Products containing B vitamins. What foods have 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 care must be taken that they are included in the daily diet of each person. So that you know how you can replenish their reserves, I will tell you where the B vitamins are found.

*Vitamin B 1 (thiamine). The following foods are rich in them: liver, nuts, bread, especially from wholemeal flour, potatoes, peas, pork, oysters. A large amount of thiamine contains egg yolk, beans, corn, asparagus, bran, yeast, some cereals (especially buckwheat), as well as germinated grains of wheat and barley. It must be remembered that smoking, alcohol, the presence of a high carbohydrate content in the diet, strong tea, and prolonged heat treatment destroy this thiamine. But he is responsible for memory, the functioning of the nervous system, increases resistance to infections!

*Vitamin B2(riboflavin) is found in milk and dairy products, fish, eggs, cheese, offal, poultry meat, yeast, liver. A lot of it in dark green vegetables (broccoli, spinach), cereals, nuts, 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 is involved 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, green vegetables. In addition, it is found in brewer's yeast, offal (especially liver), cereals, whole grain bread. The "enemies" of niacin are heat treatment and alcoholic beverages. The lack of nicotinic acid is manifested in sleep disturbances, irritability, bad mood.

*Vitamin B4(choline). A large amount of choline is found in living organisms, especially in the brain, egg yolk, liver, heart muscle, kidneys. He is responsible for memory, the nervous system, 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, whole grain bread. Pantothenic acid is involved in the metabolic process, and is also responsible for tissue regeneration, prevents the penetration of infection into the skin and mucous membranes. If your arms and legs often numb, wounds heal poorly, most likely, your body lacks it.

*Vitamin B6(pyridoxine). The following foods are very rich in them: beef, milk, eggs, organ meats, 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 the intake of alcoholic beverages, destroys it. Vitamin B6 is responsible for a good mental attitude, sound sleep and excellent appetite, and its lack leads to the development of cardiovascular diseases.

*Vitamin B7(biotin) is found in large quantities in the 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 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 contributes to the normal development of the fetus.

*Vitamin B10 or para-aminobenzoic acid is found in eggs, milk, potatoes, brewer's yeast, vegetables. It is responsible for the beauty of the skin, and also supports the intestinal microflora.

*Vitamin B11 or carnitine rich foods such as fish, meat, poultry, milk, cottage cheese, cheese. Carnitine increases the body's defenses, stimulates the brain, heart, kidneys and muscles.

*Vitamin B12 or cyanocobalamin is responsible for the nervous system and is found in poultry meat, eggs, seafood, cheese, offal, as well as soy, 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 dried apricots, cherries, and bean grains. The use of foods 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, what products contain their components. Include them in your diet to diversify your diet!

Vitamin B1 was the first to be discovered. Since it dissolves in water, the body needs to replenish it daily. 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 the cooking process.. It is easily destroyed by heat treatment (especially by boiling), as well as contact with metals. Thiamine (vitamin B1) also breaks down in the process of refining grain products (muesli and instant cereals).

Also, the process of absorption of thiamine by the body is reduced by the use of products containing carbonic salts and salts of citric acid, alcohol, tobacco, 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 vegetables:

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

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

Where is vitamin B2 found?

The next "energy" for the body is vitamin B2(riboflavin or anti-seborrheic vitamin).

It is a yellow-orange substance, 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 blood formation.

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 foods of plant origin, namely:

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

A large number 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 B vitamins, it is the most chemically stable.. Often enters the body with food, but can also be synthesized in the body.

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

Vitamin B3 is mainly found in animal products.:

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

Much a smaller amount of vitamin PP is found in plant products:

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

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

Food rich in vitamin B5

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

A considerable amount of vitamin B5 in:

• legumes;
• fresh vegetables (asparagus, beets, cauliflower);
• in green tea;
• mushrooms (porcini, 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 - 5 mg, maximum - 15 mg. Vitamin B5 deficiency is extremely rare.

What foods contain vitamin B6?

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

In high doses, vitamin B6 is found in plant foods:

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

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

The norm of vitamin B6 per day is 2 mg, not more than 6 mg.

You need to know that in large doses this vitamin is toxic, and long-term intake of a large amount 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. The intake of vitamin B7 in therapeutic doses contributes to the treatment of diabetes and neuralgic comorbidities (what else is 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 amounts in:

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

A very small amount of vitamin B9 is found 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 (there are reserves of folate in the liver for up to six months). When storing products containing folacin, it quickly collapses. Therefore, to replenish the body's reserves, you should consume fresh vegetables.

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

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

Learn about foods containing vitamin A to make your diet as balanced as possible. - to help you.

What vitamins should you drink in winter, when fresh foods rich in nutrients become scarce -

It refers to a whole group of water-soluble compounds involved in all metabolic processes that occur in the body. They help release energy from various nutrients that have calories in their composition.

Foods rich in thiamine

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

There is a lot of thiamine in legumes, black currants, rose hips, walnuts, yeast, egg yolk, wholemeal bread and Brussels sprouts. Foods containing vitamin B in large quantities help maintain immunity. They are also found in the kidneys, liver, heart, brain, lamb, beef and pork. It is also present in pumpkin, pepper, 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 beauty and health vitamins

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

That's why it's so important to be aware of which foods have 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 powder soluble in liquid. Niacin is considered the most stable chemically than other vitamins from this group.

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

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

The vegetable raw materials of nicotinic acid contain much less, 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 an excess of niacin can provoke vasodilation, in addition, such a 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 the 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, wheat germ, soy, liver, spinach, kale, green vegetables, and pharmacy brewer's yeast.

An adult needs 500 mg of choline per day. During illness and during sports, the dose should be increased. Such a vitamin should be intensively consumed during intense exertion, exhaustion of the nervous system and physical stress.

Vitamin B5: description

Pantothenic acid is present in almost all foods. This vitamin starts recovery processes in the body, improves fat metabolism, raises hemoglobin, synthesizes sex hormones and fatty acids. It maintains the immune system in excellent condition, actively participating in the synthesis of antibodies. Without pantothenic acid, their number is reduced, due to which the body ceases to fight 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. That is why foods with vitamin B5 should not be boiled or fried for a long time. Its conservation is also not recommended, since acids and alkalis also lead to the destruction of a valuable substance.

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.

Foods with vitamin B6

A substance such as pyridoxine is involved in the synthesis of fatty acids and hemoglobin, the processes of carbohydrate metabolism, in addition, it is 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 is significantly reduced.

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

Foods fortified with biotin

Vitamin B7 (H) stabilizes blood glucose levels. Such an 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 deficiency will be immediately noticeable.

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

Folic acid is a vital vitamin

Such a substance promotes cell division and the production of nucleic acids. Folic acid is especially important for expectant mothers, as it is involved in the formation of cells and the process of restoring the body.

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

Cyanocobalamin (B12) - "red vitamin"

This substance is involved in almost all life 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 rich in vitamin D3

Human skin under the action 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. At the same time, remember that during frying, the amount of cholecalciferol decreases. Other sources of vitamin D3 are dairy products, milk, egg yolk, various cereals, especially oatmeal.

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

Foods high in vitamin A

Retinol is considered to be a vitamin of youth and beauty, as it is responsible for the condition of nails, hair and skin elasticity. A similar substance is present in food products in different 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 the content of retinol - most of this valuable substance is present in its fat and liver. Salmon and cod also have a lot of vitamin A in their composition. Vitamin A is rich in fruits and vegetables: carrots, rose hips, viburnum, hawthorn, dandelion and many others.

To strengthen the body, it is necessary to eat a varied and proper diet, choosing foods containing a large amount of B vitamins. After all, they are able to improve the functions of the gastrointestinal tract, provide vital energy and positively affect the 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 do not have calories), nor structural components of tissues. The concentration of vitamins in tissues and the daily requirement for them are small, but with insufficient intake 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 norm 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 division and belonged to one vitamin. Later it was found that these are chemically different substances that coexist in the same foods.

All of the 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 work 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 the detailed content in food of each of them.

1. Vitamin B1 or thiamine

• It is often referred to as 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 the first among its group to open.
• Thiamine is found in foods of plant and animal origin and plays an important role in several 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.

Foods rich in thiamine

• Fish:

Fish is high in healthy fats and is 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 are great for snacking and are a great 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 pasta contains 1.6 mg of vitamin B1.

• Legumes:

Hyacinth beans, kidney beans and haricot beans contain vitamin B1. They also contain heart-healthy proteins, which are essential for maintaining energy levels and good health. A small bowl of legumes contains a daily amount of vitamin B1.

2. Vitamin B2

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

Foods with vitamin B2

• Carrot:

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

• 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 still contains vitamin B2. A piece of cheese weighing 100 grams contains 0.57 mg of vitamin B2. Brie cheese, Limburger, Pecorino Romano, Caraway cheese are excellent sources of vitamin B2, calcium and vitamin D.

• Milk:

Goat's 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 are high in riboflavin, calcium, potassium and copper. Almonds are healthy in that 100 grams of nuts contain 1.01 mmg of riboflavin, or 0.28 mg in 28 grams.

3. Vitamin B3

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

What contains B3?

• 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 allowance 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 micrograms of vitamin B, which is 2% of the recommended daily allowance.

Vitamin B	Alternative title	Best Sources	Daily rate	deficit
IN 1	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.
AT 2	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.
AT 3	Niacin	Yeast, meat, fish, milk, seeds, eggs, green vegetables, legumes and grains, poultry, nuts	Men: 16 mg/day; Women: 14 mg/day.	- Weakness in the muscles; - Loss of appetite; — Pellagra.
AT 5	Pantothenic acid	Fresh meat, vegetables and whole grains	Men: 5 mg/day; Women: 5 mg/day	Not detected
AT 6	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.
AT 7	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.
AT 9	Folic acid	Cereals, bread, cereals, vegetables, legumes, oranges, bananas	Men: 400 mcg/day; Women: 400 mcg/day.	- Anemia; - Pain in the gastrointestinal tract.
AT 12	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 high in vitamin B5

• Broccoli:

This green vegetable contains a huge amount of pantothenic acid. Steam broccoli to retain more of its 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 macro elements, as well as vitamin B5. Boiled mushrooms contain 3.6 mg of vitamin B5 per serving weighing 100 grams. Avoid inedible mushrooms, as they contain all the poisonous substances that can be harmful 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 in the manufacture of cheese. 100 grams of whey contains 5.6 mg of vitamin B5, which is approximately 5% of the recommended daily allowance.

5. Vitamin B6

Foods rich in vitamin B6

• Bran

Rice and wheat bran contains the highest amount of vitamin B6. You can also eat bread or cookies, which have bran in their composition. 100 grams of rice bran contains 4.07 mg of pyridoxine, while 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 condiment. In 100 grams of garlic, there are 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 a good substitute for sugar syrup. Molasses contains a lot of magnesium. One cup of molasses contains 0.67 mg of vitamin B6, while 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 production of fat by the body.
• Since biotin is involved in the process of creating 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.
• Young people over 18 and pregnant women are recommended 30 micrograms of vitamin B7 per day.
• Breastfeeding women need 35 micrograms 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 high amounts 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 are second on the list of foods rich in biotin, and proteins, in turn, interfere with its absorption. Try not to overcook the eggs while cooking, as they lose most of the nutrients. It is better not to eat raw yolks, as they can 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.

• Leaf beet:

This green plant is the leader in the amount of biotin. Leaf beets 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 is contained?

• Green leafy vegetables:

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

• Asparagus:

This miracle vegetable is rich in nutrients and contains the highest amount of folic acid. 1 cup of cooked asparagus has 262 micrograms 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 micrograms of folate, which is about 22% of your daily value. In other fruits, there is no such amount of vitamin at all. Avocados also contain fatty acids, fiber, and vitamin K. Avocados can be added to salads and made into delicious and healthy sandwiches.

8. Vitamin B12

• The second name cobalamin 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 the maintenance of normal blood circulation in the body.
• The daily requirement of the human body for cobalamin is different, but the RDA is 2.4 mcg for both men and women.
• Smokers, pregnant women and the elderly need to get more of it.
• It is found mainly in food of animal origin, which increases the risk of deficiency in vegetarians.

What contains vitamin B12?

• Liver:

100 grams of liver contains more than 30 micrograms of vitamin B12. It also has a huge amount of other nutrients, vitamins and minerals that increase libido, give 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, 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.

For the first time, the description of vitamin B was proposed at the beginning of the twentieth century by the Polish biochemist Kazimir 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 smooth functioning of the body and maintaining its normal functioning.

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

Compounds can be contained in food products one by one, but we will consider cases where one product is rich in several "representatives" of this complex at once.

1. Fish. Mackerel, sardines, clams, 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, niacin. The product is rich in thiamine, riboflavin and folate.
5. Dairy products contain a significant amount 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. Contained in the product and 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, linseed and sesame seeds) contain a considerable amount of pantothenic acid, pyridoxine, thiamine, niacin, 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, folic acid.
12. Another source of group B compounds (1, 2, 3, 6, 12) is cabbage.
13. Buckwheat contains a significant concentration of thiamine, riboflavin, niacin, pyridoxine and folic acid.
14. Potatoes are also a storehouse of group B compounds, especially cobalamin, thiamine, riboflavin.
15. The composition of sweet peppers includes B1, B2, B6 and B12.

Daily requirement and list of substances of the complex

The daily norm of a person in substances depends on individual characteristics, such as: age, gender, health status and physical form. We will consider the average daily requirement for compounds. An adult person per day needs to 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 the period of gestation 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: professional athletes, women using hormonal contraceptives. If the work is physically hard, then you also need to use more substances of this complex.

The role of group B and the main functions

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

• normalization of the functioning of the central nervous system;
• increase the protective properties of the body;
• normalization of metabolic processes;
• increased 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;
• lowering 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;
• reduce the risk of thrombosis;
• prevention of the development of oncological ailments, as well as strokes and heart attacks;
• protect cells from damage;
• regulation of insulin levels in the blood.

These are not all the functions of the vitamin complex, but only the main ones. By eating 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 IN 1	Getting energy from proteins, fats, carbohydrates.	Buckwheat, oatmeal, green peas, wholemeal flour products.
Riboflavin B2	Stimulation of metabolic processes in the body, maintaining the normal state of the epidermis, vision, mucous membranes.	Buckwheat, pasta, milk and all dairy products, yeast, all types of cabbage.
A nicotinic acid	Connects proteins and fats, stimulates skin respiration with oxygen.	Nuts, liver, fish, green vegetables, buckwheat, egg yolk, milk, yeast, legumes.
Choline AT 4	Reduces blood sugar, calms nerve cells and the nervous system, contributes to the normalization of weight.	Sour-milk products, legumes, spinach, yolk, offal - liver, kidneys.
Pantothenic acid AT 5	Reduces the level of cholesterol in the body, stimulates the production of energy from food.	Green peas, buckwheat and oatmeal, green vegetables, fish caviar, liver, nuts - hazelnuts, poultry meat.
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, kidney, egg yolk, spinach, yeast, tomatoes, mushrooms.
Inositol AT 8	Reduces cholesterol, stimulates brain activity, reduces the risk of atherosclerosis.	Wheat germ and bran, beef heart, brains, oranges, flour products.
Folic acid AT 9	Contributes to cell division, the formation of nucleic acid and new red blood cells, the healthy development of the fetus.	Honey, citruses, beans, yeast, liver, wholemeal flour.
Cobalamin B12	Stimulate the nervous system, stimulate the growth of the body.	Products of animal origin.

The main thing is that the substances come in moderate and sufficient quantities. Deficiency of substances can cause deterioration not only in appearance, but also in health.

What is deficiency and how to deal with it

It is possible to understand that the body is experiencing a shortage of substances by external signs and a deterioration in the general condition. Deficiency of the compounds of the complex 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 disturbance, memory impairment, headaches, weight gain.

In addition, the disease is characterized by:

• the development of dermatitis;
• depressive disorders;
• increased irritability;
• malfunctions in the functioning of the genitourinary and reproductive systems;
• blanching of the skin;
• malfunctions of 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 the body of a pregnant woman 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 products-sources of the vitamin complex;
• minimize sugar intake;
• refuse to eat products containing preservatives;
• to refuse from bad habits;
• do not take any medications, especially drugs that have 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 is fraught with intoxication. The main reason for the excess of compounds in this group is the abuse of multivitamins and vitamin-mineral complexes.

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

The most dangerous overdose of cobalamin and pyridoxine, as it is fraught with disorders in the functioning of the liver and gallbladder.

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

The human body will not work properly if it is not supported by vital and necessary substances. Eat foods with B vitamins and synthetic drugs should be reasonable. With a deficiency of compounds, you need to adjust the diet - enrich it with source products. With an overabundance, you should stop consuming synthetic vitamins.