For the normal functioning of the body a person must consume enough minerals, nutrients and vitamins. B vitamins are organic substances that are contained in products and pharmacological preparations. With their help, strengthens the immune system and improves metabolism. Let's see what foods contain vitamin B.
What are the types of B vitamins?
Disputes about the types of vitamins of group B among scientists and doctors have been going on for several decades. It is generally accepted to classify these vitamins into the following types:
- thiamine (B1);
- riboflavin (B2);
- nicotinic acid (vitamin B3 or PP);
- choline (B4);
- Pantothenic acid (B5);
- pyridoxine (B6);
- B7 (biotin);
- folic acid (B9);
- cyanocobalamin (B12);
- calcium pangamate (B15);
- amygdalin (B17);
Let's take a closer look at the beneficial properties of these organic substances for humans.
What is their role for a person?
Each group of vitamins in the human body performs its function. With a shortage of these organic substances, as a rule, specialists prescribe a treatment course, during which special foods or pharmacological preparations should be taken in order to compensate for the deficiency of one or another vitamin. To make it easier to understand how B vitamins affect the body, let's consider each type separately.
Thiamine is actively involved in the metabolism process (fat, carbohydrates and proteins). If vitamin B1 is present in insufficient amounts in the human body, hypovitaminosis develops, which has the following symptoms:
- violation of the digestive tract (often constipation);
- weakness in muscle tissue and uncharacteristic tingling in the nerve endings;
- sleep disturbance;
- headache of a different nature;
- excessive fatigue;
- depression of mental state.
Riboflavin (vitamin B2)
Vitamin B2 is involved in metabolic processes. With it, fabric layers are formed. Also this vitamin supports visual function. With its acute shortage, the following symptoms may occur:
- increased weakness;
- violation of visual function;
- the appearance of cracks in the corners of the mouth;
- inflammation of the eye membrane;
- itching and burning of the skin;
- inflammation of the tongue.
Nicotinic acid has the following effects on the human body:
- increases the level of acidity;
- controls the motor function;
- reduces cholesterol;
- good effect on the cardiovascular system;
- It has a positive effect on various pathologies of the liver and gastric ulcer.
In the case of a lack of nicotinic acid in the body, the following symptoms occur:
- the occurrence of dermatitis;
- development of stomatitis;
- endocrine disruption
Vitamins B5 and B6
Pantothenic acid and pyridoxine (B6) are actively involved in metabolic processes. B5 stimulates the normal functioning of the adrenal glands and the production of their hormones. With a lack of these organic substances the following symptoms are observed:
- impaired functioning of the nervous system;
- loss of appetite;
- the appearance of ulcers on the tongue;
- the appearance of cracks on the lips and in the corners of the mouth.
Folic acid (vitamin B9)
Folic acid has a positive effect on intestinal function. With its help, normal microflora is maintained. Along with vitamin B12 is involved in blood formation, and also reduces the amount of fat deposition.
The impact of B12 on the human body
Vitamin B12 has a beneficial effect on the bowels and the liver. Entering the body, organic substances are deposited in the bone marrow, as a result of which they take an active part in the process of blood formation. With the development of atherosclerosis, B12 reduces the level of cholesterol contained in the blood. The lack of this organic matter leads to anemia.
Pangamat calcium helps to accelerate the course of chemical reactions in the tissue layers. It is this vitamin that prevents the appearance of liver obesity, and also reduces the amount of cholesterol. A sufficient amount of B15 in the body helps to improve blood circulation, in particular, in the limbs and brain.
Useful properties of vitamin B17
Concerning vitamin B17, there are ongoing debates among scientists. Some believe that it is this vitamin that helps prevent the development of malignant processes, and some experts argue that the effect of B17 on the human body has not been proven. Despite this, specialists in the field of medicine identified a number of useful properties of B17:
- elimination of cancer cells;
- preventing the development of oncological diseases;
- slowing down the process of natural aging of the skin;
- normalization of metabolic processes.
In practice, we rarely hear the name of this vitamin. Nevertheless, experts believe that it is vitamin U that has an effect on the digestive tract: it prevents the development of ulcerative pathologies. Also, this vitamin is recommended to take in the development of atherosclerosis.
Content of vitamins of group B in foodstuff
As already mentioned, the B vitamins are contained primarily in food. Moreover, each subspecies in a particular product has a certain concentration. Sometimes eating special foods can satisfy your need for vitamin in the right amount.
Thiamine (Vitamin B1)
In various concentrations of vitamin B1 is contained in the following foods:
- in sunflower seeds;
- in peanuts and pistachios;
- in peas;
- in yeast;
- in millet;
- in pork;
- in buckwheat groats;
- in rice;
- in beans;
- in lentils;
- in oatmeal;
- in peas (green);
- in pearl barley;
- in hazelnut;
- in sorrel;
- in bread;
- in dog rose (dried);
- in macaroni;
- in a dandelion;
- in cabbage (color and Brussels);
- in potatoes.
- B vitamins in tablets
- Vitamins for Acne Skin
B1 (thiamine) is also found in small amounts in dairy products, berries and fruits, for example, sour cream or milk, apricots, grapefruit, peaches, watermelons, and melons.
Riboflavin (B2) in sufficient quantities for the daily intake rate contains the following foods:
- chicken buds;
- mushrooms (champignons, chanterelles);
- dried lentils;
- meat (pork, chicken, lamb, veal);
- black chocolate;
- Rye flour;
- salad leaves;
- nuts (peanuts and walnuts);
Pyridoxine (vitamin B6)
In addition to food, high concentrations of B6 contain medicinal herbs, for example, plantain, alfalfa and catnip. Among the foods containing B6 in large quantities, the following can be distinguished:
- fish (tuna, sardines, cod, horse mackerel and mackerel);
- sea buckthorn;
- wheat grains (germinated);
- beef liver and kidneys;
- barley and millet groats;
- Bulgarian pepper;
- rabbit meat;
- buckwheat groats;
- chicken meat;
- rye flour;
- canned fish oil;
- cabbage (mostly red and white);
- bread products (mainly hearth bread);
- cottage cheese;
- half-smoked sausage products.
The content of vitamin B12 in food
To meet the daily need for vitamin B12, you need to eat the following foods:
- beef liver and kidneys;
- rabbit meat;
- lung and brains;
- cod (fillet);
- cheese (cheddar, Russian, melted, white cheese, poshekhonsky, Dutch);
- cottage cheese;
- chicken eggs;
- chicken fillet;
- condensed milk;
Despite the fact that among scientists there are debates about the beneficial properties and the need for the human body of vitamin B17, it is still recommended to use it. Amygdalin in sufficient quantities contain the following foods:
- apricot oil and seeds;
- peach, plum, apple, pear bones;
- linseed oil;
- beet leaves;
- Jerusalem artichoke;
- rowan shoots;
- salad leaves;
- bird cherry fruit.
All vitamins, without exception, are needed and play an important role in the functioning of the body. In this article we gave a list of products that contain the most common organic substances of group B, namely: B1, B2, B6, B12 and B17. At the manifestation of the slightest symptoms, indicating a lack of a vitamin, you should immediately contact the attending specialist.