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 previously included in this list are now considered analogues of other substances or vitamin-like compounds. This group is found in many products, produced by the human body itself, for example, in the intestines, given the absence of health problems. To maintain an average daily dose of nutrients, you need to know what they contain.

Vitamin B1

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

Products containing vitamin B1 (per 100 g)

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


Barley groats

Oat groats
poultry meat
Buckwheat groats
Mutton
Wheat groats
Green vegetables (dry)
hazelnuts
raw buckwheat

fresh yeast
Peanuts
pistachios
soy beans

Sunflower seeds

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

The lack of vitamin B1 leads to the following consequences:

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

Vitamin B2

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

Foods containing vitamin B2 (per 100 g)

	The amount of vitamin depends on the percentage of whey in the product.

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

Fatty pork and black bitter chocolate
Mutton
Veal, peanut
Dried brewer's yeast


cocoa and eggs

Dry egg powder
cilantro leaves
Powdered milk, 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

Analog titles: nicotinic acid, niacin, vitamin PP. Depending on age, activity during the day and the severity of the loads, the daily allowance 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

Rosehip and pistachios
Dry plums

Wholemeal bread
Dried apricots
Wheat flour
Beef
Beef heart and almonds
beef tongue
dried peaches
Lamb, veal
beef kidneys
Canned salmon
Meat chicken, turkey
dry cod
beef liver
Chicken and sheep liver
Peanuts
Cereals and bran
Dry bread yeast
Dried brewer's yeast

With a deficiency, the following characteristic manifestations occur:

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

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

Vitamin B4

Other name - 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, muffin, pistachios

coriander leaves
Veal
Soybeans, rabbit meat

Sour cream of various fat content
Quail


Pork liver
Beef liver
Egg powder

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

prostration;
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 use of the vitamin can lead to a drop in blood pressure and a depressed heartbeat, diarrhea and excessive salivation may occur.

Vitamin B5

Otherwise it is called pantothenic acid. Without diagnosable health problems, you need to consume it per day from 5 to 10 mg. The dose is increased in case of infectious diseases, during the postoperative period, as part of constant hard 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
white mushrooms
Peanuts
Powdered milk
Pork kidneys
Beef kidneys
Pork liver
Beef

A lack of vitamin B5 provokes:

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

Vitamin B6

Analog titles: pyridoxamine, pyridoxine or pyridoxal. The daily dose is calculated individually; the minimum amount is 2 mg.

Foods containing vitamin B6 (per 100 g)

sea kale


Cucumbers, quince
Mulberry and lettuce
oranges, pumpkin
Pomegranate, rosehip
Lemon, gooseberries, tomatoes
stern turnip
Pine nuts
Persimmon, swede and melted cheese


Broccoli
Pecan

Pork and lamb
Beef
horse chestnut
Rabbit meat

Beef liver

Mackerel
fresh garlic
Sunflower seeds
Pistachios and bay leaf

With a lack of vitamin B6, there are:

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

Vitamin B7

They also call him vitamin H, biotin, coenzyme R. The need for it increases with age, because the daily norm 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. The minimum daily dose is 400 mcg.

Foods that contain folic acid (per 100 g)

Grapes and chanterelles
Apples, garlic, watermelons

gooseberry, fig
Cherry, lime
Morels and apricots
Dill green
Grapefruit
Dates and tomatoes

White mushrooms

eggplant

Pine nuts
Rye, wheat
Corn



Soy dry
walnut
fresh mint

green dill
Bay leaf, seaweed

Peanuts
Calf's liver
Brewer's yeast tablets
Green beans

Poultry liver

With a lack of folic acid, there are:

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.

Foods fortified with vitamin B12 (per 100 g)

Butter

Fresh cow's milk, kefir


Various types of cheese
Pork tongue (boiled)
river crab
Cod and dried bream
Egg chicken yolk

Beef
Mutton
Hake, perch
raw eel


rabbit meat
Powdered milk

beef heart
lamb heart

Mackerel
chicken liver
Octopus
Pork liver
Beef liver
lamb liver

The shortage causes:

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

Vitamin B17

This compound is vitamin-like, 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 are: nitriloside, laetrile, amygdalin.

The exact dosage at the moment does not exist, since the vitamin is quite toxic and can bring the human body not so much benefit as harm. Therefore, it should be used with caution.

List of foods that contain vitamin B17:

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

Why are B vitamins needed and why are they useful?

Products containing vitamin B in its various manifestations are very diverse. Due to this, it is not difficult to balance the daily diet, enriching it with this component. But what is the distinguishing feature of this vitamin group? Why is vitamin B so useful?

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

Why is vitamin B so necessary for humans?

It is directly related to the central nervous system, affecting its work, safety and endurance.
It 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 the child depends on vitamin B.
Able to prevent the occurrence and development of neurosis, mental disorders.

Sticking to the minimum dose of organic substances is important for maintaining health and good mood. Based on the above data, you can make up for the lack of individual compounds from the general list of B vitamins with the help of products, thereby diversifying the menu.

Why do children need a vitamin B complex, what foods contain these vitamins and what are the symptoms of a 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 is responsible for the conversion of glucose into energy, protein and fat metabolism. It is necessary for the normal functioning of the nervous system, maintaining muscle tone, and the functioning of the gastrointestinal tract. Responsible for the health of the skin, hair, eyes, mouth and liver. Therefore, it is very important that in the daily diet of the child there are foods 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 minerals he needs.

It's important to know

I want to draw attention to additional sources containing the B-vitamin complex - any vitamin preparations and dietary supplements are permissible only after the doctor has received a biochemical analysis of the child's blood and, accordingly, the doctor has prescribed one or another vitamin complex. Hypervitaminosis(excess of vitamin) is no less dangerous than hypovitaminosis(vitamin deficiency) and avitaminosis(lack of a vitamin or group of vitamins).

To maintain balance and inadmissibility of vitamin B deficiency, pay attention to the well-being of the child - I indicated the symptoms of a lack of vitamins (avitaminosis or hypovitaminosis, of course, are more frequent than hypervitaminosis). What you and I, as mothers, can do on our own is, of course, to carefully monitor the nutrition of children and their well-being. The links below provide an infographic listing foods that are rich in each B-complex vitamin.

B1 (thiamine)

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

Symptoms of vitamin B1 deficiency: muscle spasms.

B2 (riboflavin)

It is necessary for protein and carbohydrate metabolism, the breakdown of fats. Responsible for good vision and skin health.

Vitamin B2 deficiency symptoms: mucosal irritation, sensitive and inflamed eyes.

B3 (niacin)

Needed to ensure the smooth functioning of the gastrointestinal tract, for skin health, normal metabolism and the health of the nervous system. The consequence of a lack of niacin is dementia syndrome (acquired cognitive decline with the loss of previously acquired knowledge).

Vitamin B3 deficiency symptoms: dermatitis, diarrhea, fatigue.

B5 (pantothenic acid)

Necessary for the synthesis of fats and fatty compounds, carbohydrates, assimilation of amino acids. Cases of a lack of this microelement are extremely rare if the child's diet contains a sufficient amount of proteins, fats, vitamins of groups B and C.

Vitamin B5 deficiency symptoms: increased fatigue, tingling in the toes, sleep disorders, headaches and muscle pain.

B6 (pyridoxine)

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

Deficiency symptoms: 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.

Deficiency symptoms: dermatitis.

B9 (folic acid)

Participates in DNA synthesis, hemoglobin formation, protein synthesis.

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

B12 (cyanocobalamin)

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

Vitamin B12 deficiency symptoms: fatigue, irritation, loss of strength, nervous exhaustion.

In our culinary collection of recipes for baby food, there are many dishes that are high in B vitamins. We have compiled each vitamin in this group with detailed cooking instructions.

Informational

With each use of healthy food, the body receives a portion of vitamins; and not necessarily fresh vegetables and fruits. For example, buckwheat porridge alone 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 by mouth 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, daily dose and other useful information.

What are B vitamins?

The B vitamins are water-soluble substances. Some specialists call them a team, as they interact with each other, providing a person with good health and well-being. Here is a list of essential B vitamins.

B1 (Thiamin)

A colorless crystalline element. 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 that enter the body into energy. It takes part in the formation of new blood, contributes to the normal functioning of the brain, helps the cardiovascular system and the gastrointestinal tract to work. Thiamine also protects against the negative effects of alcohol and tobacco, and not so long ago, experts found that it prolongs youth.

daily requirement. Men over 18 need 1.6 - 2.5 mg of the substance. For example, women need 1.3 to 2.2 mg, and children 0.5 to 1.7 mg.

Sources of thiamine:

- beef;

poultry meat;

Chicken liver, pork, beef;

egg yolks;

legumes;

Rice porrige;

Oatmeal;

pistachios;

Sunflower seeds.

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

B2 (Riboflavin)

Riboflavin is a yellow substance with an orange tint. In shape, it resembles a needle crystal. It is slightly soluble in water, but disappears when it enters alcohols, chloroform or acetone.

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

daily requirement. Men need to get 1.4 - 3 mg of riboflavin per day. Women - 1.2 - 2.2 mg, children - 1.0 - 1.8 mg.

Riboflavin sources:

- beef;

Mutton;

Liver;

Heart;

Dairy and dairy products;

Almonds;

legumes;

Broccoli;

Lack of substance. When there is not enough riboflavin, a person feels a headache, irritability, suffers from sleep disturbance, and feels a loss of appetite. Deficiency also affects the skin in the form of dryness and a tendency to acne.

B3 (Nicotinic acid)

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

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

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

Sources of nicotinic acid:

- poultry meat;

beef liver;

Heart;

Milk;

Chicken eggs;

Almonds;

Parsley;

Green pea;

Potato.

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

B5 (pantothenic acid)

Pantothenic acid is highly soluble 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-group vitamins, improves metabolism. It prolongs youth, promotes the formation of antibodies, heals the skin, 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 need 3 to 7 mg.

Sources of pantothenic acid:

- poultry meat;

Pork, chicken and beef liver;

Dairy products;

Bananas;

oranges;

Oatmeal.

Lack of substance. With a lack of B5, skin diseases appear (dermatitis, eczema, peeling), the work of the central nervous system is disrupted, fatigue is observed, the condition of hair and nails worsens.

B6 (pyridoxine)

The substance appears as a colorless crystal. It is soluble 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, normalizes the amount of cholesterol. Its positive role in the prevention of diseases of the heart, blood vessels, and the brain was noted. B6 also accelerates hair growth.

daily requirement. For men, 2 mg daily is enough, for women - 1.8 mg, and for children older than a year - from 0.9 mg to 1.6 mg.

Sources of pyridoxine:

- liver;

Heart;

Dairy food;

Citrus;

Strawberry;

Tomatoes;

Lack of substance. When the body receives less pyridoxine, a person suffers from insomnia, loss of appetite, stomatitis, and nausea. Immunity also deteriorates.

B7 (biotin)

Biotin dissolves well in water and is destroyed by high temperatures.

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

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

Biotin Sources:

- beef;

Chicken meat;

Liver;

Sea fish;

Milk;

Dairy products;

Corn;

Green pea;

Tomatoes;

Potato;

Apples;

Carrot.

Lack of substance. With a lack of biotin, the condition of the skin, hair and nails worsens. There is drowsiness, a decrease in pressure, a breakdown.

B12 (cyanocobalamin)

Cyanocobalamin is a dark red crystals. It is UV and heat resistant.

role in the human body. Vitamin promotes blood formation, maintains the central nervous system and reproductive function in a normal state, normalizes blood pressure, energizes and energizes. It has also been shown to be effective in combating anemia, senile dementia, and premature aging. It is sprayed externally on the hair to accelerate growth and improve structure.

daily requirement. Adults need 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;

sea kale;

Shrimps;

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

B17 (amygdalin)

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

role in the human body. Scientists believe that the substance can reduce the risk of the onset and progression of cancer, 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 does not officially confirm the properties of B17, however, scientists continue to study.

B vitamins are a whole group of water-soluble compounds that take part in all metabolic processes in the body. They promote the release of energy from various foods that contain calories. Preparations of vitamins of this group are widely used to treat diseases of the nervous system.

The development of hypervitaminosis for water-soluble vitamins is extremely rare, since the 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 to some extent by the normal microflora that inhabits the human intestine. During the heat treatment of food, as well as during the refining of cereals, thiamine is partially destroyed; while losing up to 25% of the vitamin.

The absorption of B1 is negatively affected by the consumption of alcoholic beverages, and food containing carbonic salts and citric acid compounds. Vitamin absorption is also markedly reduced in nicotine addicts.

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. Consuming a sufficient amount of B1 significantly improves cognitive functions and the ability to memorize, and also ensures the normal tone of the digestive tract and myocardium. Thiamine is responsible for the transfer of information at the gene level, which is carried out in the process of cell division.

Important:thiamine is present mainly in plant foods. In products of animal origin, vitamin B1 is relatively small.

Animal Sources B1:

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

Plant Sources B1:

bran;
yeast;
germinated grains;
cereal crops;
various cereals (, and wheat);
cabbage (all types);
carrot;
green pea;
beet;
apricots (including dried apricots);
dog-rose fruit.

Consumption rates B1

In order to avoid hypovitaminosis, an adult is recommended 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 somewhat lower - from 0.5 mg for babies of the first year of life to 2 mg per day for older children.

note: increased doses of vitamin B1 are required for physical and psycho-emotional overload (), as well as for poisoning the body with nicotine and heavy metals. In such situations, the recommended daily amount can be up to 5 mg, which corresponds to the maximum allowable intake.

If a person regularly consumes alcohol and/or a lot of carbohydrate-rich foods, the need for thiamine increases. Slightly smaller amounts of vitamin B1 are required for 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 made from finely ground wheat flour;
consumption of large amounts of refined carbohydrates;
consumption of foods containing thiaminase (an enzyme that can destroy vitamin B1);
chronic alcoholism (hypovitaminosis for vitamin B1 is recorded in 25% of people who abuse alcohol).

Deficiency of thiamine leads to a decrease in the production of its own protein compounds in the body, disruption of the processes of transamination of amino acids and oxidation of carbohydrate compounds. The concentration of underoxidized products in the blood serum and urine increases and the synthesis of the neurotransmitter acetylcholine decreases. As a result, the functional activity of the digestive tract, nervous and cardiovascular systems is disturbed.

Symptoms of hypovitaminosis according to vitamin B1

Signs of hypovitaminosis B1 can be:

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

Avitaminosis in especially severe cases leads to the development of a pathology known as take-take.

The characteristic clinical manifestations of this disease are:

Indications for the appointment of thiamine

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

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

Thiamine is prescribed if diagnosed:

endoarteritis;
myocarditis;
circulatory failure;
peripheral paralysis;
neuritis;
brain dysfunction;
enterocolitis;
chronic;
violation of absorption processes in the intestine;
condition after operations on the stomach;
cirrhosis of the liver;
pustular inflammation of the skin;
skin itching of any origin;

Hypervitaminosis

Prolonged (course) parenteral administration of thiamine preparations sometimes causes renal dysfunction (development of insufficiency), 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 alimentary route (i.e., with food) and is produced by the microflora that normally lives on the walls of the large intestine.

During the heat treatment of food, an average of one fifth of riboflavin is lost, but it has been found that vitamin B2 is rapidly 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, mature red blood cells and assimilate such a vital element as iron. B2 regulates the amount of hormone production by the adrenal glands. The compound is one of the components of rhodopsin, which protects the 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 (protein);
whole cow's milk;
cheeses;
yogurts;
pressed curd.

Plant Sources B2:

bakery products made from wheat flour;
tomatoes;
cabbage;
cereals (oatmeal and buckwheat);
green pea;
leafy greens (etc.);
dog-rose fruit;
yeast.

Riboflavin Consumption Norms

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 of 0.3 mg per day, and lactating mothers - 0.5 mg.

Babies 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 need gradually increases from 0.9 to 1.4 mg per day.

Hypovitaminosis

With a deficiency of B2 develop:

swelling of the tongue;
"zaedy" (cracks and small ulcers) in the corners of the mouth;
in the face and neck;
photophobia;
lacrimation;
burning sensation in the eyes;
"night blindness";
a sharp deterioration in appetite;
headache;
dizziness;
decreased 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, cataract);
anemia;
Addison's disease;
cirrhosis of the liver;
Botkin's disease;
radiation sickness;
chronic hepatitis;
intestinal pathology (colitis and enteritis);
rheumatism;
poisoning with salts of heavy metals.

Hypervitaminosis

An excess of vitamin B2 does not have a toxic effect, since the mucous membranes of the gastrointestinal tract can not absorb riboflavin in amounts that are dangerous 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 in the process of biotransformation of the amino acid tryptophan.

Why is niacin necessary?

B3 takes part in the biosynthesis of a number of enzymes, as well as in the absorption of nutrients, the release of energy from them. 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 ensures the normal functional activity of the central nervous system and stimulates the formation of red blood cells. Niacin helps lower blood pressure.

Niacin (B3) is found mainly 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 pea;
buckwheat grain;
legumes (in particular, soybeans);
most types.

Hypovitaminosis B3

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

The following clinical manifestations are characteristic of niacin deficiency:

increased fatigue;
muscle weakness;
soreness of the tongue;
pallor of the skin of the face and hands;
dry skin;
deterioration in the ability to remember.

Prolonged hypovitaminosis of vitamin B3 can lead to the development of pellagra. The disease is accompanied by severe disorders of the digestive system, skin lesions and nervous system. Psychiatric disorders are excluded.

Note:lack of niacin accompanies diseases such as hypertension, atherosclerosis, thyroid pathology, gastritis, rheumatism and inflammation of the gallbladder.

Consumption rates B3

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

Hypervitaminosis

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

Vitamin B5 (pantothenic acid, panthenol)

Panthenol is found in a wide variety of foods and is produced in small amounts by the intestinal microflora.

Vitamin B5 is destroyed during heat treatment if the pH of the medium is shifted to the acidic or alkaline side.

Why is vitamin B5 needed?

Panthenol promotes 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 the adrenal hormone. Pantothenic acid is involved in the process of hematopoiesis.

Where is B5 present?

Animal products containing B5:

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

Plant products that are considered to be sources of B5:

legumes;
green vegetables;
cauliflower;
Red beetroot;
nuts();
mushrooms;
Brewer's yeast.

An adult person 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, its 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;
disorders of the nervous system.

In the form of calcium pantothenate, 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 a similar chemical structure. The group includes compounds such as pyridoxine (included in preparations most often), pyridoxal and pyridoxamine.

The body receives B6 mainly in the alimentary way. Some of this biologically active compound is produced by the intestinal microflora. The process of biosynthesis is disturbed against the background; the use of antibacterial agents is a common cause of hypovitaminosis. During cooking, a significant part of the vitamin is lost. Pyridoxine, although fairly heat stable, is rapidly degraded by 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. Vitamin is necessary for the biosynthesis of prostaglandins, which are responsible for the regulation of cardiac activity and blood pressure.

Due to the effect 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 mediators of the nervous system (dopamine, norepinephrine and serotonin), which are responsible for the emotional mood and brain function in general. 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 of hydrochloric acid by the glands of the stomach, as well as the biosynthesis of hormonal compounds and hematopoiesis (in particular, the formation of red blood cells).

What foods are high in vitamin B6?

Sources of B6 of animal origin:

poultry meat;
veal;
lean pork;
beef liver.

bakery products from wholemeal flour;
cereals (buckwheat and);
potato;
tomatoes;
carrot;
pepper;
White cabbage);
leafy greens;
citrus;
Strawberry;
sweet cherry;
nuts (hazel and walnuts).

Consumption rates

For an adult, the daily rate is an average of 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 intake 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 year 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 vitamin deficiency in vitamin B6 is especially dangerous for formula-fed babies, pregnant women (especially against the background of early toxicosis and gestosis), women taking birth control pills (). The lack of pyridoxine also worsens the condition of patients suffering from joint diseases, chronic liver pathologies and atherosclerosis.

Pyridoxine is indicated if the patient is diagnosed with:

anemia;
low level of leukocytes;
toxicosis of pregnant women;
radiculitis;
neuritis;
neuralgia;
parkinsonism;
hepatitis.

Note:pyridoxine is also indicated for motion sickness. The need for vitamin B6 increases with 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 do you need biotin?

Biotin activates enzymes produced by the digestive system. B7 is also of great importance for the normal course of metabolic processes. 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 micrograms of B7 per day. The maximum safe amount is 150 mcg.

Hypovitaminosis caused by B7 deficiency

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

Signs of hypovitaminosis are:

anemia;
seborrhea;
depression;
sleep disorders;
lack of appetite;
myalgia;
dyspeptic disorders;
dry skin;
elevated 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 quickly destroyed. B6 is deposited in the liver, forming a reserve that lasts for 3-6 months.

Why is B9 needed?

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

In animal products, this vitamin is extremely small, in more or less significant quantities it is present in egg yolk, cheese and red fish.

Plant foods containing folic acid:

Hypovitaminosis

Folic acid deficiency in pregnant women leads to pathologies of intrauterine development of the 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 person needs 200 mcg per day. Breastfeeding women are advised to increase their vitamin intake to 300 micrograms. 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 an older age, consumption rates are the same as for adults.

Hypervitaminosis

The safe amount is 600 micrograms.

Excessive intake of B9 in the body has a toxic effect, 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 the B12 in the alimentary way, 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 drops significantly when exposed to UV radiation, oxygen, and also in environments with a pH shift to the alkaline or acid side.

Why is vitamin B12 needed?

B12 is needed to obtain 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 especially active. This vitamin is involved in the biosynthesis of the protective myelin sheath of 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 can reduce the total level of cholesterol in the blood plasma, preventing the development. In addition, B12 normalizes the functional activity of the liver.

Vitamin B12 Intakes

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

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

Babies up to 6 months need to receive 0.4 micrograms of vitamin per day, and babies from 6 months to 1 year - 0.5 micrograms. For children from 1 to 3 years old, the norm is 1.0 mcg, from 4 to 10 years old - 1.5 mcg, and from 5 to 10 years old - 2.0 mcg. Teenagers have the same needs as adults.

Animal sources of B12:

liver (beef and pork);
offal (heart kidney);
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 the lack of it in plant foods.

Pseudovitamin B12

“Pseudo-vitamins B12” refers to substances similar to vitamin B12 found in some living organisms, such as blue-green algae of the genus Spirulina, yeast, etc. These substances are especially dangerous for vegetarians who are trying to make up for vitamin B12 deficiency with their help. They have been shown to block the metabolism of human breast cells and cause false blood test results when measuring vitamin B12 concentrations.

Hypovitaminosis

The characteristic manifestations of B12 deficiency are:

a sharp deterioration in appetite;
general weakness;
spastic pains (in the epigastrium);
gastritis;
duodenitis;
organs of the gastrointestinal tract.

Important: avitaminosis provokes the development of severe anemia. An acute deficiency is accompanied by diseases of the nervous system and threatens with mental disorders.

Indications for starting cyanocobalamin

B12 preparations are prescribed for the following pathologies:

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

The B group of vitamins is known for its beneficial properties: participation in metabolic processes, a positive effect on the brain and nervous system. These substances are synthesized by the body itself, but they can be replenished from food in order to receive the required amount daily.

B vitamins

Group B includes several substances:

Thiamine (B1) is a water-soluble vitamin that requires daily intake by 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, the brain, improves intelligence, brings vigor. It is a participant in the production of a special neurotransmitter, which helps to maintain the tone of the muscles of internal organs and memory at the proper level.

Riboflavin (B2), dissolving, has the following actions:

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

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

energy production from consumed food;
maintaining the functioning of the nervous system;
increase the speed of healing of injuries;
proper response of 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 content of vitamin B in products is reduced by heat treatment (during cooking). Role within the body:

participates in the metabolism of fatty acids, cholesterol, proteins;
with its help, substances are created that regulate cardiac activity and blood pressure;
affects mood and level of mental activity;
helps to maintain good condition of the 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 exchange;
treatment of diabetes;
creation of a healthy condition of skin, nails, hair.

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

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

Cyanocobalamin (B12) performs the following functions:

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

Where is vitamin B found

When a person has symptoms of a deficiency in one or more of the B vitamins, doctors may prescribe medications that contain that substance. However, they are required every day and healthy people. To get daily, you need to include in your diet foods that contain vitamin B. You can find them 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;
wild rose;
meat and offal - in the kidney, liver, heart;
cow's milk;
fish;
eggs.

The lack of riboflavin is expressed in the form of inflammation, swelling and cracks on the lips and inside the oral cavity. The signal to take it can be inflammatory processes in the eyes, loss of appetite, pain in the head, decreased performance. You can replenish the content of the vitamin, stop the symptoms that occur when it is deficient, by taking drugs and eating food sources of riboflavin.

Vitamin B6

What foods contain vitamin B 6:

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

The lack of this vitamin is manifested by drowsiness, irritability, skin lesions, dermatitis, and a decrease in the immune system response. 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 in case of deficiency.

Folic acid

Folic acid is found in large quantities in plant products (vegetables and fruits):

potatoes;
legumes;
bananas;
wheat germ;
cabbage;
asparagus;
yeast (beer and bakery);
lettuce;
tomatoes;
beets;
lentils;
avocado.

The lack of a substance can lead to the following consequences:

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

What is Vitamin B12

Vitamin B12 is found in:

fish;
heart;
liver;
kidneys;
dairy and sour-milk products (milk, kefir, curdled milk);
in soy, seaweed.

Deficiency symptoms:

stomach and duodenal ulcer;
frequent constipation;
weakness;
decrease in appetite;
gastroduodenitis;
pernicious anemia, mental and neurological diseases are signs of acute vitamin deficiency.