Today, almost everyone has heard about the wonderful properties of B vitamins. They are responsible for the normal functioning of the nervous system and have a beneficial effect on smooth muscles. Doctors have long noted that the regular intake of vitamins of this group in the body improves vision and contributes to the normal course of all physiological processes. The consumption of foods rich in these vitamins prevents headaches and relieves them, especially when migraines are present. Complex B is essential for maintaining and maintaining female beauty. Today we want to tell you about products containing vitamin B in large quantities.
Vitamin B1
This is a large group of substances indispensable for our body. We will try to tell you about each of them, about the features and effects on the body, as well as about ordinary products that are their sources. Today, official studies confirm the truly wonderful effect of this vitamin complex on humans, and at the same time, the cost of source drugs is growing. However, knowing about foods that contain large amounts of Vitamin B , you won’t need to enter an additional expense into your family budget.
So, thiamine favorably affects the work of the nervous system, heart and muscles, slows down the aging process and removes toxins and toxins. Its average daily rate is 2 mg. Now let's look at foods that contain large amounts of vitamin B1. This is primarily brewer's yeast and sprouted grains of wheat, bran and liver. Indispensable sources are sunflower and sesame seeds. They are rich in egg yolk, buckwheat, all nuts.
Riboflavin (B2)
By consuming foods that contain large amounts of vitamin B, you can give your body health and longevity. It is the lack of this enzyme that most often causes a variety of diseases at a fairly young age. These are osteochondrosis and neuralgia, strokes and heart attacks, depression and much more. In particular, if we talk about vitamin B2, then it is involved in redox reactions, in the synthesis and breakdown of proteins, the absorption of nutrients. Riboflavin is found in large quantities in meat and dairy products. In addition, eggs and fish, cereals, legumes, greens and leafy vegetables are sources. 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, foods containing vitamin B2 in large quantities are well known and available, and each person can choose those that are more to his taste.
A nicotinic acid
This vitamin has many names. It is called niacin, vitamin PP and vitamin B3. Extremely important for the body, it takes an active part in the synthesis of proteins, fats and hormones. Most importantly, without this vitamin, the brain cannot function normally. This negatively affects memory and thinking, sleep. Therefore, it is necessary to include in the diet daily foods containing vitamin B3 in large quantities. A small amount of nicotinic acid is synthesized by the body, but this is often not enough to block the daily requirement. A day requires 15-20 mg of this vitamin. The best sources are pork and beef liver, mushrooms and all legumes, brewer's yeast, peanuts and eggs.
Few micronutrients
This is choline, or vitamin B4. It is rarely isolated separately, however, considering the group as a whole, it is necessary to recall about it. Foods containing large amounts of vitamin B should be on your table every day, which is why today we decided to raise this topic. I must say that choline is completely undeservedly considered a minor trace element. It is simply irreplaceable for the body, as it provides the transportation and metabolism of fats in the liver. In addition, choline normalizes the functioning 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.
A very interesting fact that 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, therefore, after a stormy feast, the body needs to be replenished. It is also very important to increase the intake of B vitamins during serious physical and mental stress.
Pantothenic acid
It’s hard enough to say what vitamin B5 is responsible for exactly in the human body. Almost all metabolic processes occur with his participation, all tissues and systems depend on its normal intake. In addition, it is pantothenic acid that is a kind of elixir of youth, which improves skin condition and normalizes the central nervous system. This is the only vitamin that can be absorbed through the skin, so it can be used to prepare various masks. It is required to consume 10-12 mg per day. Contains vitamin B5 in buckwheat and oatmeal, yeast and nuts, and legumes. Liver and fish, greens and egg yolk, many vegetables and fruits are also a source.
Essential Vitamin B6
Despite the fact that the body needs all the vitamins of group B, without exception, this one is in the forefront. For any diseases of the nervous system, it is first prescribed. He is involved in hundreds of enzymatic metabolic reactions. Pyridoxine is extremely important for the development of the brain of the child in the prenatal and postpartum period, so the expectant mother needs to optimize her nutrition. Foods containing large amounts of vitamin B6 include poultry, meat and fish, potatoes, and other starchy vegetables. In addition, one of the most important sources of B6 is fruit (excluding citrus fruits). The daily norm is about 3 mg. At the same time, 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 in order to preserve the maximum of useful vitamins.
Folic acid
Familiar to all women who have recently become mothers. From the very first visit to the 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. Those who consumed a sufficient amount 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, due to dietary restriction, were deficient. In fact, it’s easy to make up for B9. 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 amount of B vitamins can and should be on your table every day, as they are not scarce.
Cobalamin
Last on our list, but the very first in importance. It can be placed next to vitamin B6. Our body cannot synthesize it on its own, which means that its amount depends entirely on a balanced diet. B12 is primarily responsible for the formation of red blood cells. He takes part in the production of nerve cells, is involved in the absorption of protein, carbohydrate-fat metabolism. It interacts with vitamins of other groups, which means that without it the remaining necessary trace elements will not be absorbed. A total of 3 mcg B12 is required per day. Foods containing large amounts of vitamin B12 are primarily foods of animal origin. The leader can be considered a calf liver. A lot of B12 in seafood and fish, even in seaweed, which can be an option for vegetarians. Dairy products, cheese, cottage cheese, feta cheese - this is another tasty addition to the main dishes with a high content of cobalamin.