❶ Products Containing B Vitamins / Composition, Benefits, Application, Reviews

Food should be not only tasty, but also healthy - how many times have we heard this saying! The human body is a very complex mechanism that operates on the energy that food gives us. All kinds of vitamins are supplied with food, without which we would not be able to develop normally and resist diseases. Each group of vitamins is found in certain foods, and today the women's magazine JustLady will tell about foods containing B vitamins. Location: Location:

But, to begin with, let's figure out what kind of "beast" this is - His Majesty Vitamin. Vitamins are organic compounds, different in their chemical composition, they are necessary for us to maintain normal life. Vitamins take part in biochemical and physiological processes in the body, ensure their normal course. Vitamins, with the exception of some groups, are not synthesized by the body, therefore, the balance of our nutrition is of great importance. We took care of a varied menu, included products from different nutritional categories - we provided ourselves with all the necessary vitamins. This means that health will be excellent, and good spirits will not leave. Daily rate,what a person needs for the normal functioning of all life support systems varies from circumstances. A little more vitamins should be consumed by weakened people, pregnant women and children.

What foods contain vitamin B, and what helps to absorb it better? It would be more correct to call "B vitamins", since this classification includes several different chemical compounds discovered by scientists at different times and having distinctive properties. B vitamins are: vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12.

1. Vitamin B1 (thiamine). Thiamine supplies the brain with glucose, stimulates the nervous system, is responsible for memory, normalizes the acidity of the body, and increases resistance to infectious diseases. Lack of vitamin B1 leads to nervous breakdowns, provokes mental instability. Thiamine is easily absorbed by the body and, as a rule, we are not deficient in it. It is worth considering that smoking, alcohol, a large amount of carbohydrate foods and strong tea are the "enemies" of this vitamin, as well as excessive heat treatment of food. B1 vitamins are found in foods: nuts, buckwheat, corn, beans, asparagus, wholemeal bread, potatoes, bran, liver and yeast. Germinated grains of wheat and barley are rich in this vitamin.

2. Vitamin B2 (riboflavin). Participates in oxidative processes, in the synthesis of proteins, plays an important role in the breakdown of fats and the absorption of nutrients. Stimulates the formation of erythrocytes and tissue renewal, improves visual acuity. Lack of this vitamin leads to muscle fatigue and decreased vitality. Riboflavin is sensitive to sunlight, but is not afraid of heat treatment, does not break down when boiled. Products containing B2 vitamins: milk, poultry, offal, eggs, fish, cheese, yeast. Spinach and broccoli are rich in riboflavin.

3. Vitamin B3 (niacin). The main function of this vitamin is to participate in the biosynthesis of hormones and enzymes that are responsible for the breakdown of molecules and the extraction of energy from them, which is necessary for life. Vitamin is responsible for our mental balance. Insomnia, depressed mood, irritability are the first signs that the body lacks niacin. It reacts poorly to heat treatment, is destroyed by the influence of alcohol. What foods contain vitamin B3: meat, offal, eggs, yeast, nuts, seeds and green vegetables.

4. Vitamin B5 (pantothenic acid). Contained in almost all products. Responsible for tissue regeneration, participates in the metabolic process, protects the skin and mucous membranes from infections. Used in pharmaceuticals and cosmetics, it is perfectly absorbed when applied to the skin. A sign of a deficiency of pantothenic acid in the body is expressed in poor wound healing, frequent numbness of the arms and legs. The following products contain B5 vitamins: fermented milk products, offal, cereals, green vegetables, nuts, yeast, egg yolk.

5. Vitamin B6 (pyridoxine). It is an antidepressant vitamin, is involved in the synthesis of serotonin - the hormone of happiness. Therefore, it is responsible for our good mood, healthy appetite and sound sleep. Stimulates the formation of red blood cells, regulates the exchange of amino acids. The low content of vitamin B6 in the body provokes the development of cardiovascular diseases. The consumption of pyridoxine increases with nervous tension, atherosclerosis, liver disease and anemia. The vitamin is destroyed during long-term storage of food, and after drinking alcohol. Foods containing B 6 vitamins: beef, offal, eggs, milk, green peppers, cabbage.

6. Vitamin B9 (folic acid). Participates in the formation of hemoglobin and erythrocytes, regulates the process of cell division. Vitamin B9 is essential for normal blood formation, lipid metabolism and strengthening the immune system. In addition, folic acid slows down the aging process of the body, promotes rapid recovery of strength. It is destroyed during heat treatment, boiled or fried food loses more than 60% of this vitamin. Contains vitamins B9 in foods: liver, mushrooms, egg yolk, cauliflower, yeast, onion, carrot, parsley.

7. Vitamin B12 (cobalamin). It is necessary for the body to process fats, proteins and carbohydrates, to synthesize amino acids; supports the normal functioning of the nervous and immune systems. Vitamin reduces the concentration of cholesterol in the blood, ensures normal blood formation, and prevents anemia. Resistant to heating, retains its properties after boiling. Foods containing B vitamins 12: organ meats, cheese, seafood, poultry, eggs and soy.

Eat tasty and nutritious, take care of your health!

Svetlana Krutova

Women's magazine JustLady