What foods contain a lot of vitamin A and B?

Vitamins are valuable substances for the human body. That is why it is important for people to use them not only in the form of preparations, but also in the form of food. In which foods a lot of vitamin A and B, will be discussed in the article. And it is important to use them in the norm, not allowing shortages and overdoses.

The most simple method of obtaining the right vitamins is proper nutrition. With them, the necessary components enter the body. In order to balance the diet, it is necessary to consider in which foods the most vitamins are. Each substance has its value for the body, so they are needed for each person. It is only necessary to take into account the norm.

Benefits of Vitamin A

Retinol is required for the prevention and treatment of ailments of the eye, bones, skeleton, mammary glands, respiratory system, cirrhosis, hypertension, atherosclerosis. Products with this vitamin can normalize metabolic processes in the skin, improve resistance to colds and infections. Therefore, if in everyday life you have to face the strain of vision, you should know which foods contain a lot of vitamin A. In this case, animals and plant products will be needed.

If retinol is supplied with food in the required amount, this improves the permeability of cell membranes, the synthesis of hormones in the adrenal cortex. The component improves sexual function, the functioning of the thyroid gland. Food with vitamin A lowers the effect of carcinogens, restores immunity, suppresses malignant formations.

Where there is vitamin A

What foods have a lot of vitamin A? In plants, there is no retinol, but it is found in animal products:

• Cream;
• Butter;
• Yolks;
• Kidney;
• Fermented milk products;
• Liver of fish.

In what other foods do you have a lot of vitamin A? For the treatment of night blindness dishes from half-baked liver (beef and pork) are used. Retinol is present in fish oil. Which foods contain a lot of vitamin A or carotenoids? This component is in red, orange vegetables, fruits. In retinol, carotenoids are converted into the body. Beta-carotene is rich in spinach, parsley, lettuce, tomatoes, red pepper, zucchini, green peas, cabbage, sea buckthorn. The component is in the dog-rose, pumpkin, peaches.

Daily rate

To establish the dose of substance by international agreements, an ME unit has been created. Every day, 5,000 IU of vitamin A enter the human body with food, which is 1.5 μg. When compiling a diet, you need to know that the level of retinol is 1/3.

The remainder of 2/3 of the daily allowance in the body should come with plant products in which there is carotene. The biological activity of such food is 2-3 times lower, due to which the use of carotenes is compensated 2-3 times more. There are specialists who believe that for prevention and treatment it is possible to exceed the limiting level 3-4 times, but a long overdose should be excluded.

Excess and lack of vitamin A

The excess of retinol is indicated by headache, itching of the body, nausea, swelling, nervous excitability. With the use of conventional products, an overdose is not observed. If there are signs of excess, then you need to abandon foods with vitamin A, but you need vitamin B.

According to the studies, it was found that due to prolonged overdose of retinol and fish oil, malignant tumors appear. Retinol has the property of accumulation between the cell membranes, which contributes to the disruption of their function. An overdose of synthetic drugs is dangerous during pregnancy.

When vitamin A deficiency is observed, visual impairment is observed, immunity decreases, dry skin, rash, acne occurs. This is shown by the fragility of the hair, roughness of the skin, high fatigue. Due to lack of products with vitamin A cellulite appears, the work of the nervous system, digestion is disrupted.

Vitamin B1

This component is necessary for the body in the same way as other vitamins. Its presence will allow the body to function normally. Vitamin B1 (thiamine) helps to convert food into energy. Its presence is required for the health of the skin, hair, muscles, brain.

The daily rate is 1.2 μg for men and 1.1 μg for women. But indicators can vary depending on age, lifestyle. Due to a lack of a component, nausea, constipation, insomnia, tearfulness, deterioration of working capacity may occur.

Currently, the shortage of the component is rare. Most of all, it is present in food. What foods have a lot of vitamin B? It is in plant foods: soy, peas, spinach, beans, cereal-based products. Less thiamine is present in potatoes, cabbage, carrots. From animal products, this valuable ingredient is in the liver, brains, kidneys, pork and beef meat. Such foods should be included in the nutrition of each person.

Riboflavin. AT 2

It is also called riboflavin. The component participates in the exchange, it is necessary for the normal functioning of the visual system, skin and mucous membranes. It is needed in the synthesis of hemoglobin. Lack of vitamin reduces appetite, headache, burning of the skin. Also because of this, there are gums in the eyes.

To avoid unpleasant symptoms, it is necessary to include in the menu foods rich in vitamin B2. Men will have 1.2 μg of the component per day, and 1.1 μg for women. Most of all riboflavin is present in the liver, kidneys, in yeast. A smaller amount is present in eggs and almonds. Also the substance is in mushrooms, cottage cheese, cabbage.

A nicotinic acid. AT 3

Thanks to vitamin B3, or nicotinic acid, energy is released from all food components. The substance synthesizes proteins, fats, is involved in the production of various hormones. If there is a shortage, a pellagra appears. Symptoms include aggressiveness, dermatitis, absent-mindedness, paralysis and diarrhea. The lack of a substance causes a violation of the intestinal microflora.

To replenish the vitamin to men and women, 20 μg of the component will be enough per day. It is in meat, whole grains, mushrooms, potatoes, nuts, egg yolks, green vegetables. They are rich in yeast.

AT 5

The component is called pantothenic acid. With its help, wounds are healed, it synthesizes antibodies and metabolizes proteins, fats, carbohydrates. If there is a shortage, there is a burning sensation of the legs and other neurological symptoms.

The norm for men and women is 5 μg. The need for this component is met by non-specialized food, as it is found in many animal and plant products. Also, the substance is produced by the body. It is in peas, hazelnuts, garlic, milk, fish caviar.

Pyrodoxin. AT 6

The component is necessary for the synthesis of hemoglobin and polyunsaturated fatty acids. When there is a shortage of pyrodoxin, depression, dermatitis, deterioration of appetite are observed. The norm in men is 1.7 μg, and in women - 1.5 μg.

What foods contain a lot of vitamin B6? Most of this component is found in hazelnuts, walnuts, potatoes, sweet potato. They are rich in vegetables, fruits, berries.

Biotin. AT 7

Biotin releases energy from components that have caloric content. With a lack of substance, there will be dermatitis, hair loss, increased blood sugar, insomnia, muscle pain.

The daily norm for a healthy person is 30-100 μg. In small quantities, the component is present in legumes, cauliflower, nuts, yeast, liver, kidneys. A small amount of substance is in tomatoes, spinach, mushrooms.

Folic acid. AT 9

Folic acid is needed in cell division. Because of its deficiency, anemia, apathy, digestion difficulties, memory impairment, and graying are observed.

Vitamin B9 is needed in pregnancy. The daily norm is 200 mcg. Folic acid is found in green leafy vegetables, citrus fruits, legumes, honey, and flour products.

AT 12

Cyanocobalamin is necessary for the creation of red blood cells, the maintenance of growth and activity of the nervous system. The lack of a component causes a violation of digestion, enlargement of the liver, nervous disorders. The daily rate is 3 μg. The substance is supplied with food. Therefore it is important to remember in which foods there is a lot of vitamin B 12? This will saturate the body with the necessary substances.

What foods have a lot of vitamin B12? Most of this substance is found in the beef liver. It is also found in chicken hearts, pork liver. What other foods contain a lot of vitamin B12? It is in seafood, dairy products.

There are many other vitamins important for human health. These include C, PP, D. Each of these substances is necessary for the full development of man. Do not allow a shortage of nutrients so that hypovitaminosis does not appear. Therefore, the food should be balanced, which assumes the receipt of all the necessary substances. Then the body is not threatened with various ailments.