B vitamins B: What products contain

B vitamins B: a detailed guide by sources in food products

B1 (thiamine): Energy and nervous system

Thiamine, or vitamin B1, plays a key role in carbohydrate metabolism, providing the body with energy. It is also necessary for the normal functioning of the nervous system and the heart. Tiamine deficiency can lead to Beri Berie, a disease characterized by neurological disorders, weakness and heart problems.

• Pork: Pork, especially low -fat pieces, is one of the richest sources of thiamine. About 100 grams of pork can provide a significant part of the daily vitamin B1. Various methods of preparation, such as frying, baking or extinguishing, retain thiamine, although a certain amount can be lost with prolonged exposure to high temperatures.

• Sunflower seeds: Sunflower seeds are an excellent source of thiamine for vegetarians and vegans. They are also rich in other useful substances, such as vitamin E and magnesium. Simple addition of sunflower seeds to salads, yogurts or porridge can significantly increase the consumption of thiamine.

• Pea: Peas, both fresh and dried, contains a significant amount of thiamine. Pea soup or a side dish is a great way to include this vitamin in the diet. Dried peas, soaked and prepared, offers a particularly concentrated source of thiamine.

• Enriched grain products: Many cereal products, such as bread, flakes and pasta, are enriched with thiamine. Enrichment is the process of adding vitamins and minerals to food to increase their nutritional value. When choosing grain products, you should pay attention to the label to make sure that they contain the added thiamine.

• Fish: Some types of fish, such as trout and tuna, contain a moderate amount of thiamine. Regular use of fish, along with other sources of thiamine, can help ensure sufficient consumption of this important vitamin.

• Beans: Beans of various types (black beans, red beans, white beans) is a good source of thiamine, as well as protein and fiber. Beans can be added to soups, salads, stewed dishes and other dishes.

• Nuts: Some nuts, such as macadamia nuts and Brazilian nuts, contain thiamine. A handful of handful nuts can be healthy, as well as contribute to the daily consumption of thiamine.

B2 (riboflavin): Growth and skin health

Riboflavin, or vitamin B2, is necessary for the growth, development and functioning of the body’s cells. It helps to turn food into energy and supports the health of the skin, mucous membranes and eyes. Riboflavin deficiency can cause cracks in the corners of the mouth, inflammation of the tongue and photosensitivity.

• Dairy products: Milk, yogurt and cheese are excellent sources of riboflavin. Regular use of dairy products can provide a significant part of the daily vitamin B2. It is important to choose low -fat or low -fat options in order to reduce the consumption of saturated fats.

• Eggs: Eggs, especially yolks, contain riboflavin. They are also an excellent source of protein and other nutrients. The inclusion of eggs in the diet, for example, for breakfast, can contribute to sufficient consumption of vitamin B2.

• Meat: Meat, especially the liver and kidneys, is a rich source of riboflavin. However, the high cholesterol content in these organs should be taken into account. Other types of meat, such as beef and pork, also contain riboflavin, albeit in smaller quantities.

• Green sheet vegetables: Spinach, broccoli and other green leafy vegetables contain riboflavin, as well as other vitamins and minerals. The inclusion of these vegetables in the diet, for example, in salads, soups or side dishes, can contribute to overall health and well -being.

• Enriched grain products: Like thiamine, many grain products are enriched with riboflavin. Checking labels on food can help make sure that they contain the added vitamin B2.

• Mushrooms: Some types of mushrooms, such as champignons and shiytake, contain riboflavin. Mushrooms can be added to various dishes, such as soups, sauces and hot ones.

• Avocado: Avocado contains a moderate amount of riboflavin, as well as healthy fats and fiber. Avocado can be added to salads, sandwiches or used for cooking guacamole.

B3 (niacin): Metabolism and skin health

Niacin, or vitamin B3, plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of the skin, nervous system and digestive system. Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.

• Meat: Meat, especially poultry and beef, is an excellent source of niacin. Regular use of meat can provide a significant part of the daily vitamin B3.

• Fish: Fish, especially tuna and salmon, contains niacin. The inclusion of fish in the diet, at least twice a week, can contribute to sufficient consumption of this important vitamin.

• Nuts: Arachis, almonds and other nuts contain niacin. Sin of a handful of nuts can be healthy, as well as contribute to the daily consumption of niacin.

• Enriched grain products: Many cereal products are enriched with niacin. Checking labels on foods can help make sure that they contain the added vitamin B3.

• Mushrooms: Mushrooms, especially Portobello, contain niacin. Mushrooms can be added to various dishes, such as soups, sauces and hot ones.

• Sunflower seeds: Sunflower seeds, in addition to thiamine, also contain niacin.

• Green peas: Green peas is a good source of niacin, as well as vitamin C and fiber.

B5 (pantothenic acid): energy and hormones

Pantotenic acid, or vitamin B5, is necessary for the metabolism of fats, carbohydrates and proteins. It also participates in the production of hormones and red blood cells. The deficiency of pantothenic acid is rare, since it is widespread in food.

• Meat: Meat, especially the liver and kidneys, is a rich source of pantothenic acid. Other types of meat, such as beef and pork, also contain this vitamin.

• Mushrooms: Mushrooms, especially Shiitaka, contain pantothenic acid.

• Avocado: Avocado contains pantothenic acid, as well as healthy fats and fiber.

• Eggs: Eggs contain pantothenic acid, as well as protein and other nutrients.

• Dairy products: Dairy products, such as milk and yogurt, contain pantothenic acid.

• Legumes: Legumes, such as lentils and beans, contain pantothenic acid.

• Sweet potato: Sweet potatoes are a good source of pantothenic acid, as well as vitamin A and fiber.

B6 (pyridoxin): brain and immunity

Pyridoxine, or vitamin B6, is necessary for the normal functioning of the brain, nervous system and the immune system. It also participates in the metabolism of proteins, fats and carbohydrates. Pyridoxine deficiency can lead to anemia, depression and weakening of immunity.

• Bird: A bird, especially chicken and turkey, is an excellent source of vitamin B6.

• Fish: Fish, especially salmon and tuna, contains vitamin B6.

• Bananas: Banans are a good source of vitamin B6, as well as potassium and fiber.

• Potato: Potatoes, especially baked with the peel, contains vitamin B6.

• Enriched grain products: Many cereal products are enriched with vitamin B6.

• Spinach: Spinach is a good source of vitamin B6, as well as other vitamins and minerals.

• Carrot: Carrots contain vitamin B6, as well as vitamin A and fiber.

• Avocado: Avocado contains vitamin B6, as well as beneficial fats and fiber.

B7 (BIOTIN): Hair, skin and nails

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

• Eggs: Eggs, especially yolks, are an excellent source of biotin.

• Liver: The liver is a rich source of biotin.

• Nuts: Nuts, such as almonds and walnuts, contain biotin.

• Seeds: Seeds, such as sunflower seeds and chia seeds, contain biotin.

• Sweet potato: Sweet potatoes are a good source of biotin, as well as vitamin A and fiber.

• Salmon: Salmon contains biotin, as well as omega-3 fatty acids.

• Avocado: Avocado contains biotin, as well as healthy fats and fiber.

• Mushrooms: Mushrooms contain biotin.

B9 (folic acid): cells and pregnancy

Folic acid, or vitamin B9, is necessary for the growth and development of cells, especially during pregnancy. It is also important to prevent defects in the nervous tube in the fetus. Folic acid deficiency can lead to anemia and other health problems.

• Green sheet vegetables: Spinach, Romen salad and other green leafy vegetables are an excellent source of folic acid.

• Legumes: Legumes, such as lentils, beans and peas, contain folic acid.

• Citrus fruit: Oranges, grapefruits and other citrus fruits contain folic acid.

• Avocado: Avocado contains folic acid, as well as healthy fats and fiber.

• Enriched grain products: Many cereal products are enriched with folic acid.

• Broccoli: Broccoli is a good source of folic acid, as well as other vitamins and minerals.

• Asparagus: The asparagus contains folic acid, as well as vitamins K and C.

• Brussels sprouts: Brussels cabbage is a good source of folic acid, as well as vitamins C and K.

B12 (cobalamin): nerves and blood

Cobalamine, or vitamin B12, is necessary for the normal functioning of the nervous system and for the formation of red blood cells. It also participates in the metabolism of fats, carbohydrates and proteins. Cobalamine deficiency can lead to anemia, neurological disorders and fatigue. Vitamin B12 is mainly found in animal products.

• Meat: Meat, especially beef and lamb, is an excellent source of vitamin B12.

• Bird: A bird, such as chicken and turkey, contains vitamin B12.

• Fish: Fish, especially salmon, tuna and cod, contains vitamin B12.

• Dairy products: Dairy products, such as milk, cheese and yogurt, contain vitamin B12.

• Eggs: Eggs contain vitamin B12.

• Enriched food: Some foods, such as plant milk and grain breakfast, are enriched with vitamin B12. This is important for vegetarians and vegans who do not use animal products.

• Food yeast: Some types of food yeast are enriched with vitamin B12 and can be a useful addition to the diet of vegetarians and vegan.

The interaction of B vitamins B:

It is important to note that B vitamins work synergically. The deficiency of one group B vitamin can affect the function of other vitamins of this group. Therefore, it is important to ensure sufficient consumption of all vitamins of group B in order to maintain optimal health.

Factors affecting the assimilation of group B vitamins:

Some factors may affect the assimilation of group B vitamins, including:

• Age: With age, the body’s ability to absorb vitamin B12 decreases.

• Some drugs: Some drugs, such as metformin and proton pump inhibitors, can reduce the absorption of vitamin B12.

• Alcohol: Alcohol abuse can violate the absorption of vitamins of group B.

• Diseases of the gastrointestinal tract: Diseases, such as Crohn’s disease and celiac disease, can violate the absorption of B vitamins B.

Additional sources of B vitamins B:

In addition to food, B vitamins can be obtained from additives. B vitamins are available in various forms, including tablets, capsules and liquid forms. Before taking any additives of B vitamins, it is important to consult a doctor to determine if you need them and what dose is suitable.

Consumption recommendations:

The recommended daily consumption of group B vitamins varies depending on age, gender and health. It is important to consult a doctor or a nutritionist to determine how many B vitamins you need.

Tips for increasing consumption of B vitamins B:

• Include a variety of products in your diet, rich in group B.
• Choose enriched food, such as bread, flakes and pasta.
• Take B vitamins, if necessary.
• Reduce alcohol consumption.
• Consult a doctor if you have any diseases of the gastrointestinal tract.

Conclusion:

B vitamins are necessary to maintain optimal health. They play an important role in the metabolism of energy, the functioning of the nervous system and the immune system, as well as in other important processes. The use of a variety of foods rich in group B vitamins can help ensure sufficient consumption of these important nutrients. If necessary, you can consider the possibility of taking B vitamins B vitamins, but before that you should consult a doctor. Maintaining a balanced diet and a healthy lifestyle will help you get all the necessary vitamins of group B and maintain good health.