What foods contain vitamin B?

Contents

What products contain vitamin B1
What foods contain vitamin B2
What foods contain vitamin B3
What foods contain vitamin B4
What foods contain vitamin B5
What foods contain vitamin B6
What foods contain vitaminQ7
What foods contain vitamin B9
What foods contain vitamin B10
What foods contain vitamin B11
What foods contain vitamin B12
In which foods does vitamin B10 contain?products contain vitamin B17

All products in which vitamin B has been found are very important for the normal functioning of the human body. Such useful substances as vitamins, participate in hematopoiesis, cell formation, strengthening of immunity and in many other physiological processes. If you saturate the diet with useful vitamin products, a person will be less likely to get sick and live longer. So, what foods need to diversify their diet to give the body vitamin B?

Which foods contain vitamin B1

Thiamine or vitamin B1 provides normal operation of the central nervous system. In a larger volume, it is found in vegetable and animal products.

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Many thiamine are found in walnuts, hips, yeast, coarse bread, beans, Brussels sprouts, black currant and egg yolk.

You can select kidneys, liver, beef, lamb, pork, heart and brain from meat.

In products such as potatoes, rice, buckwheat, pumpkin, beans, peppers and lentils, vitamin B1 is contained in small quantities.

Since thiamine is a water-soluble vitamin, it can not be deposited in the human body. His stock needs to be filled daily. The recommended intake of vitamin B1 is 0.5 milligrams per 1000 calories per day.

What products contain vitamin B2

Riboflavin( the second name of vitamin B2) is responsible in the body for cellular metabolism. It can affect the condition of the skin, nails and hair. For example, if the skin is flaky, and the hair looks bad, most likely, there is a shortage of vitamin B2 in the body. To prevent the occurrence of such problems, you need to eat daily foods that contain this water-soluble vitamin.

Most of all riboflavin in nuts( almonds, peanuts), cereals( buckwheat, oatmeal, rice) and beans( peas, beans, lentils).A lot of this substance is also found in vegetables of green color: cabbage, cucumbers, bell pepper, zucchini. All vegetables are advised to eat raw.

Fruit lovers should not worry - vitamin B2 is in apricots. In other types of fruit, this substance is contained in a small amount.

It is worth highlighting also the greens: in it along with many vitamins there is also riboflavin. These are dandelion leaves, nettles, parsley and green onions. Experts have found vitamin B2 also in seafood, mushrooms, dates, figs and asparagus.

What foods contain vitamin B3

Today you can get niacin with food without problems. This useful substance is a part of many products. Vitamin B3 is even produced in the human body, but it can not accumulate in it. To maintain health at the level, you need to eat foods rich in niacin.

In animal products, vitamin PP( also B3) can be found in beef liver and various by-products, pork, lamb, poultry( turkey), fish( salmon or tuna), eggs, milk, cheese and fermented milk products.

Among the products of plant origin containing niacin, there are three large groups: fruits, vegetables and grains. These are peaches, dates, apricots, plums, broccoli, carrots, potatoes, tomatoes, beans, peas, soy and lentils. You can also add peanuts, sprouted wheat, mushrooms, sunflower seeds, buckwheat, oats, barley and other cereals from whole grains to this list.

Nutritionists say that a rich source of vitamin B3 is brewer's yeast, which can be bought at any pharmacy. Also many herbs contain this substance( sage, sorrel, mint, parsley, chamomile, clover, burdock root, etc.).

The average norm of niacin intake for women is 13-15 mg, for men - 15-20 mg, for babies - 5-12 mg.

What products contain vitamin B4

Choline is needed by a person to protect cell membranes from damage, normalize "good" cholesterol and improve short-term memory. Also, this substance is responsible for the normal metabolism in the nervous tissue, weight loss and prevention of the appearance of gallstones.

Vitamin B4 is able to be produced independently in the microflora of the intestine and liver, but this does not cover all the needs of the human body. It is important to diversify the diet with products rich in choline.

Animal sources of vitamin B4: dairy products, egg yolk, liver and heart.

Plant sources of vitamin B4: germinated wheat grains, oatmeal, green leafy vegetables, cabbage, spinach, soy and pharmacy brewer's yeast.

The daily requirement of choline is 500 mg per day for an adult. With physical exertion or disease, the doses are increased. This substance is recommended to take hard when stress, exhaustion of the nervous system or intensive sports.

It is important not to exceed the recommended rate of intake of choline by specialists. Here's what leads to an overdose of vitamin B4:

- nausea and diarrhea appear;
- increased saliva and sweating;
- decreases blood pressure;
- the heart is disturbed;
- increases the peristalsis of the intestines.

Which products contain vitamin B5

This substance is also called pantothenic acid( "pantoten" from the Greek language translates as "everywhere"), because it is contained in a huge number of products. With the right approach to compiling a diet, it is practically impossible to get a deficiency of this vitamin.

Pantothenic acid is important for the metabolism and synthesis of fatty acids, hemoglobin, as well as histamine and other substances. The most important property of vitamin B5 is the stimulation of the production of special hormones in the human body. They are called glucocorticoids and are produced in the adrenal cortex. This vitamin should be consumed with food for people who suffer from allergies, arthritis, colitis or heart disease.

The main sources of pantothenic acid are beef and beef liver, sea fish, milk, chicken eggs, kidneys, fresh vegetables, pharmacy brewer's yeast, nuts. You can also add here beans, cereals, mushrooms, whole wheat, whole rye flour and royal jelly.

It should be noted that if the intestinal microflora is normal, then the vitamin can be produced in it.

Daily requirement for vitamin B5 - 10-12 mg for adults. In pregnancy and lactation dose should be increased to 15-20 mg.

What products contain vitamin B6

Pyridoxine is involved in most body processes, among them we can identify the process of protein synthesis and assimilation, a beneficial effect on the brain and nervous system. With the help of vitamin B6, the body produces antibodies that fight with bacteria. It is very important to eat foods rich in this substance, children and the elderly.

Pyridoxine is a part of many vegetables and fruits. It is quite a lot in potatoes, bananas, carrots, cabbage, greenery and green vegetables. Vitamin B6 is also found in cereals, uncooked grain, bran, lentils, beans, sunflower seeds, peas and pumpkin.

If you follow a varied diet that includes vegetables and fruits, a person will not lack this vitamin. It is important to note that when boiling vegetables or preparing porridges, a portion of pyridoxine remains in the water. For this reason, it is better to eat vegetable soup, rather than simply boiled vegetables.

What products contain vitamin B7

Biotin( aka vitamin B7) is responsible for the beauty of hair, skin and nails. If the intestine functions normally and has a viable flora, the substance can have a beneficial effect on appearance.

Vitamin B7 is found in many types of foods. Food of animal origin, rich in biotin, is pork and beef liver and kidneys, egg yolks, heart of a bull, beef, veal, chicken and ham. To this list, you can add milk, cheese, herring, flounder and canned sardines.

Vegetable foods containing vitamin B7 are tomatoes, rice bran and brown rice, soybeans, peanuts, wheat flour, green peas, mushrooms, cauliflower and carrots. A lot of vitamin is in potatoes, oranges, melon, apples, bananas, fresh onions and whole grains of rye.

If biotin is contained in vegetables and fruits in a free state, then in animal tissues it is bound to proteins. All of the above products can be a source of vitamin B7 for humans, but the cells needed for biotin are synthesized precisely by intestinal flora and only under the condition of good health and proper nutrition. A person is able to produce this useful vitamin itself, but only with a good intestinal microflora.

The need for biotin for an adult is 30-100 μg per day. During pregnancy, the dose is increased by 20 μg.

What foods contain vitamin B9

Folic acid is most often consumed by pregnant women, although this vitamin is important for everyone. It is proved that it improves blood and improves mood. Vitamin B9 is contained in the optimal amount in natural animals and plant products, for example, in the liver, mushrooms, greens( spinach), nuts, cereals, vegetables and legumes.

To prevent a deficiency in the body of folic acid, you need to consume a lot of fresh leafy vegetables of dark green color and various kinds of greens. In addition, the vegetable composition includes a number of enzymes that help the vitamins to be better absorbed.

Bread is recommended to choose one that is prepared from wholemeal flour. Though in small amounts, it also contains folic acid. Also vitamin B9 is in medicinal herbs: nettle, dandelion, plantain, yarrow, mint, raspberry leaves, birch and black currant.

The daily dose of a vitamin is 200-400 μg for an adult. During pregnancy or active sports, the intake rate rises by a factor of two, but it is not recommended to exceed the 1000-μg mark.

What foods contain vitamin B10

Vitamin B10 is also called para-aminobenzoic acid. It stimulates the formation of interferon in the body. This protective protein is able to increase resistance to infectious diseases. Due to the effects of interferon, cells become immune to influenza, hepatitis and digestive system disorders.

Vegetable sources containing a significant amount of vitamin B10 are yeast, molasses, mushrooms, wheat flour, potatoes, rice bran, carrots, nuts and sunflower seeds.

You can pick out parsley, spinach and melissa from the greenery.

To products of animal origin, rich in this vitamin, include offal( especially pork and beef liver), fish, egg yolk, milk, sour-milk products.

The content of para-amino benzoic acid in 100 g of product is: in eggs - 0.04 mg, in vegetables - 0.02 mg, in milk - 0.01 mg. The most vitamin B10 in yeast( up to 5.9 mg in 100 grams).

The rate of intake of a useful vitamin has not been established so far. It is proved that the daily volume of para-aminobenzoic acid is directly related to the supply of the human body with folic acid. If you eat foods rich in vitamins B9, then a lack of vitamin B10 will not be noticed.

What products contain vitamin B11

This vitamin is most often sought in products by those who want to lose weight. L-carnitine is an actively used "burner" fat.

The best sources of vitamin B11 are products of animal origin. They include various types of meat. The more red meat, the more l-carnitine it contains. For example, in 100 g of beef there is 81 mg of levocarnitine, in 100 g of pork - 24 mg of vitamin. In the meat of chicken l-carnitine is not so much - only 3-5 mg per 100 g.

As for dairy products, a good source of vitamin B11 is whole cow milk. One glass of this drink contains up to 8 mg of a useful substance. L-carnitine can be obtained even from ice cream, but only in small quantities. With a lack of vitamin B11, it is better to eat yogurts, cottage cheese and hard cheese. In cheddar the content of l-carnitine is 1 mg per 1 g!

It is impossible not to mention fruits, vegetables and cereals, although this vitamin in these groups of products is quite small.

The best source of vitamin B11 is avocado.

In whole wheat bread there is practically no vitamin - only 0.1 mg per 100 grams.

What foods contain vitamin B12

Cyanocobalamin is considered the most amazing substance among all vitamins. Despite the fact that it is a water-soluble vitamin, cyanocobalamin is able to accumulate in the body( in the lungs, liver, kidneys and spleen).In addition, it is well preserved in foods, because this vitamin is resistant to the influence of light and heat.

Products that are rich in vitamin B12, almost all - of animal origin. In a small amount of cyanocobalamin is part of soy and hops. There is it in green salad, spinach, sea cabbage, yeast and a bottle of some vegetables. It is important to note that plant foods need to eat a lot to get at least a small amount of vitamin.

A lot of attention in case of deficiency in the body of cyanocobalamin should be given to beef and veal liver, kidneys, yolks, low-fat dry milk, sardines, herring, salmon, oysters and crabs. A little less vitamin B12 is found in beef, pork, chicken, seafood, cheese and fermented milk products.

The lack of cyanocobalamin is a serious enough problem. And today it occurs in 40% of people from all over the world, especially, those who prefer have vegetarian food. Lack of vitamin can lead to the appearance of anemia. With a slight deficit, it is almost impossible to notice bright symptoms, they arise as the health deteriorates.

Symptoms of lack of vitamin B12

- weakness in the body, dizziness, fatigue;
- dyspnea, heart palpitations;
- pale skin;
- painful sensations in the tongue;
- bleeding gums and a tendency to bruising;
- disorders of the digestive tract, weight loss;
- diarrhea, constipation.

With regular consumption of meat and other products rich in vitamin B12, no shortage of this substance can not arise.

What foods contain vitamin B17

Amygdalin or vitamin B17 was first isolated by scientists in pure form from bitter almonds. In this nut it contains a lot.

In addition to almonds, vitamin B17 was found in the bones of fruits of peach, apricot, plum and cherry. This compound is in a small amount included in the seeds of apples and pears. Also, scientists have established that amygdalin is found in young shoots of mountain ash and in leaves of laurel cherry and bird cherry. An available source of vitamin B17 can be considered flaxseed( sold at the pharmacy).

It is important to remember that consuming an excessive amount of amygdaline is dangerous to health and is fraught with serious consequences. Only a small handful of cores from berry seeds can lead to severe poisoning.

To strengthen the body, it is very important to eat a variety of foods, choosing those products that are known for all the high content of vitamin B. This substance gives life energy, improves the functioning of the digestive tract, has a beneficial effect on appearance and is responsible for many other functions.