion fruit and mango
Coconuts and coconut milk

Tangerines
White potatoes
Rose hip
Mung beans

Broccoli

Champignons
Fresh corn


Walnuts





Lamb, baked goods, pistachios

Coriander leaves
Veal
Soybeans, rabbit meat

Sour cream of various fat contents
Quail


Pork liver
Beef liver
Egg powder

If there is a lack of this B vitamin in the body, the following consequences are possible:

loss of strength;
irritability, aggression;
insomnia;
problems with coordination of movements, forgetfulness, impaired attention and concentration;
mental disorders, central nervous system;
development of liver and kidney diseases.

Excessive intake of the vitamin can lead to a drop in blood pressure and depressed heartbeat, possibly causing diarrhea and excessive salivation.

Vitamin B5

Otherwise they call him pantothenic acid. Without diagnosable health problems, you need to consume it from 5 to 10 mg per day. The dose increases with infectious diseases, during postoperative period, within the framework of constant severe physical labor and in a protracted situation.

Foods rich in vitamin B5 (per 100 g)

Grape
Pear, sorrel


Strawberries and strawberries
Kiwi, coconut milk, green salad
Lemon, lime, papaya

Mint, fresh cucumbers
White potatoes


Green fresh dill
Parsley
Pistachio nuts
Cauliflower

Rose hip


Champignons

Chicken eggs
Porcini mushrooms
Peanuts
Powdered milk powder
Pork kidneys
Beef kidneys
Pork liver
Beef

Vitamin B5 deficiency provokes:

nausea;
insomnia;
acne;
depression;
weakening immune system;
absent-mindedness, problems with memory and attention.

Vitamin B6

Analogue titles: pyridoxamine, pyridoxine or pyridoxal. The daily dose is calculated individually; minimum quantity equals 2 mg.

Products containing vitamin B6 (per 100 g)

Sea kale


Cucumbers, quince
Mulberries and lettuce
Oranges, pumpkin
Pomegranate, rosehip
Lemon, gooseberries, tomatoes
Feed turnip
Pine nuts
Persimmon, rutabaga and processed cheese


Broccoli
Pecan

Pork and lamb
Beef
horse chestnut
Rabbit meat

Beef liver

Mackerel
Fresh garlic
Sunflower seeds
Pistachios and bay leaves

A lack of vitamin B6 causes:

anemia;
atherosclerosis;
suppression of immune system functions;
dermatitis;
, fatigue, depression.

Vitamin B7

They also call him vitamin H, biotin, coenzyme R. The need for it increases with age, so the daily intake figures range from 10 mcg to 100 mcg.

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

Analog name: folic acid . Minimum daily dose– 400 mcg.

Products that contain folic acid (per 100 g)

Grapes and chanterelles
Apples, garlic, watermelon

Gooseberries, figs
Cherry, lime
Morels and apricots
Green dill
Grapefruit
Dates and tomatoes

Porcini mushrooms

Eggplant

Pine nuts
Rye, wheat
Corn



Dry soybeans
Walnut
Fresh mint

Green dill
Bay leaf, seaweed

Peanuts
Veal liver
Brewer's yeast tablets
Green beans

Poultry liver

A lack of folic acid causes:

ulcerative colitis and other forms of intestinal disorders;
forgetfulness, irritability;
insomnia;
depression;
Crohn's disease;
some forms of neuroses and mental disorders;
anemia.

Vitamin B12

It is also called cyanocobalamin. The minimum intake during the day is 3 mcg.

Products fortified with vitamin B12 (per 100 g)

Butter

Fresh cow's milk, kefir


Various types cheeses
Pork tongue (boiled)
River crab
Cod and dried bream
Egg chicken yolk

Beef
Mutton
Hake, perch
Raw eel


Rabbit meat
Powdered milk powder

Beef heart
Lamb heart

Mackerel
Chicken liver
Octopus
Pork liver
Beef liver
Lamb liver

Shortage causes:

depression;
development of sclerosis and other forms memory problems;
disturbances and confusion, speech problems;
nosebleeds, changes in blood pressure;
anemia, pallor skin;
excessive fatigue, muscle pain with light exertion.

Vitamin B17

This is a vitamin-like compound, which belongs to the group of vitamins B. It is B17 that is considered a substance that can fight the development of cancer. Its analog names: nitriloside, laetrile, amygdalin.

Exact dosage per at the moment does not exist, since the vitamin is quite toxic and can bring harm rather than benefit to the human body. Therefore, it should be used with caution.

List of foods that contain vitamin B17:

bitter almonds;
clover (decoctions and teas);
millet;
pumpkin seeds;
dried apricots;
rowan;
pits of apricot, cherry, peach, plum, apple, pear, nectarine, orange;
flaxseed;
raisin;
lentils;
elder;
quince;
apricot oil;
macadamia nuts;
cashew;
currants, gooseberries, raspberries;
lima beans;
papaya seeds.

Why are B vitamins needed and how are they useful?

Products containing vitamin B in its various forms are very diverse. Due to this, it is not difficult to balance your daily diet by enriching it with this component. But what distinctive feature this vitamin group? Why is vitamin B so beneficial?

The main difference from other substances important for health is that B vitamins, although produced by the body independently in modest quantities, do not accumulate. Therefore, it is important that every day a person receives their minimum dose. And they are absorbed an order of magnitude better when taken in a comprehensive manner.

Why is vitamin B so necessary for humans?

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

Stick to minimum dose organic matter important for maintaining health and good mood. Based on the data presented, it is possible to compensate for the lack of individual compounds from general list B vitamins through products, thereby diversifying the menu.

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

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

B-vitamin complex responsible for converting glucose into energy, protein and fat metabolism. Required for normal functioning nervous system, maintaining muscle tone, work of the gastrointestinal tract. Responsible for the health of skin, hair, eyes, oral cavity and liver. Therefore, it is very important that daily diet The child had products containing each of the vitamins of the complex. In our The menu is designed in such a way that the child receives all the vitamins and microelements he needs.

Important to know

I would like to draw your attention to additional sources containing the B-vitamin complex - any vitamin preparations and biologically active additives valid only after receiving it from a doctor biochemical analysis the child’s blood and, accordingly, the doctor’s prescription of this or that vitamin complex. Hypervitaminosis(excess vitamin) is no less dangerous than hypovitaminosis(vitamin deficiency) and avitaminosis(lack of a vitamin or group of vitamins).

To maintain balance and avoid vitamin B deficiency, pay attention to the child’s well-being - I indicated the symptoms of vitamin deficiency (vitaminosis or hypovitaminosis is certainly more frequent occurrences, rather than hypervitaminosis). What you and I as mothers can do on our own is, of course, closely monitoring the nutrition of our children and their well-being. Click the links below for an infographic listing foods rich in each B-complex vitamin.

B1 (thiamine)

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

Symptoms of vitamin B1 deficiency: muscle spasms.

B2 (riboflavin)

Necessary for protein and carbohydrate metabolism, fat breakdown. Responsible for good eyesight and skin health.

Symptoms of vitamin B2 deficiency: irritation of the mucous membranes, sensitive and inflamed eyes.

B3 (niacin)

Needed to ensure smooth functioning of the gastrointestinal tract, for skin health, normal exchange substances and nervous system health. A consequence of niacin deficiency is dementia syndrome (acquired decrease cognitive activity with the loss of previously acquired knowledge).

Symptoms of vitamin B3 deficiency: dermatitis, diarrhea, fatigue.

B5 (pantothenic acid)

Necessary for the synthesis of fats and fatty compounds, carbohydrates, and the absorption of amino acids. Cases of deficiency of this microelement are extremely rare if the child’s diet contains sufficient amounts of proteins, fats, and vitamins B and C.

Symptoms of vitamin B5 deficiency: increased fatigue, tingling toes, sleep disorders, headaches and muscle pain.

B6 (pyridoxine)

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

Symptoms of deficiency: skin rashes, nervous disorders.

B7 (biotin)

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

Symptoms of deficiency: dermatitis.

B9 (folic acid)

Participates in DNA synthesis, hemoglobin formation, protein synthesis.

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

B12 (cyanocobalamin)

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

Symptoms of vitamin B12 deficiency: fatigue, irritation, loss of strength, nervous exhaustion.

In our culinary collection of recipes for baby food There are many dishes high in B vitamins. We have compiled each vitamin in this group with detailed instructions on preparation.

Informational

With every use healthy products nutrition the body receives a portion of vitamins; and it doesn't have to be fresh vegetables and fruits. For example, only one buckwheat porridge contains vitamins D, E, B, A. However, there are times when it is necessary to increase the amount of a certain vitamin in the body. This can be done by taking the substance orally in tablet form or by eating foods that contain it.

In today's article we want to talk about B vitamins. You will find out what they are, why the body needs them, what foods they contain, the daily dose and other useful information.

What are B vitamins?

B vitamins are water-soluble substances. Some experts call them a team, since they interact with each other, providing a person wellness and health status. We suggest that you familiarize yourself with the list of essential B vitamins.

B1 (Thiamin)

A colorless element in crystalline form. It is vulnerable to an alkaline environment, but does not lose its properties with slight heating.

Role in the human body. Thiamine converts fats, carbohydrates and proteins entering the body into energy. He takes part in education new blood, promotes normal functioning brain, helps to work cardiovascular system and gastrointestinal tract. Thiamine also protects against negative impact alcohol and tobacco, and not so long ago experts found that it prolongs youth.

Daily requirement. Men over 18 years of age need 1.6–2.5 mg of the substance. For example, women need 1.3 to 2.2 mg, and children need 0.5 to 1.7 mg.

Sources of thiamine:

- beef;

Poultry meat;

Chicken, pork, beef liver;

Egg yolks;

Legumes;

Rice porridge;

Oatmeal;

Pistachios;

Sunflower seeds.

Lack of substance. Thiamine deficiency manifests itself in the form of the following symptoms: decreased blood pressure, insomnia, arrhythmia, weight loss, tachycardia, depressed emotional state, nausea.

B2 (Riboflavin)

Riboflavin substance yellow with an orange tint. It is shaped like a needle crystal. It is slightly soluble in water, but disappears when mixed with alcohols, chloroform or acetone.

Role in the human body. Riboflavin promotes the body's absorption of proteins, fats and carbohydrates, and accelerates the regeneration of the skin. Together with retinol, it improves vision and reduces the risk of cataract formation.

Daily requirement. Men need to receive 1.4 – 3 mg of riboflavin per day. Women – 1.2 – 2.2 mg, children – 1.0 – 1.8 mg.

Sources of riboflavin:

- beef;

Mutton;

Liver;

Heart;

Fermented milk and dairy products;

Almonds;

Legumes;

Broccoli;

Lack of substance. When there is not enough riboflavin, a person feels headache, irritability, suffers from sleep disturbances, feels loss of appetite. The deficiency is also reflected on the skin in the form of dryness and a tendency to acne.

B3 (Nicotinic acid)

B3 looks like a white powder and has a crystalline structure. It is poorly soluble in alcohols and water.

Role in the human body. The vitamin improves digestion and speeds up the process of obtaining energy from fats, proteins and carbohydrates. Thanks to its intake into the body, the risk of developing cancer is reduced. It also promotes the production of thyroxine, insulin, and cortisol.

Daily requirement. Men need 16 to 28 mg daily nicotinic acid, women - 14 - 20 mg, and children from 10 to 19 mg.

Sources of niacin:

- poultry meat;

Beef liver;

Heart;

Milk;

Chicken eggs;

Almonds;

Parsley;

Green peas;

Potato.

Lack of substance. With a lack of nicotinic acid, a person quickly gets tired, loses appetite, faces skin diseases, and worsening digestion. There is also a decrease in immunity.

B5 (pantothenic acid)

Pantothenic acid dissolves well in water and loses its properties under the influence of low or high temperatures.

Role in the human body. The substance, along with other B vitamins, improves metabolism. It prolongs youth, promotes the formation of antibodies, heals the skin, and improves its condition. The important role of pantothenic acid in counteracting diseases such as arthritis, acne, and allergies was also noted.

Daily requirement. Adult men and women need 10 to 12 mg daily, children under 13 years old - 3 to 7 mg.

Sources of pantothenic acid:

- poultry meat;

Pork, chicken and beef liver;

Fermented milk products;

Bananas;

Oranges;

Oatmeal.

Lack of substance. When there is a shortage of B5, skin diseases(dermatitis, eczema, peeling), the central nervous system is disrupted, fatigue is observed, and the condition of hair and nails worsens.

B6 (pyridoxine)

The substance looks like a colorless crystal. It dissolves in alcohols and water.

Role in the human body. Pyridoxine improves the metabolism of carbohydrates, fats and proteins. It is responsible for the correct production of hormones, strengthens the nervous system, and normalizes the amount of cholesterol. Its positive role in the prevention of diseases of the heart, blood vessels, and brain was noted. B6 also accelerates hair growth.

Daily requirement. Men need 2 mg daily, women – 1.8 mg, and children over a year old– from 0.9 mg to 1.6 mg.

Sources of pyridoxine:

- liver;

Heart;

Dairy food products;

Citrus;

Strawberry;

Tomatoes;

Lack of substance. When the body does not receive enough pyridoxine, a person suffers from insomnia, loss of appetite, stomatitis, and nausea. Immunity also deteriorates.

B7 (biotin)

Biotin is highly soluble in water and is destroyed by exposure to high temperatures.

Role in the human body. The component promotes the synthesis of hormones, normalizes microflora in the stomach, regulates the amount of sugar in the blood, improves the condition of hair, nails and skin. B7 also enhances the effect of vitamin C.

Daily requirement. Adult men and women are recommended 30 mcg of biotin per day, children under 13 years old - from 8 to 20 mcg.

Sources of biotin:

- beef;

Chicken meat;

Liver;

Sea fish;

Milk;

Fermented milk products;

Corn;

Green peas;

Tomatoes;

Potato;

Apples;

Carrot.

Lack of substance. With a lack of biotin, the condition of the skin, hair and nails worsens. There is drowsiness, low blood pressure, and loss of strength.

B12 (cyanocobalamin)

Cyanocobalamin appears as dark red crystals. It is resistant to ultraviolet radiation and heating.

Role in the human body. The vitamin promotes hematopoiesis, supports in good condition CNS and reproductive function, normalizes blood pressure, energizes you with vivacity and energy. It has also shown effectiveness in the fight against anemia, senile dementia And premature aging. It is sprayed externally on hair to accelerate growth and improve structure.

Daily requirement. It is enough for adults to consume 2.0 - 3.0 mcg of B12 every day, and children need 1.0 - 2.0 mcg per day.

Sources of cyanocobalamin:

- liver;

Heart;

Beef;

Poultry meat;

Salmon;

Sardines;

Dairy products;

Sea kale;

Shrimps;

Lack of substance. When the body lacks B12, the functioning of the central nervous system, brain, and gastrointestinal tract deteriorates, vision decreases, and hair structure deteriorates. The risk of stomach ulcers also increases.

B17 (amygdalin)

Acid B17 is highly soluble in water. It belongs to vitamin-like components.

Role in the human body. Scientists believe that the substance can reduce the risk of cancer occurrence and progression, prevent the formation of metastases, and reduce the pain of cancer patients. B17 also prevents the appearance of unwanted formations in the body.

At the moment, WHO has not officially confirmed the properties of B17, however, scientists continue research.

B vitamins are a whole group of water-soluble compounds that take part in all metabolic processes occurring in the body. They help release energy from various nutrients, which contain calories. Vitamin preparations of this group are widely used to treat diseases of the nervous system.

The development of hypervitaminosis of water-soluble vitamins is extremely rare, since excess is quickly removed from the body naturally(excreted by the kidneys).

Vitamin B1 (thiamine)

This compound is found in many foods and can be synthesized in some quantity normal microflora inhabiting the human intestine. During the heat treatment of food, as well as during the refining of grain crops, thiamine is partially destroyed; in this case, up to 25% of the vitamin is lost.

The absorption of B1 is negatively affected by the consumption of alcoholic beverages and food containing carbon dioxide salts and compounds. citric acid. Vitamin absorption is also markedly reduced in people suffering from nicotine addiction.

What is vitamin B1 for?

Thiamine is directly involved in almost all metabolic processes (lipid and protein metabolism, as well as the absorption of amino acids), acting at the cellular level. It is necessary to provide the body with energy.

The functional activity of the brain largely depends on vitamin B1. The compound takes part in the biosynthesis of acetylcholine, a mediator responsible for the transmission of impulses in the central nervous system. Consumption sufficient quantity B1 significantly improves cognitive functions and memory ability, and also ensures normal tone of the digestive tract and myocardium. Thiamine is responsible for the transmission of information at the gene level, which occurs during cell division.

Important:thiamine is present mainly in plant foods. Animal products contain relatively little vitamin B1.

Animal sources B1:

milk (preferably whole milk);
fermented milk products (including cottage cheese and cheese);
lean pork;
eggs.

Plant sources B1:

bran;
yeast;
sprouted grains;
cereals;
various cereals (and wheat);
cabbage (all types);
carrot;
green peas;
beet;
apricots (including dried apricots);
rose hips.

Consumption standards B1

To avoid hypovitaminosis, it is recommended for an adult to consume an average of 1 to 2.5 mg of thiamine daily (men need 1.3-1.4 mg, and women need 1.1-1.3 mg). During pregnancy, the required daily dose should be increased by 0.4 mg, and during lactation – by 0.6 mg.

IN childhood the need for B1 is slightly lower - from 0.5 mg for babies in the first year of life to 2 mg per day for older children.

Please note: increased doses of vitamin B1 are required during physical and psycho-emotional overload (), as well as when the body is poisoned with nicotine and heavy metals. In such situations, the recommended daily amount can be up to 5 mg, which corresponds to the maximum permissible level consumption.

If a person regularly consumes alcohol and/or a lot of foods rich in carbohydrates, the need for thiamine increases. Slightly smaller amounts of vitamin B1 are required by people whose diet includes a lot of protein and fat.

Causes of hypovitaminosis caused by B1 deficiency

The main causes of thiamine deficiency in the body include:

monotonous food;
abuse of products from wheat flour fine grinding;
consumption of large amounts of refined carbohydrates;
consumption of foods containing thiaminase (an enzyme that can destroy vitamin B1);
chronic alcoholism (hypovitaminosis of vitamin B1 is recorded in 25% of alcohol abusers).

Thiamine deficiency leads to a decrease in the production of the body's own protein compounds, disruption of the processes of transamination of amino acids and oxidation of carbohydrate compounds. The concentration of under-oxidized products in the blood serum and urine increases and the synthesis of the neurotransmitter acetylcholine decreases. As a result, the functional activity of the gastrointestinal tract, nervous and cardiovascular systems is disrupted.

Symptoms of hypovitaminosis for vitamin B1

Signs of hypovitaminosis B1 may include:

violations of basic brain functions;
coordination disorders;
memory impairment;
irritability;
nervousness;
insomnia;
muscle weakness;
weight loss, general exhaustion;
increased pain sensitivity;
burning sensation in the limbs;
paresthesia (sensitivity disturbances);
hepatomegaly;
shortness of breath due to minimal exertion;
low blood pressure;
rapid heartbeat;
development of acute cardiovascular failure.

Vitamin deficiency in especially severe cases leads to the development of a pathology known as take it.

Characteristic clinical manifestations of this disease are:

Indications for the use of thiamine

Vitamin B1 preparations are indicated for the treatment of pathologies of the cardiovascular and nervous systems, as well as for some diseases of the digestive system and skin diseases.

Important: The need for vitamin B1 increases with the use of diuretics in the treatment of hypertension, since the process of removing water-soluble compounds from the body is accelerated.

Thiamine is prescribed if diagnosed:

endarteritis;
myocarditis;
circulatory failure;
peripheral paralysis;
neuritis;
brain dysfunction;
enterocolitis;
chronic;
disruption of absorption processes in the intestine;
condition after gastric surgery;
cirrhosis;
pustular inflammation of the skin;
skin itching of any origin;

Hypervitaminosis

Long-term (course) parenteral administration Thiamine preparations sometimes cause renal dysfunction (development of failure), disorders of the liver enzyme systems and fatty degeneration of this organ.

Vitamin B2 (riboflavin)

This compound, also known as the antiseborrheic vitamin, enters the body through the nutritional route (i.e., with food) and is produced by microflora that normally lives on the walls of the large intestine.

When cooking food, on average, a fifth of riboflavin is lost, but it has been established that vitamin B2 is quickly destroyed during defrosting, as well as under the influence of ultraviolet (in particular, solar) radiation.

Riboflavin is needed by the body to create new nerve cells, maturation of red blood cells and absorption of such vital important element, like iron. B2 regulates the amount of hormones produced by the adrenal glands. The compound is one of the components of rhodopsin, which protects retina from UV rays.

Important: Vitamin B2 is better absorbed by the body when it comes from animal products.

Animal products containing B2:

fish;
liver of animals and fish;
eggs (white);
whole cow's milk;
cheeses;
yoghurts;
pressed cottage cheese.

Plant sources B2:

bakery products made from wheat flour;
tomatoes;
cabbage;
cereals (oatmeal and buckwheat);
green peas;
leafy greens (etc.);
rose hips;
yeast.

Riboflavin consumption rates

An adult requires an average of 2 mg of riboflavin per day (1.3-1.5 mg for women and 1.5-1.8 mg for men). Pregnant women require an increase in intake by 0.3 mg per day, and nursing mothers by 0.5 mg.

Infants up to 6 months need 0.5 mg of vitamin per day, and babies from 6 months to 1 year – 0.6 mg. For children under 10 years of age, the requirement gradually increases from 0.9 to 1.4 mg per day.

Hypovitaminosis

With B2 deficiency, the following develop:

swelling of the tongue;
“jams” (cracks and small ulcers) in the corners of the mouth;
in the face and neck area;
photophobia;
lacrimation;
burning sensation in the eyes;
"night blindness";
sharp deterioration in appetite;
headaches;
dizziness;
decline physical activity and performance;
growth retardation (in children).

Indications for taking riboflavin

B2 drugs are prescribed if the patient is diagnosed with:

hypoacid gastritis;
hemeralopia (“night blindness”);
dermatitis;
thyrotoxicosis;
eye diseases (keratitis and conjunctivitis, cataracts);
anemia;
Addison's disease;
cirrhosis;
Botkin's disease;
radiation sickness;
chronic hepatitis;
intestinal pathologies (colitis and enteritis);
rheumatism;
poisoning with salts of heavy metals.

Hypervitaminosis

Excess vitamin B2 does not have a toxic effect, since the mucous membranes of organs gastrointestinal tract cannot absorb riboflavin in quantities that pose a danger to the body.

Vitamin B3 (PP, niacin, nicotinic acid)

Vitamin B3 is the most stable compound of this group. It enters the body with food and is also formed during the biotransformation of the amino acid tryptophan.

Why is niacin needed?

B3 takes part in the biosynthesis of a number of enzymes, as well as in the absorption of nutrients and the release of energy from them. The vitamin is able to normalize cholesterol metabolism and stimulate carbohydrate metabolism. Niacin is necessary for the production of a number of hormones (including sex hormones and insulin). B3 provides normal functional activity central nervous system and stimulates the formation of red blood cells. Niacin helps lower blood pressure.

Niacin (B3) is found primarily in animal products. IN plant products its content is much less.

Animal sources of vitamin PP:

lean meat;
beef and pork liver;
fish;
eggs.

Herbal products:

parsley;
pepper;
carrot;
green peas;
buckwheat;
legumes (in particular soybeans);
most types.

Hypovitaminosis B3

Important:The causes of hypovitaminosis may be the same type of diet or malnutrition. A lack of nicotinic acid is often observed in adherents of a vegetarian diet.

Niacin deficiency is characterized by the following clinical manifestations:

increased fatigue;
muscle weakness;
tongue soreness;
pale skin of the face and hands;
dry skin;
deterioration in memory ability.

Long-term hypovitaminosis of vitamin B3 can lead to the development of pellagra. The disease is accompanied by severe disorders of the digestive system, damage to the skin and nervous system. Mental disorders cannot be excluded.

Please note:Niacin deficiency accompanies diseases such as hypertension, atherosclerosis, pathologies thyroid gland, gastritis, rheumatism and inflammation of the gallbladder.

Consumption standards B3

Adults require an average of 20 mg of niacin per day. The permissible (safe) amount is 60 mg. The norm for children is from 6 to 20 mg, depending on age.

Hypervitaminosis

Hypervitaminosis of vitamin B3 can negatively affect the condition of the liver. One of the signs of exceeding the recommended dose is facial skin flushing.

Vitamin B5 (pantothenic acid, panthenol)

Panthenol is found in the most various products nutrition and is produced in small quantities intestinal microflora.

Vitamin B5 is destroyed when heat treatment, if the pH of the environment is shifted to the acidic or alkaline side.

Why is vitamin B5 needed?

Panthenol helps obtain energy from food. It is necessary for the breakdown of lipids and carbohydrate compounds, as well as the biosynthesis of neurotransmitters and antibodies. B5 is involved in tissue regeneration and the formation of adrenal hormone. Pantothenic acid takes part in the process of hematopoiesis.

Where is B5 present?

Animal products containing B5:

pork, beef and other types of meat;
liver;
offal;
egg yolk;
poultry meat;
milk and dairy products.

Plant products that are considered sources of B5:

legumes;
green vegetables;
cauliflower;
red beets;
nuts();
mushrooms;
brewer's yeast.

An adult needs to consume from 4 to 7 mg of panthenol per day. Children require 2 to 5 mg depending on age.

Hypovitaminosis

Since B5 is present in a wide variety of foods, deficiency is extremely rare.

With a lack of panthenol, the following symptoms are possible::

sleep disorders;
lethargy;
fatigue;
paresthesia and pain in the lower extremities;
various metabolic disorders;
dyspeptic disorders;
nervous system disorders.

In the form of calcium pantothenate, the vitamin is prescribed for the following pathologies:

neuralgia;
polyneuritis;
skin burns;
eczema;
hyperthyroidism;
toxicosis of pregnant women;
intestinal dyskinesia (or atony in the postoperative period).

Vitamin B6 (pyridoxine)

Vitamin B6 is a series of related water-soluble compounds with similar chemical structure. The group includes compounds such as pyridoxine (most often included in drugs), pyridoxal and pyridoxamine.

The body receives B6 mainly through nutrition. A certain amount of this biologically active compound is produced by intestinal microflora. The biosynthesis process is disrupted against the background; application antibacterial agents is common cause hypovitaminosis. When food is cooked, a significant portion of the vitamin is lost. Pyridoxine, although quite resistant to heat, is quickly destroyed when exposed to light.

Why is vitamin B6 needed?

B6 takes part in almost all metabolic processes and regulates the activity of several dozen enzymes. Pyridoxine allows the body to absorb proteins and unsaturated fatty acids. The vitamin is necessary for the biosynthesis of prostaglandins, which are responsible for the regulation of cardiac activity and blood pressure levels.

Thanks to the influence of pyridoxine on the synthesis of antibodies and the process of cell division, it is strengthened. The functional activity of the central nervous system depends on B6. Pyridoxine is involved in the synthesis of a number of nervous system mediators (dopamine, norepinephrine and serotonin), which are responsible for emotional mood and brain function in general. The vitamin improves the condition of nails (makes them stronger and less brittle) and skin (increases elasticity).

Pyridoxine is needed for the transfer of genetic material. It affects the production hydrochloric acid glands of the stomach, as well as on the biosynthesis of hormonal compounds and hematopoiesis (in particular, the formation of red blood cells).

What foods are high in vitamin B6?

Animal sources of B6:

poultry meat;
veal;
lean pork;
beef liver.

bakery products made from wholemeal flour;
cereals (buckwheat and);
potato;
tomatoes;
carrot;
pepper;
cabbage (white);
leafy greens;
citrus;
strawberry;
cherries;
nuts (hazel and walnuts).

Consumption standards

For an adult, the daily norm is on average 2 mg of pyridoxine (1.8-2.2 mg for men and 1.6-2.0 mg for women). During pregnancy, it is recommended to increase consumption by 0.3 mg, and during breastfeeding– by 0.5 mg.

Babies of the first year of life require 0.5-0.6 mg of pyridoxine per day. Children from one to 3 years old need 0.9 mg of vitamin B6, from 4 to 6 - 1.3 mg, and from 7 to 10 - 1.6 mg of pyridoxine.

Hypovitaminosis

Vitamin B6 deficiency leads to the development of the following symptoms:

drowsiness;
anxiety;
increased irritability;
diseases of the mucous membranes;
dermatitis;
anemia (in children);
decreased immunity;
peripheral neuritis;
dyspeptic disorders.

Important: hypo- and avitaminosis of vitamin B6 is especially dangerous for children on artificial feeding, pregnant women (especially against the background of early toxicosis and gestosis), women taking birth control pills(). Lack of pyridoxine also worsens the condition of patients suffering from joint diseases, chronic pathologies liver and atherosclerosis.

Pyridoxine is indicated if the patient is diagnosed with:

anemia;
decreased level of white blood cells;
toxicosis of pregnant women;
radiculitis;
neuritis;
neuralgia;
parkinsonism;
hepatitis.

Please note:pyridoxine is also indicated for seasickness. The need for vitamin B6 increases under stress, as well as against the background of alcohol abuse and nicotine addiction.

Hypervitaminosis

An excess of vitamin B6 is possible when consumed in daily doses exceeding 6 mg. Hypervitaminosis can cause nervous diseases.

Vitamin B7 (biotin)

Vitamin B7 is stable during cooking.

Why is biotin needed?

Biotin activates enzymes produced digestive system. B7 also has great value For normal course metabolic processes. The vitamin is required for cell division and transmission of hereditary information.

Animal products:

beef liver;
egg yolk;
milk;
sea fish.

Plant products - sources of B7:

parsley;
peas;
nuts;
brewer's yeast.

Daily requirement

An adult needs 30-100 mcg of B7 per day. The maximum safe amount is 150 mcg.

Hypovitaminosis caused by B7 deficiency

Biotin deficiency may be associated with consumption raw eggs, the protein of which interferes with the absorption of the vitamin, as well as with the abuse of alcoholic beverages.

Signs of hypovitaminosis are:

anemia;
seborrhea;
depression;
sleep disorders;
lack of appetite;
myalgia;
dyspeptic disorders;
dry skin;
increased level;

Vitamin B9 (folic acid)

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Folic acid enters the body from the outside and is produced by the symbiotic microflora of the large intestine. When storing food, the vitamin is destroyed quite quickly. B6 is deposited in the liver, forming a reserve that lasts for 3-6 months.

Why do you need B9?

Folic acid is involved in protein metabolism and is important for cell growth and division, as well as for the transmission of hereditary information. B9 is needed for the synthesis of transmission mediators nerve impulse and blood cells.

Animal products contain very little of this vitamin, more or less significant amount he is present in egg yolk, cheese and red fish.

Plant foods containing folic acid:

Hypovitaminosis

Folic acid deficiency in pregnant women leads to pathologies intrauterine development child (the skeleton and central nervous system of the fetus suffer), and in the future - mental disorders in children.

Hypovitaminosis B9 can cause diseases of the digestive tract and blood pathologies.

Consumption rate B9

An adult needs 200 mcg per day. Breastfeeding women are advised to increase their vitamin intake to 300 mcg. Children of the first year of life need from 40 to 60 mcg per day, and at the age of 1 to 3 years – 100 mcg. At older ages, consumption rates are the same as for adults.

Hypervitaminosis

The safe amount is 600 mcg.

Excessive intake of B9 into the body has toxic effects, which is especially pronounced against the background of diseases such as epilepsy.

Vitamin B12 (cyanocobalamin)

Vitamin B12 is a water-soluble substance whose structure includes a cobalt molecule. Cyanocobalamin tends to be deposited in the body, mainly in the liver.

The body receives most of B12 through nutrition, and a relatively small amount of the substance is synthesized by intestinal bacteria. Cyanocobalamin is quite resistant to high temperatures, but the activity of the vitamin decreases significantly when exposed to UV radiation, oxygen, and in environments with a pH shift to the alkaline or acidic side.

Why do you need vitamin B12?

B12 is necessary for obtaining free energy from compounds containing calories. Thanks to this vitamin, the body freely absorbs amino acids and lipid compounds. Cyanocobalamin is especially important for those cells whose division is particularly active. This vitamin takes part in the biosynthesis of the protective myelin sheath nerve fibers, as well as in the production of mediators responsible for the transmission of nerve impulses. B12 is needed for the maturation of red blood cells. It is able to stimulate the coagulation system and strengthen the immune system. Vitamin may reduce general level cholesterol in the blood plasma, preventing the development. In addition, B12 normalizes the functional activity of the liver.

Vitamin B12 intake standards

The daily requirement of an adult for cyanocobalamin is, on average, 3 mcg. The maximum safe daily amount is 9 mcg.

During pregnancy and lactation, B12 intake increases (recommended dose - 4 mcg per day).

Infants up to 6 months need to receive 0.4 mcg of the vitamin per day, and babies from 6 months to 1 year – 0.5 mcg. For children from 1 year to 3 years, the norm is 1.0 mcg, from 4 to 10 years – 1.5 mcg, and from 5 to 10 years – 2.0 mcg. The needs of adolescents are the same as those of adults.

Animal sources of B12:

liver (beef and pork);
offal (heart kidneys);
sea fish;
seafood (oysters,);
poultry meat;
eggs.

Important: Vegans need to take special dietary supplements and constantly monitor the sufficiency of vitamin B12 intake due to its absence in plant foods.

Pseudovitamin B12

“Pseudovitamins B12” are substances similar to vitamin B12 found in some living organisms, for example, in blue-green algae of the genus Spirulina, yeast, etc. These substances are especially dangerous for vegetarians who try to use them to compensate for vitamin B12 deficiency. They have been shown to block the metabolism of human breast cells and cause false blood test results when examining vitamin B12 concentrations.

Hypovitaminosis

Characteristic manifestations of B12 deficiency are:

sharp deterioration in appetite;
general weakness;
spasmodic pain (in the epigastrium);
gastritis;
duodenitis;
gastrointestinal organs.

Important: Vitamin deficiency provokes the development of severe anemia. Acute deficiency is accompanied by diseases of the nervous system and threatens mental disorders.

Indications for starting cyanocobalamin

B12 drugs are prescribed for the following pathologies:

prematurity;
infections of newborns;
anemia in pregnant women;
anemia (hyperchromic, pernicious and agastric);
pancreatitis (chronic form);
liver pathologies;
radiculitis;
cerebral palsy;

The B vitamin group is known for its beneficial properties: participation within metabolic processes, positive effect on the brain and nervous system. These substances are synthesized by the body itself, but they can be replenished from food to be received daily required quantity.

B vitamins

Group B includes several substances:

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

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

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

regulates the synthesis of nerve cells, the activity of brain transmitters;
helps the maturation of red blood cells, the absorption of iron;
controls the production of hormones in the right amount;
helps reduce the effect of ultraviolet radiation on the retina of the eyes;
has a good effect on the skin and mucous membranes.

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

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

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

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

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

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

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

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

Cyanocobalamin (B12) performs the following functions:

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

Where is vitamin B found?

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

Riboflavin

What foods contain vitamin B2:

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

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

Vitamin B6

What foods contain vitamin B 6:

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

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

Folic acid

IN large quantities contains folic acid in foods plant origin(vegetables and fruits):

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

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

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

What does vitamin B12 contain?

Vitamin B12 is found in foods:

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

Symptoms of deficiency:

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