We all heard about proper nutrition and how important is not only tasty, but also the most wholesome food. And also that in order to work efficiently, our body needs to get enough vitamins every day. But if everything is more or less clear with minerals, then in reality we don’t know much about vitamins.
No, of course, we are aware that vitamin C, for example, perfectly improves immunity, but due to what this happens, not everyone knows. When it comes to other vitamins, of which there are a great many, we fall into a slight confusion. And often we have no idea how they are useful to us and with what products they can be obtained.
In this article we will focus on B vitamins and find out how they are beneficial for our body. And also find out what vegetables and fruits contain vitamin B.
The benefits of B vitamins
B vitamins are, you can say, batteries for the cells of our brain and central nervous system. These vitamins are indispensable for the proper functioning of all other organs and systems and are actively involved in cellular metabolism.
They were opened gradually, now 7 types of B vitamins are officially approved, each of which has its own narrow focus in action on the body and is indispensable in its area of ​​influence. Consider the most common of them - In 1 , In 6 , In 12 .
Not only delicious, but also healthy.
You can meet this substance useful for our body not only in rice, meat (in offal, especially in the liver), nuts and dairy products. Including contains vitamin B in vegetables and fruits, which, unfortunately, is not known to everyone. Vegetables and fruits are rich not only in vitamins, but also in fiber, as well as various trace elements useful to us. Any diet based on a healthy diet implies the consumption of these products as the main menu.
There are quite a lot of B vitamins in fruits and vegetables, and if, for example, you don’t eat meat or carry nuts, then you don’t have to buy synthetic analogues of this vitamin. It is enough to eat right and pay more attention to vegetables and fruits in your daily diet. Then you definitely will not have a lack of this vitamin.
So, what vegetables and fruits contain vitamin B? We all know in which foods the highest amount of vitamin C is, because, in our opinion, this is the main vitamin of health. But for some reason, we completely forget about the existence of a mass of other vitamins, no less useful to us. Don’t worry, you won’t have to feverishly search for suitable products on the shelves of stores, as the largest amount of vitamin B in vegetables and fruits. It is the most easily accessible, so you can easily create your own menu, focusing not only on the benefits of the product, but also on your taste preferences.
However, we want to warn that, eating only vegetables or fruits, it is rather difficult to replenish the daily intake of vitamin B, you should not deny yourself meat or dairy products, so you can do much harm to yourself. Let us dwell in more detail on each vitamin from our top three.
Vitamin B 1 - Thiamine
It was first discovered by the Japanese scientist Suzuki in 1910. It does not have the ability to accumulate in the human body, and therefore requires systematic replenishment. For the same reason, it is absolutely non-toxic, as it simply does not have time to type in the required amount for poisoning.
An insufficient amount of B 1 in the human body leads to disturbances in the functioning of the digestive system and central nervous system due to the accumulation of lactic and pyruvic acids in muscle fibers.
Beneficial features
Thiamine increases the speed of the brain, improves mental abilities and memory. It cheers up and affects the functioning of the entire central nervous system. It takes a direct part in water-salt, protein, carbohydrate and energy metabolism, including blood formation processes.
Pronounced antioxidant, slows down the aging of the body. It is extremely important for maintaining good muscle tone in the digestive system and blood vessels. For good health, 1-2 mg per day is enough.
What products can be found
It quickly decomposes under the influence of heat, because products containing thiamine are better to eat raw.
You can often find vitamin B1 in vegetables and fruits, such as:
- cabbage;
- soybeans; beans;
- orange;
- currants, strawberries, blueberries and rose hips;
- plum (prunes);
- raisins.
It is also found in greens such as spinach, nettle, sorrel, parsley and mint.
Vitamin B 6 - Pyridoxine
After quite a few years, only in 1936, it was possible to isolate such an important vitamin as pyridoxine, which is of key importance in the biochemical enzymatic reactions of various amino acids. The assimilation of protein foods (for example, meat) without pyridoxine is impossible. With the frequent use of such food, as well as strong and prolonged stresses, vitamin B 6 quickly "ends" and requires mandatory replenishment from the outside, otherwise its lack is fraught with the emergence of so many diseases.
Vitamin B 6 is also involved in carbohydrate metabolism reactions, being an important link in the energy metabolism of the body. It does not have a cumulative property. You need to consume about 3 mg per day.
With a deficiency of B 6, there may be a strong decrease in immunity, a disorder of the nervous system, nausea, dizziness and various skin diseases.
What is pyridoxine useful for?
Helps lower blood cholesterol, is involved in the regulation of heart function. Increases immunity and improves the general condition of the central nervous system. Due to the active participation of vitamin B 6 in the synthesis of nucleic acids, there is a decrease in the frequency of seizures and muscle cramps, as well as a slowdown in the aging process. It has a diuretic effect and helps in the prevention of various skin disorders.
Natural masks from products containing pyridoxine will be very useful for skin and hair.
What vegetables and fruits contain vitamin B6
In contrast, thiamine is not destroyed by heat treatment.
Pyridoxine is found in foods such as:
- Bananas, strawberries.
- Soya beans.
- Spinach.
- Avocado.
- White and cauliflower, carrots.
- Citrus.
Vitamin B 12 - Cobalamin
This is the only vitamin that has in its composition indispensable minerals and is able to accumulate in the human body. For better digestibility, it is good to use along with calcium-containing products. Non-toxic and very effective even in extremely small doses. The daily requirement of cobalamin is from 2 to 5 mgk. Participates in protein synthesis and nucleic acid metabolism.
With its deficiency, the appearance of malignant anemia and severe damage to the brain.
Benefit
The most important property of cobalamin is the prevention of a disease such as anemia due to its active participation in the formation of red blood cells and, accordingly, in the prevention of their destruction. No wonder vitamin B 12 is popularly called the "red vitamin".
Also, cobalamin improves appetite, reduces irritability, improves performance by improving energy metabolism. If a person receives this vitamin daily in the quantity he needs, his ability to concentrate attention greatly increases, his memory improves, and his sense of balance stabilizes. Cobalamin is very important for bone growth, so it is so beneficial for children.
In which products is found
Vitamin B12 in vegetables and fruits is found in extremely small doses. Basically, of course, it enters our body with products such as meat, fish and seafood, the liver (the leader in the content of vitamin B 12 ), eggs, cheese and sour cream. And thanks to its heat resistance, it retains useful properties with any cooking method. Therefore, this vitamin B in vegetables and fruits is not even worth looking for, however, a small amount of B12 can be found in green onions, spinach, lettuce and seaweed.
Important!
- All of the above does not apply to synthetic forms of B vitamins, the intake of which without medical supervision can greatly harm the body.
- Remember, vitamin B in vegetables and fruits is not enough for a full and healthy life. Therefore, by completely abandoning meat and other animal products in favor of fruits and vegetables, you can do tremendous harm to your body.