The group of vitamins B, which includes eight water-soluble compounds, is very important for our body. These vitamins play one of the leading roles in the metabolism of cells, 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, which is produced in sufficient quantities by the body itself, is B3. It is vital that the remaining seven B vitamins enter the body with enough food, according to an online edition for girls and women aged 14 to 35. Pannochka. net Vitamin B1.
B1, or thiamine, an absolutely irreplaceable substance for the body, since it participates in almost all energy processes inside the cell. In addition, this vitamin helps the body produce acetylcholine - a neurotransmitter that affects many brain functions.
To get vitamin B1 to the body is not so difficult, because it is present in all the main food products: cereals and cereals, in coarse flour, in nuts, in many vegetables (beets, carrots, cabbage, onions and others), in potatoes. If you have a deficiency of this vitamin, you need to eat bran, legumes, yeast: they contain a lot of thiamine. The need for B1 increases with the abuse of alcohol and cigarettes.
VITAMINS OF GROUP B RELATE TO WATER-RESCUE VITAMINS, SO THEIR EXTRACTS DO NOT PRACTICE IN THE ORGANISM, AND LEAVE WITH THE LIQUID.
Vitamin B2.
Riboflavin is a very important vitamin for metabolism. Affects the condition of the skin, the amount of hemoglobin in the blood, to the eyesight, to the hormonal background.
Riboflavin is better absorbed from animal products: meat, fish, eggs, milk, but it is also present in plant foods: in rose hips, cabbage, tomatoes, green peas, leafy vegetables.
Vitamin B3.
Nicotinic acid, or vitamin B3, is involved in the synthesis of fats and proteins, helps to secrete 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 come with food. Basically B3 is found in animal products: meat, fish, eggs, liver. A large amount of this vitamin is contained in buckwheat groats.
Vitamin B6.
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 intestine.
B6 can be fully obtained from plant foods: bread, pepper, 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.
Vitamin B7.
Biotin helps to isolate 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.
Vitamin B9.
Folic acid is involved in hematopoiesis, in cell division. Pregnant women should receive a sufficient amount of B9, as it is important for the formation of the fetus.
Folic acid is found in large quantities in green leaves and vegetables, as well as in legumes, yeast, tomatoes, potatoes, sprouted wheat.
Vitamin B12.
Vitamin B12 - cyanocobalamin. It regulates the activity of the nervous system, participates in the formation of erythrocytes, reduces the amount of cholesterol in the blood.
B12 is found in animal products, and there are few in the meat itself, but in the by-products and fish there is a sufficient amount.
From plant products as a source of vitamin B12 can be allocated soy and sea kale.
BETWEEN VITAMINS OF GROUP B BETTER SOME MORE SUBSTANCES, BUT IT HAS BEEN THAT THESE SUBSTANCES ARE NOT VITAMINES FOR EVERYTHING, THEREFORE, THESE GROUP IS ABSORBED WITH VITAMINS B4, B8, B10.
If your diet lacks products containing B group vitamins, you need to use chemist's vitamins. Vitamins contained in vitamin complexes are correctly matched for dose and compatibility with each other.
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