B vitamins

It is the “food” of optimists, because this vitamin has the greatest impact on the mood. If we do not have enough of it, fatigue, irritability, problems with concentration and memory, nervousness appear in the body, the appetite also drops, blood pressure drops, and the stomach works more lazily. We should remember about its supplementation if we drink a lot of coffee, live under stress, drink alcohol, eat a lot of flour dishes and we are 50 years old. We can find it in: brewer’s yeast, bran, wheat germ, liver, buckwheat, peas, beans and hazelnuts. Important: these foods should be eaten regularly, because our body cannot store vitamin B1 and we must provide it on a regular basis.

It is one of the main components of enzymes needed to burn sugars, it is also involved in the transport of oxygen through cells, cell turnover and blood cell production. When there is not enough of it in the diet, poisoning occurs, the eyes are dry and sting. The skin on the face may flake off, the tongue turns purple, the eyelids redden, and the hair looks worse. We find it in whole grain products, leafy vegetables, yeast and liver, fatty cottage cheese, yak, processed cheese and peas. Note: Eat more of these foods if you suffer from thyroid disease, are taking antibiotics, contraceptives, or sedative pills.

It is very important to the brain! Its deficiency causes anxiety and irritation, problems with memory and concentration, insomnia, as well as headaches, fatigue, hyperacidity, abdominal pain, problems with bowel movements. It can also cause dry and flaking epidermis and stomatitis. You can find it in brewer’s yeast, liver, sea fish, sunflower seeds, turkey, wholemeal bread and peas.

It was all about regeneration. It takes part in the process of processing food by the body and releasing energy from it. It is important in the synthesis of certain hormones. Supports skin renewal, helps maintain good condition of the hair. Its deficiency is manifested by fatigue, abdominal pain, nausea, skin and hair pigmentation disorders, joint stiffness and a decrease in immunity. Fortunately, it is partially produced by intestinal bacteria, but if our diet consists mainly of junk food and sweets, we live under stress, play sports professionally, drink a lot of coffee, strong tea or alcohol, or take sleeping pills, we should introduce products containing it into our diet. . These are: walnuts, sea fish, blue cheese, eggs, sunflower seeds, mushrooms, fatty milk or bran or whole grain products.

It’s an anti-aging vitamin! It also supports the fight against acne and prevents the formation of kidney stones. It is necessary for the construction of many enzymes that control the burning of fats and proteins. Symptoms of a deficiency of this vitamin are night muscle cramps and pain in the knees, feet or fingers; slight trembling of the hands or eyelid twitching, as well as problems with being overweight despite the diets used. Note: ladies have a higher vitamin B6 requirement than men (especially if they are taking birth control pills or are pregnant). But men should also supplement it, especially if they are taking steroids, have diabetes or joint diseases. We find it in yeast, liver, sprouts, bran, whole grains, potatoes, beans, carrots, cabbage, bananas and fish.

It is very important for beauty as it improves the condition of hair, skin and nails. It prevents excessive activity of the sebaceous glands, regulates the metabolism of proteins and sugars. It stabilizes glucose levels, hand in hand with insulin. It also ensures a more efficient operation of our brain. We find it in egg yolks, soy flour, nuts, spinach, liver, brown rice, mushrooms, and whole grains. Fortunately, our body can synthesize some amounts of biotin itself – hence the deficiency is rare. And when it occurs, for example during long antibiotic therapy, it manifests itself with nausea, tingling feet and hands, depression, nervousness, elevated blood cholesterol levels, but it is most quickly seen after the deterioration of the skin, hair and nails.

It is the guardian of well-being and efficient brain work. It prevents hair loss. It improves liver function (relieves it in terms of fat management), has a good effect on concentration and memory, and promotes the production of serotonin (a hormone of good mood and attachment). And vice versa – its deficiency causes depression, neurosis, panic attacks, eye diseases, constipation, and an increase in cholesterol levels. Fortunately, deficiency is not easy, because the body itself produces a lot of vitamin B8. However, our own production may not be enough when we are under prolonged stress or when we drink more than 2,5 liters of water a day. Then look for it in yeast, meat, whole grains, eggs, vegetables or citrus fruits.

Without this vitamin, new blood cells will not be formed, leading to anemia. B9 deficiency is very dangerous for future mothers, as it causes underdevelopment of the fetus. The demand for B9 increases when we reach for alcohol (even small amounts), we use hormonal contraception and diuretics. And when there is not enough of it, fatigue, depression, memory problems, insomnia, pallor, gingivitis, inflammation in the digestive tract, wounds that do not heal for a long time appear. We find it in parsley, broccoli, Brussels sprouts, cruciferous vegetables, peas, beans, wholemeal bread, oranges, meat and eggs. Cooking, frying and pasteurizing destroys this vitamin!

It prevents anemia, ensures proper functioning of the nervous system, alleviates eye diseases, and increases fertility. When there is not enough of it, anemia, weakness, stomach problems appear, and the tongue burns. We should provide it in larger amounts, if we use oral contraception or take a lot of medications, we suffer from diseases of the digestive system, e.g. insufficient acidity, which makes it difficult to absorb vitamin B12. She misses vegetarians! Its sources are: seafood and fish, beef and veal liver, wheat germ, onion, yeast, milk, eggs, cheese.