B vitamins B: Sources and methods of obtaining

B vitamins B: Sources and methods of obtaining

I. Review of group B vitamins and their roles

B vitamins are a complex of water -soluble compounds that play a key role in the metabolic processes of the body. Each vitamin performs unique functions, but they all interact, contributing to optimal health and well -being. The disadvantage of even one vitamin B can lead to various health problems. This group includes:

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, fats and proteins, as well as for the normal functioning of the nervous system and the heart.

• Vitamin B2 (Riboflavin): Participates in energy metabolism, cell growth and drug metabolism. It is also important for the health of the skin, eye and mucous membranes.

• Vitamin B3 (Niacin): He plays a key role in energy exchange, functioning of the nervous system and skin health. It can also help reduce cholesterol.

• Vitamin B5 (pantotenic acid): It is necessary for the synthesis of Coenzym A (COA), which plays a vital role in the metabolism of carbohydrates, fats and proteins. It is also important for the production of hormones and cholesterol.

• Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the formation of neurotransmitters (for example, serotonin and dopamine) and the formation of red blood cells.

• Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins. It is also important for the health of hair, skin and nails.

• Vitamin B9 (folic acid): It is important for the growth and division of cells, especially during pregnancy. It also helps to prevent defects in the nervous tube in the fetus.

• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.

II. Vitamin B1 (Tiamin): Sources and methods of receipt

Tiamin, or vitamin B1, plays a decisive role in the transformation of carbohydrates into the energy necessary for the body. It is also important for the health of the nervous system, muscles and heart.

• Natural sources of thiamine:

  • Grain and legumes: Whole grains (brown rice, oats, barley), enriched bread and cereals, peas, beans, soy and lentils. Brown rice, unlike white, retains bran and embryos rich in thiamine. Various types of beans, such as black beans, pinto beans and beans, are good sources. Lentils, especially red and green, also contains a significant amount of thiamine.

  • Nuts and seeds: Sunflower seeds, macadamia nuts, bakers and cedar nuts. Sunflower seeds are an excellent source of not only thiamine, but also other nutrients, such as vitamin E and magnesium.

  • Meat and fish: Pork (especially lean), beef, liver and trout. Pork, especially clipping, is considered one of the richest sources of thiamine among meat products. The liver is also a good source, although it should be consumed in moderate quantities due to the high content of vitamin A.

  • Vegetables and fruits: Asparagus, Brussels cabbage, potatoes, oranges and tomatoes. Steamed asparagus retains more thiamine than cooked in water. Potatoes, especially with the peel, contains a certain amount of thiamine.

  • Yeast: Beer yeast and food yeast. Beer yeast is an excellent source of thiamine and other B vitamins B. Food yeast is inactive yeast that can be used as a vegan additive, adding to food to enhance taste and increase nutritional value.

• Ways to get thiamine:

  • Synthesis on an industrial scale: Most of the additives of thiamine and enriched food are obtained by chemical synthesis. The process includes several stages, starting with chemical precursors and ending with cleaning and crystallization of thiamine hydrochloride or mononitrate.

  • Fermentation: Some companies use fermentation for the production of thiamine. This process includes the use of microorganisms, such as bacteria or yeast, to convert simple sugars into thiamine.

• Factors affecting the assimilation of thiamine:

  • Alcohol: Chronic alcohol consumption can prevent the absorption and use of thiamine. Alcohol can damage the mucous membrane of the gastrointestinal tract, reducing the body’s ability to absorb thiamine.

  • Thiamine: Some products, such as raw fish and mollusks, contain thiaminases – enzymes that destroy thiamine. Preparation is molestation of these enzymes.

  • Coffee and tea: High consumption of coffee and tea can affect the absorption of thiamine. However, this effect is usually insignificant if the diet is well balanced.

  • Medicines: Some drugs, such as diuretics and antacids, can affect the level of thiamine in the body.

III. Vitamin B2 (riboflavin): Sources and methods of receipt

Riboflavin, or vitamin B2, plays an important role in energy metabolism, cell growth and drug metabolism. It is also important for the health of the skin, eye and mucous membranes.

• Natural sources of riboflavin:

  • Dairy products: Milk, cheese and yogurt are good sources of riboflavin. Milk, especially enriched with vitamin D, is a great way to increase riboflavin consumption.

  • Meat: The liver, kidneys and other animal organs are rich sources of riboflavin. Chicken liver and beef liver are especially rich in riboflavin.

  • Eggs: Eggs contain riboflavin, especially in the yolk.

  • Green sheet vegetables: Spinach, broccoli and leaf cabbage. Spinach, especially raw or slightly cooked, retains more riboflavin.

  • Enriched products: Some bread, cereals and other products are enriched with riboflavin. Enriched breakfast flakes are a common way to increase riboflavin consumption, especially for people who do not use many other sources.

  • Mushrooms: Some types of mushrooms, such as Portobello mushrooms, contain riboflavin.

• Ways to obtain riboflavin:

  • Chemical synthesis: Riboflavin is mainly carried out by chemical synthesis on an industrial scale. This process includes several stages, starting with chemical precursors, such as ribosa and dimethylnilin, and ending with cleaning and crystallization of riboflavin.

  • Fermentation: The alternative method for the production of riboflavin is enzyming using microorganisms, such as yeast Ashbya gossypii or bacteria Bacillus subtilis. This process is considered more environmentally friendly than chemical synthesis.

• Factors affecting the assimilation of riboflavin:

  • World: Riboflavin is sensitive to light and can be destroyed when exposed to sunlight or artificial light. Therefore, products containing riboflavin should be stored in dark places. Milk, for example, should be stored in opaque containers.

  • Medicines: Some drugs, such as antidepressants and antipsychotic, can affect the level of riboflavin in the body.

  • Alcohol: Chronic alcohol consumption can prevent the assimilation and use of riboflavin.

  • Diseases of the gastrointestinal tract: Diseases affecting the gastrointestinal tract, such as Crohn and Celiac disease, can reduce riboflavin absorption.

IV. Vitamin B3 (NiaCin): Sources and methods of receipt

Niacin, or vitamin B3, is necessary for energy metabolism, functioning of the nervous system and skin health. It can also help reduce cholesterol.

• Natural sources of Niacin:

  • Meat: Chicken, beef, pork and fish (especially tuna and salmon) are excellent sources of niacin. The turkey is also a good source.

  • Nuts and seeds: Arachis, sunflower seeds and almonds. Arachis, unlike other nuts, is especially rich in niacin.

  • Grain: Enriched bread and cereals. The enrichment of grain products by niacin is a common practice in many countries to prevent deficiency.

  • Mushrooms: Some types of mushrooms, such as Shiitake mushrooms, contain niacin.

  • Plants: Some vegetables and fruits contain niacin in smaller quantities.

• Methods of obtaining niacin:

  • Chemical synthesis: Niacin is mainly carried out by chemical synthesis on an industrial scale. The process usually includes oxidation of 3-picolin or 5-ethyl-2-methylpyridine.

  • Traptophan transformation: The body can synthesize niacin from the amino acid of tryptophan. However, this process is ineffective; The production of 1 mg of Niacin requires about 60 mg of tryptophan.

• Factors affecting the assimilation of niacin:

  • Corn: Corn contains niacin in a connected form known as niacitin, which is poorly absorbed. However, the processing of corn by alkali (a process called nicked) releases Niacin and makes it more affordable.

  • Alcohol: Chronic alcohol consumption can prevent the absorption and use of niacin.

  • Medicines: Some drugs, such as isoniazide (used to treat tuberculosis), can affect the level of niacin in the body.

V. Vitamin B5 (pantothenic acid): Sources and methods of obtaining

Pantotenic acid, or vitamin B5, is necessary for the synthesis of coenzyme A (COA), which plays a vital role in the metabolism of carbohydrates, fats and proteins. It is also important for the production of hormones and cholesterol.

• Natural sources of pantothenic acid:

  • Widely distributed in food: Pantotenic acid is widespread in various foods, so the deficiency is rare. The name “pantothenic acid” comes from the Greek word “pantothen”, which means “everywhere.”

  • Meat: Chicken, beef, pork and fish. The liver and kidneys are also good sources.

  • Eggs: Eggs contain pantothenic acid, especially in the yolk.

  • Vegetables: Mushrooms, avocados, broccoli, sweet potatoes and corn.

  • Grain: Whole grains.

  • Dairy products: Milk and yogurt.

• Ways to obtain pantothenic acid:

  • Chemical synthesis: Pantotenic acid is carried out by chemical synthesis.

  • Fermentation: Some microorganisms can produce pantothenic acid.

• Factors affecting the absorption of pantothenic acid:

  • Food processing: Pantotenic acid can be lost during food processing, such as canning, freezing and refinement of grain.

  • Alcohol: Chronic alcohol consumption can prevent the absorption and use of pantothenic acid.

  • Medicines: Some drugs can affect the level of pantothenic acid in the body.

VI. Vitamin B6 (pyridoxin): Sources and methods of obtaining

Pyridoxine, or vitamin B6, is involved in the metabolism of amino acids, the formation of neurotransmitters (for example, serotonin and dopamine) and the formation of red blood cells.

• Natural sources of pyridoxine:

  • Meat: Chicken, beef, pork and fish (especially tuna, salmon and halve).

  • Legumes: Nut (Turkish peas), beans and soy.

  • Nuts and seeds: Walnuts, sunflower seeds and sesame seeds.

  • Vegetables: Potatoes, bananas, spinach and avocados.

  • Enriched products: Some bread, cereals and other products are enriched with pyridoxine.

• Ways to obtain pyridoxine:

  • Chemical synthesis: Pyridoxine is mainly performed by chemical synthesis.

  • Biotechnological methods: Biotechnological methods for the production of pyridoxine are developed.

• Factors affecting the assimilation of pyridoxine:

  • Alcohol: Chronic alcohol consumption can prevent the assimilation and use of pyridoxine.

  • Medicines: Some drugs, such as isoniazide, penicilllammin and oral contraceptives, can affect the level of pyridoxine in the body.

  • Diseases of the gastrointestinal tract: Diseases affecting the gastrointestinal tract can reduce the absorption of pyridoxine.

VII. Vitamin B7 (BIOTIN): Sources and methods of obtaining

Biotin, or vitamin B7, is necessary for the metabolism of fats, carbohydrates and proteins. It is also important for the health of hair, skin and nails.

• Natural sources of biotin:

  • Liver: The liver is one of the richest sources of biotin.

  • Eggs: Egg yolk is a good source of biotin. However, the use of raw egg proteins can prevent the absorption of biotin due to the content of avidine, which binds biotin. Preparation of eggs dexactivates avidine.

  • Nuts and seeds: Almonds, peanuts, walnuts and sunflower seeds.

  • Vegetables: Sweet potatoes, spinach, broccoli and cauliflower.

  • Yeast: Yeast is a good source of biotin.

  • Intestinal bacteria: Biotin is synthesized by bacteria in the intestines.

• Ways to obtain biotin:

  • Chemical synthesis: Biotin is carried out by chemical synthesis.

  • Fermentation: Some microorganisms can produce biotin.

• Factors affecting the assimilation of biotin:

  • Raw egg whites: The use of raw egg proteins can prevent the absorption of biotin.

  • Antibiotics: Antibiotics can disrupt the bacterial balance in the intestines and reduce the production of biotin.

  • Diseases of the gastrointestinal tract: Diseases affecting the gastrointestinal tract can reduce the absorption of biotin.

VIII. Vitamin B9 (folic acid): Sources and methods of obtaining

Folic acid, or vitamin B9, is important for the growth and division of cells, especially during pregnancy. It also helps to prevent defects in the nervous tube in the fetus. Folic acid is a synthetic form of a folate used in additions and enriched products. A folate is a natural form of vitamin B9 contained in food.

• Natural sources of the folate:

  • Green sheet vegetables: Spinach, salad Romen, asparagus and Brussels cabbage.

  • Legumes: Lentils, chickpeas, beans and peas.

  • Avocado: Avocado contains a folate.

  • Citrus: Orange and grapefruit.

  • Liver: The liver contains a folate.

• Sources of folic acid (enriched products and additives):

  • Enriched grain products: Bread, cereals and pasta.

  • Vitamin additives: Folic acid is often part of polyvitamins and individual additives.

• Ways to obtain folic acid:

  • Chemical synthesis: Folic acid is carried out by chemical synthesis.

• Factors affecting the absorption of folat/folic acid:

  • Alcohol: Chronic alcohol consumption can prevent the assimilation and use of folate.

  • Medicines: Some drugs, such as methotrexate and phenytoin, can affect the level of folate in the body.

  • Diseases of the gastrointestinal tract: Diseases affecting the gastrointestinal tract can reduce the absorption of a folate.

  • Genetic factors: Some people have genetic options that affect the metabolism of the folate. For example, the MthFR gene can reduce the body’s ability to convert folic acid into its active form.

IX. Vitamin B12 (cobalamin): Sources and methods of obtaining

Cobalamin, or vitamin B12, is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.

• Natural sources of cobalamine:

  • Animal products: Meat (especially beef and liver), fish, eggs and dairy products. Vitamin B12 is not contained in plant products, with the exception of enriched products.

• Cobalamine sources (enriched products and supplements):

  • Enriched products: Some plant dairy products, soy products and breakfast flakes are enriched with vitamin B12.

  • Vitamin additives: Vitamin B12 is available in the form of various additives, including tablets, capsules, hyoid tablets and injections.

• Ways to get cobalamine:

  • Bacterial synthesis: Vitamin B12 is produced by bacteria. On an industrial scale, cobalamin is obtained by fermentation using bacteria.

• Factors affecting the assimilation of cobalamine:

  • Internal factor: For the absorption of vitamin B12, an internal factor is necessary – a protein produced by the cells of the stomach. People with a deficiency of the internal factor (for example, due to pernicious anemia) cannot absorb vitamin B12 from food and need B12 injections.

  • Age: With age, the production of gastric acid decreases, which can reduce the absorption of vitamin B12.

  • Medicines: Some drugs, such as proton pump inhibitors (IPP) and metformin, can affect the assimilation of vitamin B12.

  • Diseases of the gastrointestinal tract: Diseases affecting the gastrointestinal tract can reduce the absorption of vitamin B12.

  • Veganism and vegetarianism: Vegans and strict vegetarians who do not use animal products are at risk of vitamin B12 deficiency and should take additives or use enriched products.

X. The interaction of group B vitamins and their assimilation

B vitamins are interconnected and interact with each other. The deficiency of one vitamin B can affect metabolism and the absorption of other vitamins B. It is important to maintain a balanced consumption of all B vitamins for optimal health. For example, vitamin B6 is necessary for converting a tripophan into niacin (vitamin B3). Folic acid and vitamin B12 are closely connected in metabolic pathways, and a deficiency of one can mask the deficiency of the other.

• Synergic action: Many B vitamins work synergically, enhancing the effect of each other. For example, thiamine, riboflavin and niacin are necessary for energy exchange.

• Antagonistic action: In some cases, B vitamins can have an antagonistic effect. For example, high doses of one vitamin B can prevent the absorption of another.

XI. Culinary processing methods and preservation of group b vitamins

Culinary processing methods can affect the content of group B vitamins in food. Since group B vitamins are water -soluble, they can be washed out of products during cooking.

• Steaming: Steaming is the best way to preserve group B vitamins in vegetables.

• Žarka: Fry can lead to the loss of some vitamins of group B, but it retains more vitamins than cooking.

• Cooking: Cooking can lead to a significant loss of B vitamins, especially if water is not used for the preparation of sauces or soups.

• Storage: Proper storage of food products is also important for maintaining group B vitamins. Products should be stored in a cool, dark and dry place.

XII. Factors that increase the need for vitamins of group b

Some factors can increase the body’s need for vitamins of group B:

• Pregnancy and breastfeeding: Pregnant and lactating women need a larger number of B vitamins to maintain the growth and development of the child.

• Age: Elderly people may have difficulties with the assimilation of B vitamins B.

• Diseases: Some diseases, such as Crohn’s disease, celiac and HIV/AIDS, can reduce the absorption of vitamins of group B.

• Medicines: Some drugs can affect the level of group B vitamins in the body.

• Alcohol: Chronic alcohol consumption can prevent the assimilation and use of group B. vitamins.

• Vegetarianism and veganism: Vegetarians and vegans must pay special attention to obtaining a sufficient amount of vitamin B12, which is mainly contained in animal products.

XIII. Symptoms of B vitamins deficiency

Symptoms of deficiency of B vitamins vary depending on which vitamin is not enough.

• Vitamin B1 (Tiamina) deficit: Beri-Buri (weakness, fatigue, damage to nerves, heart failure), Wernik-Korsakov Syndrome (confusion, problems with coordination, memory loss).

• Vitamin B2 deficiency (riboflavin): Haleose (cracks in the corners of the mouth), glossitis (inflammation of the tongue), dermatitis.

• Vitamin B3 deficiency (niacina): Pellagra (dermatitis, diarrhea, dementia, death).

• Vitamin B5 deficiency (pantothenic acid): It is rare, but can include fatigue, headaches and numbness of the arms and legs.

• Vitamin B6 deficiency (Pyridoxin): Anemia, dermatitis, depression, confusion, cramps.

• Vitamin B7 deficit (biotina): It is rare, but can include hair loss, dermatitis and neurological symptoms.

• Vitamin B9 deficiency (folic acid): Megaloblastic anemia, defects of the nervous tube in the fetus.

• Vitamin B12 deficiency (cobalamine): Megaloblastic anemia, nerves damage, fatigue, weakness, memory problems.

XIV. Security and overdose of group B vitamins

B vitamins are water -soluble, so excess is usually excreted in the urine. However, taking high doses of some vitamins of group B can lead to side effects.

• Vitamin B3 (Niacin): High doses can cause redness of the skin, itching, nausea and damage to the liver.

• Vitamin B6 (Pyridoxin): High doses can cause damage to nerves.

• Other B vitamins B: Side effects from taking high doses of other vitamins of group B are rare.

XV. Research and current developments in the field of B vitamins

Studies continue to study the role of group B vitamins in various aspects of health, including:

• Prevention of diseases: The role of group B vitamins in the prevention of cardiovascular diseases, cancer and dementia is studied.

• Mental health: The relationship between group B vitamins and mental health is studied, including depression, anxiety and cognitive functions.

• Performance: The influence of group B vitamins on performance and energy is studied.

XVI. Recommendations for consumption of B vitamins

Recommendations for the consumption of B vitamins vary depending on age, gender and physiological condition. It is recommended to adhere to recommended dietary standards (RDA) or adequate consumption (AI) established by experts. Consultation with a doctor or nutritionist will help determine the individual needs for vitamins of group B.

XVII. Final remarks

B vitamins play an important role in maintaining health and well -being. A balanced diet, rich in products containing B vitamins, is the best way to ensure sufficient consumption of these important nutrients. In some cases, additives may be recommended. It is important to consult a doctor or nutritionist in order to determine individual needs and make sure that the additives are safe and suitable.