The group of B vitamins, which includes eight water-soluble compounds, is very important for our body. These vitamins play one of the leading roles in cell metabolism, have a great effect on the hematopoietic function of the body, regulate the activity and growth of the nervous system. The only vitamin from this group that is produced in sufficient quantities by the body itself is B3. It is vital that the remaining seven B vitamins are ingested in sufficient quantities through food.
Foods containing various B vitamins: a checklist
B1, or thiamine, is an absolutely irreplaceable substance for the body, since it is involved in almost all energy processes inside the cell. In addition, this vitamin helps the body produce acetylcholine, a neurotransmitter that affects many brain functions.
It is not so difficult for the body to obtain vitamin B1, because it is present in all basic food products: cereals and cereals, in wholemeal flour, in nuts, in many vegetables (beets, carrots, cabbage, onions and others), in potatoes. If you are deficient in this vitamin, you need to eat bran, legumes, yeast: they contain a lot of thiamine. The need for B1 increases with alcohol and cigarette abuse.
B vitamins are water-soluble vitamins, so their surplus practically does not accumulate in the body, but leaves with liquid
Riboflavin is a very important vitamin for metabolism. It affects the condition of the skin, the amount of hemoglobin in the blood, vision, hormonal levels.
Riboflavin is better absorbed from animal products: meat, fish, eggs, milk, but it is also present in plant foods: rose hips, cabbage, tomatoes, green peas, leafy vegetables.
Nicotinic acid, or vitamin B3, is involved in the synthesis of fats and proteins, helps to release energy from food that enters the body.
This is one of the few vitamins that the body is able to produce on its own in sufficient quantities, but with various diseases, its production may decrease, then it must be supplied with food. B3 is mainly found in animal products: meat, fish, eggs, liver.
A large amount of this vitamin is found in buckwheat.
Pyridoxine is important for the hematopoietic function of the body, for the synthesis of polyunsaturated fatty acids, it is involved in carbohydrate metabolism. In small amounts, pyridoxine is produced by bacteria in the intestines.
B6 can be fully obtained from plant foods: bread, peppers, potatoes, oranges, lemons, pomegranates, strawberries, cabbage, spinach, carrots, nuts. It is also found in meat and fish.
This vitamin can be toxic, so when taking it in tablets, you need to adjust the diet accordingly.
Biotin helps release energy from various compounds in the body. It is used to treat diabetes. This vitamin can be synthesized by the body itself. It is found in brewer’s yeast, milk, yolks, kidneys, liver, tuna, parsley, plums, nuts, apples, bananas, unpolished rice.
Folic acid is involved in hematopoiesis and cell division. Pregnant women should definitely get enough B9, as it is important for the formation of the fetus.
Folic acid is found in large amounts in green leaves and vegetables, as well as legumes, yeast, tomatoes, potatoes, wheat germ
Vitamin B12 is cyanocobalamin. It regulates the activity of the nervous system, participates in the formation of red blood cells, and reduces the amount of cholesterol in the blood.
B12 is found in animal products, and there is little of it in the meat itself, but there is a sufficient amount in offal and fish. From plant foods, soy and seaweed can be distinguished as a source of vitamin B12.
Previously, several other substances were attributed to vitamins of group B, but it turned out that these substances are not vitamins at all, therefore, vitamins B4, B8, B10 are absent in this group
If your diet lacks foods containing B vitamins, you need to use pharmacy vitamins. The vitamins contained in the vitamin complexes are correctly selected in terms of dose and compatibility with each other.
Also interesting to read: how to get rid of acne.