Group B includes more than 15 vitamins, each under its own serial number. But the most important for the normal functioning of the human body are only 9 representatives of this large group. All their bodies can receive naturally - through food.
Benefits of B vitamins
Thiamine (B1) is an active participant in metabolism, synthesis of energy necessary for human life from glucose. It also participates in the formation of protein compounds - enzymes that accelerate life processes in the body. Its deficiency leads to dysfunction of the brain and heart, the nervous system. Vitamin B2 - riboflabin, also participates in the breakdown of fats and proteins for the release of energy, it ensures the health of the skin, mucous membranes, it is an antioxidant that prevents aging of the body and the development of cancer cells.
Nicotinic acid - B3 is involved in metabolic processes, it is necessary for skin tone and health, a stable state of the nervous system and normal functioning of the gastrointestinal tract. Its deficiency causes a disease such as pellagra, which is accompanied by a nervous breakdown, diarrhea and skin dermatitis. Vitamin B5, pantothenic acid, and biotin - Vitamin B12 (cyanobalamin) are involved in DNA synthesis, metabolism of fats, carbohydrates and some amino acids, they are necessary for the formation of red blood cells.
Vitamin B6 - pyridoxine is necessary for normal metabolism, it is needed for the breakdown of carbohydrates, together with amino acids, it ensures the course of biochemical processes in the cells of the blood, brain and skin. Folic acid - vitamin B9 plays a hematopoietic function and is necessary for the synthesis of DNA and RNA. This acid is needed for the normal course of any biochemical reactions. Vitamin B15, or pangamic acid, has lipotrophic properties, improves oxygen metabolism in tissues, invigorates the body, and inhibits the aging process of body cells.
An overdose of B vitamins, if they come with food, is impossible.
Foods containing B vitamins
All B vitamins are found in lean meats, liver, sea fish, eggs, dairy products, durum flour, cereals, nuts, green vegetables and fruits. Thiamine is found in large quantities in red meat, whole grain breads and cereals. Riboflabin is especially abundant in cheese and peas, niacin - in all foods rich in animal and vegetable proteins, potatoes. Vitamin B5 is abundant in meats, legumes and cereals, and B6 is found in liver, brown unpolished rice, and wheat germ.
If you are taking a synthetic complex containing B vitamins, strictly follow the indicated dosage.
Vitamin B9 is found in all plant foods, but it should be borne in mind that it is rapidly destroyed, so fruits and vegetables should be eaten fresh and not heat-treated. But biotin - vitamin B12 is not found in plant products, it is the result of the activity of intestinal bacteria and those found in dairy products, meat of cattle and poultry, yolks. The source of vitamin B15 is rice, rice bran, brewer's yeast; it is abundant in pumpkin, sesame seeds and liver.
