B vitamins B: In which products to look

B vitamins B: In which products to look

B1 (thiamine): Energy and nervous system

Tiamin, or vitamin B1, plays a key role in the metabolism of carbohydrates, converting them into the energy necessary for the functioning of cells. It is also important for the health of the nervous system, muscles and heart. Tiamine deficiency can lead to Beri Berie, a disease characterized by neurological disorders, heart failure and edema.

• Whole grains: Unprofitable rice, oats, wheat and barley are excellent sources of thiamine. The process of processing grains, as a rule, reduces the content of vitamin B1, so preference should be given to whole grain products. Whole wheat bread, brown rice and oatmeal are an excellent choice.

• Pork: Pork is one of the richest food sources of thiamine. Even small portions can significantly increase the level of vitamin B1 in the body. Low -fat pieces of pork are preferred, such as pork clipping.

• Legumes: Beans, peas, lentils and other legumes contain a significant amount of thiamine. They are also a good source of protein and fiber. The variety of legumes in the diet is a great way to provide the body with the necessary amount of vitamin B1.

• Nuts and seeds: Sunflower seeds, flax seeds, almonds and other nuts and seeds contain thiamine, as well as useful fats and minerals. They can be added to salads, yogurts or consumed as a snack.

• Enriched products: Some products, such as bread, flakes and flour, are enriched with thiamine. Check the labels to find out if the products that you buy are contained, added vitamin B1.

B2 (riboflavin): skin and eye health

Riboflavin, or vitamin B2, is necessary for the growth of cells, the production of energy and metabolism of fats, carbohydrates and proteins. It is also important for the health of the skin, eye and nervous system. Riboflavin deficiency can lead to cracks in the corners of the mouth, dermatitis and sensitivity to light.

• Dairy products: Milk, yogurt and cheese are excellent sources of riboflavin. Regular use of dairy products can significantly increase the level of vitamin B2 in the body.

• Meat: The liver, kidneys and other offal are especially rich sources of riboflavin. Beef, pork and chicken also contain a significant amount of vitamin B2.

• Eggs: Eggs are a universal and nutritious product containing riboflavin, as well as protein and other important nutrients.

• Green sheet vegetables: Spinach, broccoli, Brussels cabbage and other green leafy vegetables contain riboflavin, as well as vitamins, minerals and antioxidants.

• Mushrooms: Mushrooms, especially champignons and oyster mushrooms, are a good source of riboflavin.

• Enriched products: Some products, such as flakes and bread, are enriched with riboflavin. Check the labels to find out if the products that you buy are contained, added vitamin B2.

B3 (niacin): metabolism and cholesterol

Niacin, or vitamin B3, plays an important role in energy metabolism, DNA synthesis and the functioning of the nervous system. It can also help reduce LDL cholesterol (“bad” cholesterol) and increase the level of HDL cholesterol (“good” cholesterol). Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.

• Meat: Chicken, beef, pork and fish are good sources of niacin. The liver is especially rich in niacin.

• Fish: Tuna, salmon and a palatus are excellent sources of niacin, as well as omega-3 fatty acids.

• Nuts and seeds: Arachis, sunflower seeds and almonds contain niacin, as well as healthy fats and protein.

• Whole grains: Whole grain bread, brown rice and oatmeal contain niacin.

• Mushrooms: Mushrooms, especially Portobello, are a good source of niacin.

• Enriched products: Some products, such as flakes and bread, are enriched with niacin. Check the labels to find out if the products that you buy are contained, added vitamin B3.

B5 (pantothenic acid): energy and hormones

Pantotenic acid, or vitamin B5, is necessary for the production of energy, the synthesis of hormones and the metabolism of fats, carbohydrates and proteins. It also plays a role in the health of the skin and hair. The deficiency of pantothenic acid is rare, since it is widespread in food.

• Meat: Chicken, beef, pork and fish contain pantothenic acid.

• Eggs: Eggs are a good source of pantothenic acid, as well as protein and other important nutrients.

• Avocado: Avocado is a rich source of pantothenic acid, as well as healthy fats and fiber.

• Mushrooms: Mushrooms, especially Shiitaka, are a good source of pantothenic acid.

• Sweet potato: Sweet potatoes contain pantothenic acid, as well as vitamin A and fiber.

• Broccoli: Broccoli contains pantothenic acid, as well as vitamins, minerals and antioxidants.

B6 (pyridoxin): nervous system and immunity

Pyridoxine, or vitamin B6, plays an important role in the functioning of the nervous system, the production of red blood cells and metabolism of proteins, fats and carbohydrates. It is also important for the immune system. Pyridoxine deficiency can lead to anemia, dermatitis, depression and weakening of immunity.

• Meat: Chicken, beef and pork contain pyridoxine.

• Fish: Salmon, tuna and a plague are good sources of pyridoxine.

• Bananas: Banans are a good source of pyridoxine, as well as potassium and fiber.

• Potato: Pyridoxine contains potatoes, as well as vitamin C and fiber.

• NUT: Nut is a good source of pyridoxine, as well as protein and fiber.

• Enriched products: Some products, such as flakes, are enriched with pyridoxine. Check the labels to find out if the products that you buy are contained, added vitamin B6.

B7 (BIOTIN): Hair, skin and nails

Biotin, or vitamin B7, is necessary for the metabolism of fats, carbohydrates and proteins. It also plays a role in the health of hair, skin and nails. Biotin deficiency is rare, but can lead to hair loss, dermatitis and fragility of nails.

• Eggs: Egg yolk is one of the richest sources of biotin.

• Liver: The liver is a rich source of biotin, as well as other vitamins and minerals.

• Nuts and seeds: Almonds, walnuts, sunflower seeds and other nuts and seeds contain biotin.

• Sweet potato: Sweet potatoes contain biotin, as well as vitamin A and fiber.

• Salmon: Salmon is a good source of biotin, as well as omega-3 fatty acids.

• Avocado: Avocado is a good source of biotin, as well as healthy fats and fiber.

B9 (folic acid): cellular growth and pregnancy

Folic acid, or vitamin B9, is necessary for cell growth, DNA synthesis and red blood cells. It is especially important for pregnant women, as it helps to prevent defects in the nervous tube in the fetus. Folic acid deficiency can lead to anemia and increased risk of cardiovascular diseases.

• Dark green leafy vegetables: Spinach, cabbage of Kale, Romen-Salace and other dark green leafy vegetables are excellent sources of folic acid.

• Legumes: Beans, peas, lentils and other legumes contain a significant amount of folic acid.

• Citrus fruit: Oranges, grapefruits, lemons and limes contain folic acid.

• Avocado: Avocado is a good source of folic acid, as well as healthy fats and fiber.

• Broccoli: Broccoli contains folic acid, as well as vitamins, minerals and antioxidants.

• Enriched products: Many products, such as bread, flakes and pasta, are enriched with folic acid. Check the labels to find out if the products that you buy are added to folic acid.

B12 (cobalamin): nervous system and red blood cells

Cobalamine, or vitamin B12, is necessary for the functioning of the nervous system, the production of red blood cells and DNA synthesis. He also plays a role in the metabolism of fats and carbohydrates. Cobalamine deficiency can lead to anemia, neurological disorders and fatigue. Vitamin B12 is mainly contained in animal products, so vegetarians and vegans need to pay special attention to its entry into the body.

• Meat: Beef, pork, chicken and other types of meat contain cobalamin.

• Fish: Salmon, tuna, trout and other types of fish are excellent sources of cobalamine.

• Dairy products: Milk, yogurt and cheese contain cobalamin.

• Eggs: Eggs are a good source of cobalamine, as well as protein and other important nutrients.

• Enriched products: Some products, such as vegetable milk and flakes, are enriched with cobalamin. Check the labels to find out if the products that you buy are contained, added vitamin B12.

• Food additives: Vegetarians and vegans, as well as people with certain diseases that affect the absorption of vitamin B12, may need to take additives with cobalamine.

How to ensure sufficient consumption of group b vitamins

• Balanced nutrition: Try to use a variety of foods from all food groups to provide the body with all the necessary vitamins and minerals, including B vitamins B.

• Whole products: Preference should be given to whole, raw products such as whole grains, fruits, vegetables, legumes, nuts and seeds.

• Enriched products: If you are not sure that you get enough group B vitamins from food, choose enriched products.

• Consultation with a doctor: If you have any fears about the deficiency of B vitamins, consult a doctor or a nutritionist. They can evaluate your diet and, if necessary, recommend additives.

• Consider the factors affecting the assimilation: Certain diseases, drugs and age-related changes can affect the assimilation of group B vitamins. If you have any risk factors, discuss this with your doctor.

B vitamins interaction

It is important to remember that group B vitamins interact with each other and for optimal functioning need a balanced receipt of all vitamins of this group. The deficiency of one vitamin group B can affect the assimilation and use of other vitamins of this group.

Conclusion

B vitamins play a crucial role in maintaining health and well -being. The use of a variety of products rich in group B vitamins is the key to providing the body with the necessary nutrients. If you have any fears about the deficiency of B vitamins, consult a doctor or a nutritionist. A balanced diet and a conscious choice of products will help you maintain the optimal level of group B vitamins and enjoy all the advantages of their positive effects on health.