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

Vitamins are necessary for everyone, without exception, because without them, adequate physiological processes are impossible. Some vitamins are synthesized in the human body, and some can only come from outside with food, so it is very important to correctly formulate yours.

Some of the most important vitamins for the body are B vitamins: thiamine (B1), riboflavin (B2), nicotinic acid (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12).

Vitamin B1 promotes the supply of glucose to the brain, has a positive effect on the functioning of the nervous system, and increases the body's resistance to infectious and viral diseases. With a lack of thiamine, nervous breakdowns occur.

Vitamin B1 is found in large quantities in nuts, buckwheat, beans, asparagus, potatoes, wholemeal bread, bran and liver. Sprouted grains of barley and wheat are rich in thiamine.

Vitamin B2 is one of the main participants in the body’s oxidative processes, participates in protein synthesis and fat decomposition. Riboflavin stimulates the production of red blood cells and increases visual acuity. Vitamin deficiency provokes muscle fatigue and decreased mood.

Milk, poultry, eggs, fish and cheeses are rich in this vitamin. There is a lot of riboflavin in spinach, broccoli, and white cabbage.

Vitamin B3 takes part in the biosynthesis of hormones and substances that regulate energy metabolism in the body. Signs of a lack of nicotinic acid can also include irritability.

Meat, organ meats, eggs, nuts and green vegetables are the main sources of this vitamin.

Vitamin B5 is responsible for tissue regeneration, is an active participant in metabolism, and improves the body's resistance to infections. The vitamin is often added to cosmetics due to its good absorption through the skin. Pantothenic acid deficiency is primarily reflected in the body's reduced regenerative capacity.

To get this vitamin in the required quantities, you should include fermented milk products, cereals, green vegetables and nuts, as well as eggs in your diet.

Vitamin B6 is a powerful antidepressant. In addition, pyridoxine promotes the production of red blood cells and is involved in amino acid metabolism. Low vitamin content is manifested by poor mood, decreased appetite and insomnia.

The foods that contain this vitamin most are beef, eggs, milk and cabbage.

Vitamin B9(folic acid) is indispensable in the process of hemoglobin synthesis and the production of red blood cells, fat metabolism and neutralization of free radicals.

Folic acid is found in liver, mushrooms, egg yolk, cauliflower, carrots, and parsley.

Vitamin B12 necessary for processing fats, proteins and carbohydrates, as well as maintaining normal nervous and nervous function.

Cyanocobalamin is found in large quantities in offal, cheese, meat, seafood, eggs and soy.

B vitamins occupy a worthy place in the list of human essentials. The group is quite large. It is a “community” of eight different water-soluble substances that work together to process food and produce energy. The classification of vitamins will be discussed below.

B vitamins are also necessary for the proper growth and development of children, and are indispensable for blood cells, hormones and the nervous system of adults.

The body assigns group B vitamins the next important role - supporting and increasing the speed of chemical reactions. In some of them, without vitamins, no process occurs at all. To start and accelerate the necessary currents, the B vitamin group is used as a catalyst.

Vitamins can be, for example, cofactors (a cofactor is a non-protein compound that a protein needs for its construction function in the body). They are called "helper molecules" that take part in biochemical reactions for key metabolic processes. In addition, they all play an important role in the functioning of the body, and the lack of any of them can greatly affect our health.

The distribution of roles between the “members” of the group is as follows:

Thiamine (B1): This is an anti-stress vitamin that protects the immune system by helping form new cells in the body. Although deficiency is rare, insufficient thiamine can cause Wernicke encephalopathy, a neurological disorder.
Riboflavin (B2): Works as an antioxidant, fighting the negative effects of free radicals on the body. In addition, it prevents cardiovascular diseases and premature aging. Riboflavin is needed for the reproduction of red blood cells. Its deficiency can lead to skin diseases, hair loss, liver problems and anemia.
Niacin, or nicotinic acid (B3): improves blood circulation, increases the level of “good” cholesterol - high-density lipoprotein in the body. B3 also promotes the production of certain hormones. Its deficiency can lead to pellagra (vitaminosis), which causes dermatitis, insomnia, weakness and diarrhea.
Pantothenic acid (B5): participates in the formation of energy by breaking down fats and carbohydrates. In addition, it promotes testosterone production. Although vitamin B5 deficiency is rare, if it develops it can lead to acne.
Pyridoxine (B6): Acts as a metabolic stimulant, regulating levels of homocysteine, an amino acid associated with heart disease. It is involved in hematopoiesis, hemoglobin synthesis and helps deliver glucose to blood cells. It also takes part in the synthesis of hormones that contribute to elevated mood.
Biotin (B7): a beauty vitamin responsible for healthy nails, skin and hair. This is a highly active element involved in the control of blood glucose levels, as well as the metabolism of proteins, fats and carbohydrates. During pregnancy, this is important for the proper development of the fetus. Its deficiency in infants can cause disruption of proper development and disorders of the nervous system.
Folic Acid (B9): Crucial for good memory, brain activity, and helps avoid depression. During pregnancy, it supports fetal development and prevents neurological defects. A lack of this vitamin can lead to anemia.
Cobalamin (B12): participates with B9 in the production of red blood cells, and also contributes to the creation of hemoglobin, the oxygen-carrying protein in human blood. Its absence can cause anemia, peripheral neuropathy and memory loss, and cognitive impairment.

This classification of vitamins is accepted in the pharmacological and nutritional fields. The special science of vitaminology studies the structure and mechanism of action of vitamins, the features of their use in the treatment of ailments and the prevention of various diseases.

Vitamins in food

The source of vitamins is food or synthetic pills from the pharmacy.

There are many foods that can provide the body with this cluster of important substances. The list of vitamin-containing foods includes foodstuffs of both plant and animal origin. Both vegetarians and meat-eaters can choose a source of replenishment of nutrients from group B. Let us note that the quantitative content of vitamins in food products is not a constant value, but depends on many reasons: plant varieties, climatic conditions of their growth, types of products, food processing recipes, storage conditions and periods of raw materials and finished products.

Vitamins in food products are distributed unevenly, some supplies are simply a “storehouse” for them, while others have very small amounts. Here is a list of ten record holders for the content of B vitamins:

Fish

It is one of the richest sources of B12. She has the ability to concentrate the "elixir of life" in her cells. The process occurs under the influence of bacteria.

Sardine, mackerel, clams and salmon are some species that can provide your daily dose of vitamin B12.

Beef liver

It is the richest source of B vitamins including B1, B2, B3, B5, B6, B9 and B12.

An average piece (70g) of beef liver provides more than half of your daily requirement for nutrients such as B9, B6 and B12. To recap, folate (B9) helps prevent birth defects, B6 produces serotonin to regulate mood and proper sleep, and B12 helps in the formation of red blood cells. To cover the daily requirement of riboflavin (B2), half a piece is enough for an adult.

Chicken

Available all year round, chicken is an exceptional source of B vitamins. It is also rich in proteins and minerals, which makes cooked meals nutritious and healthy.

Boiled or fried chicken breast provides an excellent source of niacin (B3), pantothenic acid (B5) and vitamin B6, which are essential for efficient metabolism in the body.

Eggs and dairy products

Fried or boiled eggs are a reliable source of B vitamins. In fact, every one of the B vitamin classifications can be found in eggs. Egg yolks are an excellent source of B12, which helps in the production of red blood cells. Eggs also contain niacin, B6, and biotin. They are responsible for regulating metabolism, enhancing immunity and cell growth. In addition, milk and dairy products are also a rich source of thiamine (B1), riboflavin (B2) and B12. They also contain other B vitamins, such as B3, B5, B9 and B6, but in small quantities.

One glass of milk (200 ml) provides 100% B12, 15% thiamine, 45% riboflavin, 3% niacin, 9.3% folate and a small amount of pyridoxine, meeting the recommended daily intake for adults.

Legumes

They are an excellent source of important B vitamins. Many varieties, including beans, peas, lentils, soybeans, and chickpeas, are rich in thiamine, niacin, folic acid, and riboflavin.

These vitamins help convert food into energy, reducing inflammation and lowering bad cholesterol levels.

Soy milk

A good source of B12 is soy milk. It is a healthy alternative for people with allergies or who cannot digest lactose.

Since vitamin B12 is mainly found in animal products, soy milk is especially beneficial for vegetarians. In addition, since it is extracted from plants, it contains absolutely no lactose, cholesterol or saturated fat.

The body needs B12 for the proper functioning of the nervous system and metabolism. Soy milk also contains small amounts of other B vitamins, including B1, B2, B3, B5 and B9.

Just 1 cup of fortified soy milk provides 50% B12, 30% riboflavin (B2) and 15% folate (B9) according to the recommended daily values.

Soy milk, along with B-vitamins, is an excellent source of high-quality protein and isoflavones, plant substances that help reduce levels of “bad” low-density lipoprotein (LDL).

Oats

Whole grains like oatmeal, a breakfast staple, are another good source of B-complex vitamins, including B6, which plays a role in nerve communication in the brain, as well as B1, B2, B3 and B9.

Oatmeal also contains dietary fiber, calcium, iron, magnesium, phosphorus, potassium, zinc and vitamins E and K. Plus, oats have zero cholesterol.

Eating oatmeal on a regular basis helps reduce the risk of heart disease, cancer, diabetes and obesity.

If eating plain oatmeal every day seems boring, we can add chopped fruits or nuts to enhance the flavor and nutritional content of our dish.

Nuts and seeds

It is a rich storehouse of many important B vitamins such as niacin (B3), thiamine (B1), riboflavin (B2), pantothenic acid (B5), folate (B9) and pyridoxine (B6).

They all work as cofactors or coenzymes during metabolic processes in the body.

Spinach

This extremely healthy plant is one of the best sources of B vitamins. It contains several types of B vitamins, with the most common being B9 or folate. 1 cup of raw spinach provides 15% of the recommended daily amount. B9 promotes tissue regeneration and proper cell functioning.

Other B vitamins in spinach are B2, B6 and B7. In addition, it is noted for its high content of protein, calcium, iron, magnesium and potassium.

This wonderful green leafy vegetable has antioxidant and anti-cancer properties. Its consumption helps lower cholesterol and blood pressure, and improve bone health.

Spinach can be added to many dishes: salads, omelettes, soups. This versatile food goes well with fruits, vegetables, and herbs in smoothies.

Bananas

Another good option for meeting the body's vitamin needs, especially B6. To regulate sleep and mood, adults need 1.5 mg of B6 every day, with a banana providing one third. For women, B6 may reduce symptoms of premenstrual syndrome.

Regular consumption of bananas helps reduce the risk of various types of cancer, improves muscle health, promotes sleep and trains cognitive abilities.

In addition to bananas, you can eat oranges, melons, avocados, and papayas, which also contain the B complex.

Thus, knowing which vitamins prevail in food, you can choose a menu in accordance with the needs of the body and the advice of a nutritionist.

Food gives us not only energy, but also vital vitamins, without which the body would not be able to resist various diseases and develop normally. B vitamins are involved in all cellular processes, so it is necessary to ensure that they are included in the daily diet of every person. So that you know how you can replenish their reserves, I’ll tell you where B vitamins are found.

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

*Vitamin B2(riboflavin) is found in milk and dairy products, fish, eggs, cheese, offal, poultry, yeast, and liver. There is a lot of it in dark green vegetables (broccoli, spinach), cereals, nuts, and whole grain bread. Unlike thiamine, riboflavin is not destroyed by boiling, but is sensitive to sunlight. It is responsible for visual functions, maintains the normal condition of the skin and mucous membranes, and participates in tissue renewal. Its deficiency can lead to a general decrease in body tone and muscle fatigue.

*Vitamin B3(nicotinic acid or niacin) is found in eggs, meat (poultry), fish, nuts, seeds, legumes, and green vegetables. In addition, it is found in brewer's yeast, offal (especially liver), cereals, and whole grain bread. The “enemies” of niacin are heat treatment and alcoholic beverages. A lack of nicotinic acid manifests itself in sleep disturbances, irritability, and bad mood.

*Vitamin B4(choline). Large amounts of choline are found in living organisms, especially in the brain, egg yolk, liver, heart muscle, and kidneys. It is responsible for memory, the nervous system, and takes part in the transport and metabolism of fats in the liver.

*Vitamin B5 or pantothenic acid is found in almost all products of plant and animal origin, but it is especially abundant in cereals, nuts, green vegetables, yeast, offal, liver, dairy products, egg yolk, and whole grain bread. Pantothenic acid is involved in the metabolic process and is also responsible for tissue regeneration and prevents infection from penetrating into the skin and mucous membranes. If your arms and legs often become numb, or wounds do not heal well, most likely your body lacks it.

*Vitamin B6(pyridoxine). The following foods are very rich in it: beef, milk, eggs, offal, nuts, poultry, liver, as well as bananas, cabbage, green peppers, whole grain bread, lentils, fish, whole grain bread, cereals. Long-term storage of products containing pyridoxine, as well as drinking alcoholic beverages, destroys it. Vitamin B6 is responsible for a good mood, sound sleep and excellent appetite, and its deficiency leads to the development of cardiovascular diseases.

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

*Many vitamin B9 or folic acid is found in the following foods: liver, eggs, poultry, fish, meat, milk, wheat germ, dark green vegetables, oranges, legumes. It is especially useful for pregnant women, as it promotes the normal development of the fetus.

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

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

*Vitamin B12 or cyanocobalamin is responsible for the nervous system and is found in poultry, eggs, seafood, cheese, offal, as well as soybeans, wheat germ, liver, fish, kidneys, meat, dairy products, yeast.

*Vitamin B17(Amygdalin, Letril, Laetral) is found in apple seeds, apricot and peach kernels, as well as apricots, cherries, and mung beans. The use of products rich in it improves the condition of cancer patients, as it reduces the growth of tumor cells and slows down the spread of metastases.

Well, now you know more about B vitamins and what foods contain their components. Include them in your diet to add variety to your diet!

In order to be healthy, every person needs a daily dose of vitamins. The vitamin set is contained in many products that are available in any quantity, every day.

Vitamins will help make your daily diet as healthy as possible: A, B, C, D, E. This vitamin composition will enrich the diet and contribute to the quality functioning of all organs.

We will consider below which foods contain the largest amount of vitamin reserves.

What foods contain vitamin B?

All vitamins are the building blocks for the human body. Without their participation, life processes would not occur at the level at which a person feels healthy and happy.

Knowledge of food products that contain these vitamins will help make your diet and diet complete and healthy. The presence of the right foods, which contain a complex of vitamins and microelements, is responsible for the level of health and life in general.

Particularly important for the human body are group vitamins IN. They are responsible for normalization of the nervous system, hair and nail growth.

The great benefits of microelement B are: quality functioning of the liver and eyes. If you eat food that contains beneficial component B, you can improve digestion processes and improve metabolism.

Due to the type of structure of the human body, some organs themselves produce the useful component B, but in insufficient quantities.

A person’s basic diet should include:

sunflower seeds;
flax seeds;
sprouted wheat grains;
liver;
bran;
oatmeal;
legumes;
nuts;
tomatoes;
hard cheeses;
corn flour;
parsley;
sorrel;
dates;
buckwheat;
green vegetables.

For more effective results, it is better to use vitamin B complex which includes: B1, B2, B3, B4, B5, B6, B7, B9, B12 and B17 better together.

It is important to adjust your diet so that all the life-giving elements of the B-group enter the body.

B12

B12 or cyanocobalamin, participates in the normalization of hematopoiesis and structuring of the nervous system.

Vitamin B12 is found in the following foods:

Meat (beef, rabbit, pork, chicken; especially in the liver and heart);
Fish (Carp, perch, sardine, trout, cod, etc.);
Seafood;
Dairy products (cottage cheese, sour cream, cheese, milk, kefir);
Eggs;
Nuts;
Spinach;
Sea kale;
Butter.

It is worth noting Huge amounts of B12 are found in meat products. Therefore, beef, pork and lamb meat should be included in the list of products for regular consumption.

B2

B2 (riboflavin) contains enzymes that promote the transport of oxygen and the metabolic process of saccharides. It promotes the breakdown of protein, fats and carbohydrates supplied in food.

This component improves vision, its sharpness and sensitivity to light. Availability of this microelement in the daily menu improves the nervous system and affects the growth of hair and nails.

In order to replenish the daily requirement of B2, you need know which products contain it:

Baker's dried yeast.
Fresh yeast.
Powdered milk.
Almonds, pine nuts and peanuts.
Chicken eggs.
Veal, lamb and beef.
Honey mushrooms, porcini mushrooms, chanterelles, champignons.
Spinach.
Rose hip.
Cottage cheese.
Goose meat.
Mackerel.
Chicken liver.

B6

B6 is necessary for healthy, full-fledged functioning of the body. Indispensable in ensuring the exchange of amino acids, which are components of proteins. Without protein substances, the human body will weaken and rapidly begin to deplete. Also takes part in the production of hormones and hemoglobin.

Vitamin B6 is found in the following foods:

banana;
walnuts, pine nuts, hazelnuts;
liver;
soybeans;
spinach;
bran;
millet;
pomegranate;
sweet pepper (bell pepper)
mackerel, tuna;
garlic, horseradish;
chicken meat;
sea buckthorn;
beans;
flax-seed.

Also, the list of food components, without which it is impossible to produce the substance, includes:

strawberry;
potato;
peaches, apples and pears;
lemon.

B6 is especially necessary for normal functioning of the central nervous system. By consuming this vitamin, you can get rid of cramps, numbness in the hands and muscle spasms.

Vitamin B17 helps normalize metabolism. It prevents the appearance of cancer cells and helps prevent cancer diseases.

Foods that contain B17:

Apricot kernels.
Brewer's yeast.
Bird cherry.
Green buckwheat.
Millet.
Sweet potato.
Beans, beans.
Apricot oil.
Cherries, pears, peaches, elderberries, blueberries.
Flax-seed.
Pumpkin seeds.
Raisins, prunes, dried apricots.
Spinach.

Where is the most vitamin C?

Vitamin C incredibly beneficial for human health. It participates in the metabolic processes of our body, helps increase the level of hemoglobin in the blood and fights viruses and infections. This microelement also helps the production of collagen, which is essential for skin elasticity and youth.

In order to replenish the daily requirement of a substance, it is necessary know which products contain it.

Many people assume that the leader containing the highest amount of vitamin C is lemon. However, undisputed winner- This rose hip. Then comes red and green bell peppers, sea buckthorn, black currants, parsley and Brussels sprouts.

You can get natural component C in large doses by consuming mousses, compotes and jelly. The daily inclusion of this component in the diet is especially important. After all, it protects the body from the activation of microbes and bacteria, has a beneficial effect on the functioning of the central nervous system and improves the protective functions of the entire body.

Foods rich in vitamin C:

Rosehip (dry and fresh);
Pepper (red bell and green);
Black currant;
Sea buckthorn;
Parsley, wild garlic, dill, spinach, sorrel;
Cabbage (cauliflower, Brussels sprouts, red cabbage);
Kiwi;
Lemons, tangerines, oranges.
Beef liver.

Daily norm for adults 70 - 100 mg, for children - 42 mg.

What foods contain vitamin A?

Daily consumption of the required dose of vitamin A helps normalize the condition of teeth and bone cells, improves metabolic processes, and helps synthesize protein.

Foods rich in vitamin A:

carrot;
apricot;
pumpkin;
spinach;
parsley;
wild garlic;
broccoli;
seaweed;
processed cheese;
viburnum.

The main products that contain an excess of useful substances are:

fish oil;
liver;
butter;
egg yolks;
cream.

List of foods rich in vitamin E

Trace element E is an activator of the reproductive functions of living organisms, so its presence in the diet is mandatory. It helps to increase the body's protective functions, improve the reproductive and endocrine systems, and slows down the aging process.

To replenish your daily dose, you need to know which foods contain vitamin E.

Foods rich in vitamin E:

Vegetables and fruits: carrots, potatoes, cucumbers, radishes, apples;
Legumes: beans and peas;
Almonds, hazelnuts, walnuts, pistachios, cashews and peanuts;
Meat: beef;
Fish (pike perch, salmon, eel, mackerel);
Spinach, sorrel;
Barley, oatmeal, wheat;
Prunes, dried apricots;
Rose hip;
Sea buckthorn.

If you regularly include component E in your diet, your body will be saturated with useful substances. It will begin to affect muscle activation, help improve the immune system and slow down the aging process.

Vitamin B1 was the first to be discovered. Since it dissolves in water, the body requires its daily replenishment. Entering the body with food, it is synthesized in the intestines.

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

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

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

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

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

Where is vitamin B2 found?

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

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

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

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

Vitamin B2 is found in some plant foods, namely:

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

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

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

Vitamin B3 (PP) in foods

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

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

Vitamin B3 is mainly found in animal products:

eggs;
fish;
lean meat;
liver;
kidneys.

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

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

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

Foods rich in vitamin B5

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

Considerable amounts of vitamin B5 in:

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

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

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

What foods contain vitamin B6?

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

Vitamin B6 is found in high doses in plant foods:

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

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

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

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

Food with vitamin B7

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

Vitamin B7 contains:

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

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

More about biotin and its deficiency

Where to look for vitamin B9?

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

This vitamin is found in smaller quantities in:

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

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

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

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

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

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

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