Group of vitamins B is known for its useful properties: participation in metabolic processes, positive effect on the brain and nervous system. These substances are synthesized by the body itself, but they can be replenished from foodstuffs in order to receive the required daily quantity.
Group B vitamins
Several substances are included in group B:
- Thiamin( B1) - a water-soluble vitamin that requires daily intake into the body, has the following functions:
- Participates in the synthesis of energy, metabolism, assimilation of carbohydrates, proteins, amino acids.
- Has a beneficial effect on the nervous system, the brain, improves the intellect, brings cheerfulness. Is a participant in the development of a special neurotransmitter, which helps maintain muscle tone of internal organs and memory at the proper level.
- Riboflavin( B2), dissolving, acts:
- regulates the synthesis of nerve cells, the activity of brain mediators;
- helps the maturation of red blood cells, assimilation of iron;
- controls the production of hormones in the right amount;
- helps to reduce the influence of ultraviolet on the retina of the eye;
- has a good effect on the skin, mucous membranes.
- Nicotinic acid( B3) is a white powder. This is the most persistent element of the group. Helps in the assimilation and synthesis of enzymes, proteins, carbohydrates, fats. The compound renders the cell damage resistant to viral infections and medications. Positively affects the cardiovascular, central nervous system, reducing blood pressure, stimulates the creation of red blood cells.
- Pantothenic acid( B5) serves to:
- generate energy from consumed food;
- maintaining the functioning of the nervous system;
- increased healing speed;
- the correct response of the body to stress;
- of 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 foods is reduced during cooking( during cooking).Role within the body:
- is involved in the metabolism of fatty acids, cholesterol, proteins;
- with its help create substances that regulate cardiac activity and blood pressure;
- affects the mood and level of mental activity;
- helps maintain a 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 come with food, its actions:
- activation of digestive enzymes;
- participation in energy exchange;
- treatment of diabetes mellitus;
- creating a healthy skin, nails, hair.
- Folic acid( B9) is needed by the body to provide:
- growth and the appearance of new cells;
- cell division;
- transmission of hereditary traits;
- protein metabolism;
- appearance of healthy red and white blood cells;
- normal sleep;
- healthy appetite;
- good mood;
- development of the fetal nervous system, so it is recommended to pregnant women.
- Cyanocobalamin( B12) performs the following functions:
- energy release;
- is involved in the formation of a protective envelope of nerve fibers;
- control of mood swings;
- decrease in blood cholesterol;
- has a positive effect on hepatic activity.
Where Vitamin B is contained
When a person has symptoms of deficiency of one or more B vitamins, doctors can prescribe medications that contain this substance. However, they are required every day and healthy people. To receive daily, you need to include in your diet products, where there is vitamin B. You can find them in food of plant and animal origin.
Riboflavin
What foods contain vitamin B2:
- leafy vegetables( in lettuce, rukola, dill, parsley, etc.);
- green peas;
- tomatoes;
- wheat bread;
- cabbage;
- buckwheat and oatmeal;
- rose hips;
- meat and by-products - in the kidney, liver, heart;
- the milk of a cow;
- fish;
- eggs.
The lack of riboflavin is expressed in the form of inflammation, swelling and cracks on the lips and inside the mouth. A signal to his reception can be inflammatory processes on the eyes, loss of appetite, pain in the head, decreased efficiency. To replenish the vitamin content, to stop the symptoms arising at its deficiency, it is possible, taking preparations and eating food sources of riboflavin.
Vitamin B6
Which foods contain vitamin B 6:
- poultry meat;
- beef;
- pork;
- spinach;
- tomatoes;
- bread baked with wholemeal flour;
- liver of beef;
- cherry;
- strawberry;
- lemon;
- barley, buckwheat, millet croquet;
- potatoes;
- carrots;
- walnuts;
- hazelnuts;
- grenade;
- orange;
- cabbage head.
The lack of this vitamin is manifested by drowsiness, irritability, skin damage, dermatitis, a decrease in the response of the immune system. In high doses pyridoxine is toxic, can cause disorders of the nervous system. To avoid such problems, you need to monitor the dosage. Take vitamins should be under the supervision of a doctor and only if it is deficient.
Folic acid
Folic acid in vegetable products( vegetables and fruits) is abundant:
- potatoes;
- beans;
- bananas;
- wheat germ;
- cabbage;
- asparagus;
- yeast( beer and bakery);
- salad;
- tomatoes;
- rye;
- beet;
- lentil;
- avocado.
The lack of substance can lead to the following consequences:
- blood diseases;
- to the appearance of fetus deformities and mental retardation in the child( if the vitamin does not work when bearing).
What contains vitamin B12
Contains vitamin B12 in products:
- fish;
- heart;
- of the liver;
- kidney;
- dairy and fermented milk products( milk, kefir, yogurt);
- in soybeans, sea kale.
Symptoms of shortage:
- stomach and duodenal ulcer;
- frequent constipation;
- weakness;
- decreased appetite;
- gastroduodenitis;
- Malignant anemia, mental and neurological diseases are signs of acute vitamin deficiency.
Vitamin B1
What foods contain vitamin B 1:
- filbert;
- cereals;
- millet;
- buckwheat;
- oats;
- peas green;
- carrots;
- rose hips;
- potatoes;
- onion;
- spinach;
- cabbage;
- radish;
- sex;
- almonds;
- beans;
- apricots;
- bran;
- milk;
- yeast;
- eggs;
- pork( lean).
The lack of vitamin B1 is manifested in the form of beriberi disease. To provoke a pathology can too frequent consumption of foods with fine flour, sweets, refined food. Another negative factor can be a frequent intake of food, rich in enzymes that destroy thiamine. Often, B1 deficiency occurs in people with alcohol dependence.
Vitamins for children of group B
Vitamin B in food is extremely important for the child, the shortage can lead to:
- to fast fatigue;
- appearance of irritability;
- with memory problems;
- appearance of peeling on the skin;
- occurrence of frequent dizziness;
- problems with digestion, stool;
- frequent nasal bleeding.
To prevent this from happening, you need to think carefully about the child's diet, include foods rich in B vitamins. It is especially important to give them to school-age children, since this period carries great physical and mental loads for the child. Substances have an impact on the development of the nervous, cardiovascular system, immunity, performance.