B vitamins B: Sources in food products

B vitamins B: Sources in food products

B vitamins are a complex of eight water -soluble vitamins playing a key role in cellular metabolism. Each of them performs unique functions, but they also often work synergistically, supporting the health of the nervous system, providing energy, and contributing to the general well -being of the body. The deficiency of any of the vitamins of group B can lead to various health problems. Therefore, it is extremely important to ensure sufficient consumption of these nutrients from food. This article examines in detail the sources of group B vitamins in various food products, as well as factors affecting their assimilation and use.

1. Tiamin (vitamin B1): Energy and nervous system

Thiamine is necessary for the transformation of carbohydrates into energy, which makes it critical of the health of the nervous system and muscle function. It is involved in the work of enzymes necessary for decarboxylation of alpha coat acids, playing a central role in glucose metabolism.

• Pork: Pork is one of the richest sources of Thiamine. 100 grams of pork cutting contains about 0.9 mg of thiamine, which is approximately 75% of the recommended daily norm (RSN) for adults. Other parts of pork, such as ham and bacon, also contain a significant amount of thiamine, although less than clipping. The method of preparation can affect the content of thiamine; High temperatures and for a long time of cooking can lead to its destruction.
• Grain products (enriched): Whole grains contain thiamine, but in the process of processing it is often lost. Therefore, many cereals, such as bread, pasta and cereals, are enriched with thiamine to compensate for these losses. Read the labels carefully to determine which products were enriched and how much thiamine they contain.
• Legumes: Legumes, such as black beans, beans and lentils, are excellent sources of thiamine. One cup of boiled lentil contains about 0.36 mg of thiamine, which is approximately 30% of the RSN. Legumes are also a good source of fiber and protein, which makes them a useful addition to any diet.
• Seeds and nuts: Sunflower seeds, linen seeds, pumpkin seeds and some nuts, such as macadamia and cashew, contain thiamine. Although the content of thiamine in them can be lower than in pork or legumes, they can still contribute to the general consumption of thiamine, especially in combination with other products rich in this vitamin.
• Fish: Some types of fish, such as salmon and trout, contain thiamine. Although the fish is not the main source of thiamine, it can still be a useful addition to the diet, especially for people who avoid drinking meat.
• Yeast: Food yeast, especially enriched, are a very good source of thiamine. They are often used in vegan and vegetarian cuisine to give dishes of cheese taste.

Factors affecting the assimilation of thiamine:

• Alcohol: Excessive alcohol consumption can prevent the absorption of thiamine and increase its excretion from the body, which can lead to a deficiency of thiamine.
• Tea and coffee: Some compounds contained in tea and coffee (tannins) may impede the absorption of thiamine.
• Antacids: Long -term use of antacids can reduce the acidity of the stomach, which can affect the absorption of thiamine.
• Cooking: Tiamine is sensitive to heating, so prolonged preparation at high temperatures can destroy a significant part of thiamine in food.

2. Riboflavin (vitamin B2): cellular growth and skin health

Riboflavin plays an important role in cell growth, energy production and metabolism of fats, carbohydrates and proteins. It is also important for maintaining the health of the skin, eye and nervous system.

• Dairy products: Milk, yogurt and cheese are good sources of riboflavin. One cup of milk contains about 0.43 mg of riboflavin, which is approximately 33% of the RSN. Riboflavin is sensitive to light, so milk should be stored in opaque containers to prevent its destruction.
• Eggs: Eggs, especially egg yolk, contain riboflavin. One large egg contains about 0.25 mg of riboflavin, which is approximately 20% of the RSN.
• Meat (especially the liver): The liver, especially beef, is one of the richest sources of riboflavin. 100 grams of beef liver contain about 3 mg of riboflavin, which significantly exceeds RSN. Other types of meat, such as beef and pork, also contain riboflavin, albeit in smaller quantities.
• Green sheet vegetables: Spinach, broccoli, asparagus and other green leafy vegetables contain riboflavin. One cup of boiled spinach contains about 0.2 mg of riboflavin, which is approximately 15% of the RSN.
• Mushrooms: Some types of mushrooms, such as champignons and oyster mushrooms, contain riboflavin.
• Enriched products: As in the case of thiamine, many grain products are enriched with riboflavin.

Factors affecting the assimilation of riboflavin:

• Alcohol: Chronic alcohol consumption can prevent the absorption of riboflavin.
• Some drugs: Some drugs, such as tricyclic antidepressants and antipsychotic, can affect riboflavin metabolism.
• Problems with the gastrointestinal tract: Diseases affecting the absorption of nutrients in the intestines can lead to a deficiency of riboflavin.
• World: Riboflavin is sensitive to light, so the products containing riboflavin should be stored in a dark place.

3. Niacin (vitamin B3): DNA and functions of the nervous system

Niacin is necessary for the correct functioning of the nervous system, digestive system and skin. He also plays a role in the production of energy and DNA synthesis. Niacin exists in two forms: nicotinic acid and nicotinamide.

• Meat: Meat, especially a bird (chicken, turkey) and beef, is a good source of niacin. 100 grams of chicken breast contain about 10 mg of niacin, which is approximately 60% of the RSN.
• Fish: Tuna, salmon and a plague are good sources of niacin. 100 grams of tuna contain about 15 mg of niacin, which is approximately 90% of the RSN.
• Nuts and seeds: Arachis, sunflower seeds and almonds contain niacin.
• Mushrooms: Mushrooms, especially champignons and Shiitake, contain niacin.
• Grain products (enriched): As in the case of thiamine and riboflavin, many grain products are enriched with niacin.

Factors affecting the assimilation of niacin:

• Triptofan: The body can synthesize niacin from the amino acid of tryptophan. Therefore, a diet rich in a tripophane can help satisfy the need for Niacin.
• Alcohol: Chronic alcohol consumption can prevent the absorption of niacin.
• Some drugs: Some drugs, such as isoniazide (used to treat tuberculosis), can affect Niacin metabolism.
• Corn: Niacin in corn is in a connected form (niacitin), which makes it difficult to assimilate. However, the processing of corn by alkali (for example, when preparing tortilia) can release Niacin and make it more affordable.

4. Pantotenic acid (vitamin B5): Energy and hormones

Pantotenic acid plays an important role in the production of energy from food and the synthesis of hormones and cholesterol. It is also necessary for the formation of Coenzym A (COA), which plays a central role in metabolism.

• Meat: Chicken, beef and pork contain pantothenic acid.
• Eggs: Egg yolks are a good source of pantothenic acid.
• Mushrooms: Mushrooms, especially Shiitaka, contain pantothenic acid.
• Avocado: Avocado is a good source of pantothenic acid.
• Legumes: Legumes, such as lentils and peas, contain pantothenic acid.
• Whole grains: Whole grains, such as oats and brown rice, contain pantothenic acid.

Factors affecting the absorption of pantothenic acid:

• Processing of products: Pantotenic acid is sensitive to heating and processing, so many treated products contain less pantothenic acid than unprocessed products.
• Alcohol: Chronic drinking of alcohol can prevent the absorption of pantothenic acid.

5. Pyridoxine (vitamin B6): brain and immunity

Pyridoxine plays an important role in the development of the brain and maintaining the immune system. He also participates in the formation of red blood cells and protein metabolism.

• Meat: Chicken, turkey and beef contain pyridoxine.
• Fish: Salmon, tuna and trout contain pyridoxine.
• Potato: Potatoes, especially with a peel, is a good source of pyridoxine.
• Bananas: Banans contain pyridoxin.
• Legumes: Legumes, such as chickpeas and soy, contain pyridoxine.
• Nuts and seeds: Walnuts and sunflower seeds contain pyridoxine.

Factors affecting the assimilation of pyridoxine:

• Alcohol: Excessive alcohol consumption can prevent the absorption of pyridoxine and increase its excretion from the body.
• Some drugs: Some drugs, such as isoniazid and penicilllammin, can affect pyridoxine metabolism.
• Hormonal contraceptives: The use of hormonal contraceptives can reduce the level of pyridoxine in the body.

6. BIOTIN (vitamin B7): hair, skin and nails

Biotin is necessary for the health of hair, skin and nails. He also plays a role in the metabolism of fats, carbohydrates and proteins.

• Eggs: Egg yolks are a good source of biotin. It is important to note that the use of raw eggs can interfere with the assimilation of biotin, since raw egg protein contains avidine, which binds biotin. The preparation of eggs denatures avidine and allows biotin to be absorbed.
• Liver: The liver is a rich source of biotin.
• Nuts and seeds: Almonds, peanuts and sunflower seeds contain biotin.
• Salmon: Salmon contains biotin.
• Avocado: Avocado contains biotin.
• Sweet potato: Sweet potatoes contain biotin.

Factors affecting the assimilation of biotin:

• Raw eggs: As mentioned above, the use of raw eggs can prevent the assimilation of biotin.
• Antibiotics: Long -term use of antibiotics can kill bacteria in the intestines that produce biotin.
• Some drugs: Some drugs, such as anticonvulsants, can affect biotin metabolism.
• Search violations: Diseases affecting the absorption of nutrients in the intestine can lead to a deficiency of biotin.

7. Folat (vitamin B9): cellular growth and development

The folate is necessary for cellular growth and development, especially important during pregnancy to prevent defects in the nervous tube in the fetus. He also plays a role in the formation of red blood cells. Folic acid is a synthetic form of a fulat that is used in additions and enriched products.

• Green sheet vegetables: Spinach, salad Romen, asparagus and broccoli are good sources of folate.
• Legumes: Lentils, beans and chickpeas are good sources of folate.
• Citrus fruit: Oranges, grapefruits and lemons contain a folate.
• Avocado: Avocado contains a folate.
• Enriched products: Many cereal products are enriched with folic acid.

Fulat factors affecting the adoption of the folate:

• Alcohol: Excessive alcohol consumption can interfere with the absorption of the folate.
• Some drugs: Some drugs, such as methotrexate and phenytoin, can affect the metabolism of the folate.
• Search violations: Diseases affecting the absorption of nutrients in the intestines can lead to a deficiency of a folate.
• Cooking: The folate is sensitive to heating, so prolonged preparation at high temperatures can destroy a significant part of the folate in food.

8. Kobalamin (vitamin B12): nervous system and blood formation

Cobalamin is necessary for the proper functioning of the nervous system and the formation of red blood cells. He also plays a role in DNA synthesis. Vitamin B12 is not contained in plant products (with the exception of enriched products), so vegans and vegetarians need to take vitamin B12 additives or use enriched products.

• Meat: Beef, pork and bird contain cobalamin.
• Fish: Salmon, tuna and trout contain cobalamin.
• Eggs: Eggs contain cobalamin.
• Dairy products: Milk, cheese and yogurt contain cobalamin.
• Enriched products: Some plant products, such as vegetable milk and breakfast flakes, are enriched with vitamin B12.
• Food yeast (enriched): Some types of food yeast are enriched with vitamin B12.

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. The disadvantage of the internal factor (for example, with pernicious anemia) can lead to a deficiency of vitamin B12.
• Age: With age, the body’s ability to develop an internal factor is reduced, which can lead to a deficiency of vitamin B12.
• Some drugs: Some drugs, such as proton pump inhibitors (IPP) and metformin, can affect the assimilation of vitamin B12.
• Operations on the stomach or intestines: Operations that remove part of the stomach or intestines can reduce the body’s ability to absorb vitamin B12.
• Vegetarianism and veganism: Vitamin B12 is mainly contained in animal products, so vegetarians and vegans are at risk of vitamin B12 deficiency and should take additives or use enriched products.
• Problems with the gastrointestinal tract: Diseases affecting the absorption of nutrients in the intestines can lead to vitamin B12 deficiency.

Final remarks:

Providing sufficient consumption of group B vitamins from food is important for maintaining health and well -being. A variety of diet, including products rich in group B vitamins, can help satisfy the body’s need for these nutrients. People with certain diseases or dietary restrictions may need to take B vitamins to consult a doctor or a nutritionist to determine the optimal dosage and form of group B vitamins and understanding of group B vitamins and factors affecting their absorption can help you make conscious decisions about your nutrition and maintain optimal health.

Examples of the menu rich in vitamins of group B:

Breakfast:

• Oatmeal with berries and nuts (thiamine, riboflavin, niacin, biotin)
• Eggs (riboflavin, pantothenic acid, biotin, cobalamin)
• Enriched bread from whole grain with avocado (thiamine, riboflavin, niacin, pyridoxine, folate)

Dinner:

• Spinach salad with chicken-grille and lentils (riboflavin, niacin, pyridoxine, folat, pantotenic acid)
• Tuna with whole grain bread (niacin, cobalamin)
• Borsch (various vitamins of group B depending on the ingredients)

Dinner:

• Salmon with potatoes and broccoli (niacin, pyridoxine, cobalamin, folat)
• Pork clipping with mushrooms and asparagus (thiamine, riboflavin, pantotenic acid, folat)
• Vegetarian carry with chickpeas and brown rice (pyridoxine, folate, pantothenic acid)

Snacks:

• Banan (Pyridoxin)
• Nuts and seeds (thiamine, niacin, biotin, pyridoxine)
• Yogurt (riboflavin, cobalamin)
• Avocado (Pantotenic Acid, Folate, Biotin)

It is important to remember: This list is not exhaustive, and there are many other products containing group B vitamins. The key to ensuring sufficient consumption of group B vitamins is a diverse and balanced diet, including products from all food groups.

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