Products containing vitamin B in large quantities. What foods contain B vitamins?

Today, almost everyone has heard about the wonderful properties of B vitamins. They are responsible for the normal functioning of the nervous system and favorably affect smooth muscle. Doctors have long noted that the regular intake of vitamins of this group in the body improves vision and promotes the normal course of all physiological processes. Consumption of foods rich in these vitamins, prevents headaches and makes it easier, especially with migraines. Complex B is very important for maintaining and maintaining female beauty. Today we want to tell you about foods containing vitamin B in large quantities.

Vitamin B1

This is a large group of irreplaceable substances for our body. We will try to tell you about each of them, about the features and influence on the body, as well as about the usual products that are their sources. Today, official research confirms the truly miraculous impact of this vitamin complex on humans, and the cost of source drugs is growing at the same time. However, knowing about foods containing vitamin B in large quantities, you do not need to enter an additional expense item in your family budget.

So, thiamin favorably affects the work of the nervous system, heart and muscles, slows down the aging process and removes toxins and toxins. The average daily rate of it is 2 mg. And now let's consider products containing vitamin B1 in large quantities. This is primarily brewer's yeast and sprouted wheat grains, bran and liver. Irreplaceable sources are the seeds of sunflower and sesame. They are rich in egg yolk, buckwheat, all nuts.

Riboflavin (B2)

Consuming foods that contain vitamin B in large quantities, you will give your body health and longevity. It is the lack of this enzyme that is most often the cause of a variety of diseases at a fairly young age. This is osteochondrosis and neuralgia, strokes and heart attacks, depression and much more. In particular, if we talk about vitamin B2, it participates in oxidation-reduction reactions, in the synthesis and cleavage of proteins, the assimilation of nutrients. Riboflavin is found in large quantities in meat and dairy products. In addition, the sources are eggs and fish, cereals, legumes, greens and leafy vegetables. A person needs about 2 mg of riboflavin per day. This amount can be obtained from 50-100 g of cheese or cottage cheese. As you can see, products containing vitamin B2 in large quantities are sufficiently known and available, and each person can choose those that are more to his liking.

A nicotinic acid

This vitamin has many names. It is called niacin, vitamin PP and vitamin B3. It is extremely important for the body, it takes an active part in the synthesis of proteins, fats and hormones. What is most important - without this vitamin can not function properly the brain. This negatively affects memory and thinking, sleep. Therefore, it is necessary to include in the diet daily foods containing vitamin B3 in large quantities. In a small amount, nicotinic acid is synthesized by the body, but this is often not enough to cover the daily need. A day requires 15-20 mg of this vitamin. The best sources are pork and beef liver, mushrooms and all beans, brewer's yeast, peanuts and eggs.

Little known microelement

It's choline, or vitamin B4. It is rarely singled out separately, however, considering the group as a whole, it is necessary to remember about it. Products containing vitamin B in large quantities should be on your table every day, which is why we decided today to raise this topic. It must be said that choline is absolutely undeservedly considered a minor trace element. It is simply irreplaceable for the body, as it provides transportation and exchange of fats in the liver. In addition, choline normalizes the work of the nervous system. The best sources are conventional products. This meat and brewer's yeast, cottage cheese and cheese, eggs and legumes, various vegetables and fatty fish.

Very interesting fact, which I would like to share. The vitamins of this large group are very important for our body. However, even a small dose of alcohol completely destroys them, so after a tumultuous feast the body needs to be replenished. It is also very important to increase the intake of B vitamins for serious physical and mental stress.

Pantothenic acid

It is quite difficult to say what is responsible for the vitamin B5 in the human body. Virtually all metabolic processes occur with his participation, all tissues and systems depend on his normal intake. In addition, it is pantothenic acid is a kind of elixir of youth, which improves the skin condition and normalizes the work of the central nervous system. This is the only vitamin that can be absorbed through the skin, so it can be used to make various masks. In a day it is required to use 10-12 mg. Contains vitamin B5 in buckwheat and oatmeal, yeast and nuts, legumes. The source is also liver and fish, herbs and egg yolk, many vegetables and fruits.

The most important vitamin is B6

Despite the fact that the body needs all the vitamins of group B without exception, this one is in the forefront. With any diseases of the nervous system, it is primarily this one that is prescribed. It is involved in hundreds of enzymatic reactions of metabolism. Pyridoxine is extremely important for the development of the child's brain in the prenatal and postpartum period, so the future mother needs to optimize her diet. Products containing vitamin B6 in large quantities are poultry, meat and fish, potatoes and other starchy vegetables. In addition, one of the most important sources of B6 are fruits (with the exception of citrus fruits). The daily intake is about 3 mg. In this case, note that any heat treatment reduces the content of B vitamins by about a quarter. It is recommended to cook meat in a double boiler to preserve the maximum of useful vitamins.

Folic acid

It is familiar to all women who have recently become mothers. From the very first visit to a doctor, a pregnant woman receives a recommendation to take B9. The fact is that it is extremely necessary for the normal formation of the neural tube, and this is the basis for the development of the future organism. In those who consumed sufficient amounts of folic acid before pregnancy and during the first trimester, the chance of developmental abnormalities in the fetus is much lower than in women who, because of food restriction, experienced a deficiency. In fact, make up for the lack of B9 is not difficult. It is found in large quantities in the liver and mushrooms, egg yolk and buckwheat, cauliflower and yeast, onions, carrots and cabbage. Products containing a large number of B vitamins can and should be on your table every day, since they are not scarce.

Cobalamin

The last one on our list, but the very first in importance. It can be placed next to vitamin B6. Our body can not synthesize it on its own, which means that its quantity depends entirely on the balance of the diet. First of all, B12 is responsible for the formation of red blood cells. He takes part in the production of nerve cells, participates in the assimilation of protein, carbohydrate-fat metabolism. It interacts with vitamins of other groups, and hence other necessary trace elements will not be assimilated without it. In total, the body needs 3 μg of B12 per day. Products containing vitamin B12 in large quantities - this is primarily food of animal origin. The leader can be considered a veal liver. A lot of B12 in seafood and fish, even in sea kale, which can become an option for vegetarians. Dairy products, cheese, cottage cheese, brynza - this is another delicious addition to the main dishes with a high content of cobalamin.