Without B vitamins, normal vital functions of the body are impossible. They are involved in the breakdown of complex carbohydrates into glucose, as well as in the breakdown of proteins and fats. Therefore, it is very important to get them regularly with food.
B vitamins have a great influence on the functioning of the central nervous and digestive systems. Their lack negatively affects the condition of the skin, hair, and leads to inflammatory processes in the oral cavity. And this is not a complete list of diseases.
The list of products containing vitamins of this group is very wide. Moreover, it includes very common products that do not belong to the category of scarce, delicacies, that is, available to the widest range of consumers. For example, various cereals, nuts, bakery products, corn, meat and meat offal, yeast are rich in vitamin B1 (thiamine). Thiamin is called the vitality vitamin, as it affects the nervous system as well as mental abilities.
Rye bread and other baked goods made from rye flour contain a lot of vitamin B1.
Vitamin B2 (riboflavin) is considered the engine of life, as it is involved in the work of all cells in the body. There is a lot of it in dairy and fermented milk products, eggs, peas, meat.
B3 (niacin) is a calm vitamin. Takes an active part in the work of the hormonal system. Vitamin is found in meat, fish (especially seafood) and seafood, legumes, potatoes, eggs.
B5 (panthenol) is essential for normal brain function. It is present in mushrooms, especially white and champignons, meat and meat offal, green vegetables, hazelnuts, green tea and brewer's yeast.
Vitamin B6 (pyridoxine) is an antidepressant vitamin. Participates in the work of the nervous system. It is found in organ meats, especially liver, fish, brown rice, butter, soybeans. Vitamin B7 (biotin) is found in almonds and walnuts, various fruits (bananas, apples, plums), some types of sea fish, especially tuna, beef liver and kidneys, milk, egg yolk, peas, parsley.
Vitamin B9 (folic acid) - like the head of a large construction site, this vitamin is involved in the synthesis of proteins, DNA and RNA. It is especially abundant in liver, yeast, green vegetables, and whole grains.
Finally, vitamin B12 (cyanocobalamin) is a red vitamin. Without it, hematopoiesis is disrupted, nerve fibers are destroyed, and it is also involved in obtaining energy and food. It is found in meat by-products - liver, kidneys, heart, in soybeans, many types of fish, seaweed.
Milk and fermented milk products also contain this vitamin, but in small quantities.
As you can see, the list of products containing B vitamins is so wide that you can easily choose the most optimal food ration that matches both tastes and material wealth, fully providing your body with these valuable substances. However, it should be remembered that excess B vitamins can also harm the body. In addition, the body of some elderly people poorly absorbs vitamin B12 from foods, so it is advisable for them to take multivitamin complexes with this component.
