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