Which food contains which vitamins. Which foods contain the most vitamins? Daily microelement norm
In order to be healthy, every person needs a daily dose of vitamins. The vitamin set is contained in many products that are available in any quantity, every day.
Vitamins will help make your daily diet as healthy as possible: A, B, C, D, E. This vitamin composition will enrich the diet and contribute to the quality functioning of all organs.
We will consider below which foods contain the largest amount of vitamin reserves.
What foods contain vitamin B?
All vitamins are the building blocks for the human body. Without their participation, life processes would not occur at the level at which a person feels healthy and happy.
popular:
- ✅ What foods contain calcium?
- ✅ What foods contain vitamin B12?
- ✅ What foods contain large amounts of vitamin E?
- ✅ What foods contain the most magnesium?
Knowledge of food products that contain these vitamins will help make your diet and diet complete and healthy. The presence of the right foods, which contain a complex of vitamins and microelements, is responsible for the level of health and life in general.
Particularly important for the human body are group vitamins IN. They are responsible for normalization of the nervous system, hair and nail growth.
The great benefits of microelement B are: quality functioning of the liver and eyes. If you eat food that contains beneficial component B, you can improve digestion processes and improve metabolism.
Due to the type of structure of the human body, some organs themselves produce the useful component B, but in insufficient quantities.
A person's basic diet should include:
- sunflower seeds;
- flax seeds;
- sprouted wheat grains;
- liver;
- bran;
- cereals;
- legumes;
- nuts;
- tomatoes;
- hard cheeses;
- corn flour;
- parsley;
- sorrel;
- dates;
- buckwheat grain;
- green vegetables.
For more effective results, it is better to use vitamin complex Group B which includes: B1, B2, B3, B4, B5, B6, B7, B9, B12 and B17 better together.
It is important to adjust your diet so that all the life-giving elements of the B-group enter the body.
B12
B12 or cyanocobalamin, participates in the normalization of hematopoiesis and structuring of the nervous system.
Vitamin B12 is found in the following foods:
- Meat (beef, rabbit, pork, chicken; especially in the liver and heart);
- Fish (Carp, perch, sardine, trout, cod, etc.);
- Seafood;
- Dairy products (cottage cheese, sour cream, cheese, milk, kefir);
- Eggs;
- Nuts;
- Spinach;
- Sea kale;
- Butter.
It is worth noting, Huge amounts of B12 are found in meat products . Therefore, beef, pork and lamb meat should be included in the list of products for regular consumption.
B2
B2 (riboflavin) contains enzymes that promote the transport of oxygen and the metabolic process of saccharides. It promotes the breakdown of protein, fats and carbohydrates supplied in food.
This component improves vision, its sharpness and sensitivity to light. The presence of this trace element in daily menuimproves the nervous system and affects the growth of hair and nails.
In order to replenish the daily requirement of B2, you need know which products contain it:
- Baker's dried yeast.
- Fresh yeast.
- Powdered milk.
- Almonds, pine nuts and peanuts.
- Chicken eggs.
- Veal, lamb and beef.
- Honey mushrooms, porcini mushrooms, chanterelles, champignons.
- Spinach.
- Rose hip.
- Cottage cheese.
- Goose meat.
- Mackerel.
- Chicken liver.
B6
B6 is necessary for healthy, full-fledged functioning of the body. Indispensable in ensuring the exchange of amino acids, which are components of proteins. Without protein substances, the human body will weaken and rapidly begin to deplete. Also takes part in the production of hormones and hemoglobin.
Vitamin B6 is found in the following foods:
- banana;
- walnuts, pine nuts, hazelnuts;
- liver;
- soya beans;
- spinach;
- bran;
- millet;
- pomegranate;
- sweet pepper (bell pepper)
- mackerel, tuna;
- garlic, horseradish;
- chicken meat;
- sea buckthorn;
- beans;
- flax-seed.
Also, the list of food components, without which it is impossible to produce the substance, includes:
- strawberry;
- potato;
- peaches, apples and pears;
- lemon.
B6 is especially necessary for normal functioning of the central nervous system. By consuming this vitamin, you can get rid of cramps, numbness in the hands and muscle spasms.
Vitamin B17 helps normalize metabolism. It prevents the appearance of cancer cells and helps prevent cancer diseases.
Foods that contain B17:
- Apricot kernels.
- Brewer's yeast.
- Bird cherry.
- Green buckwheat.
- Millet.
- Sweet potato.
- Beans, beans.
- Apricot oil.
- Cherries, pears, peaches, elderberries, blueberries.
- Flax-seed.
- Pumpkin seeds.
- Raisins, prunes, dried apricots.
- Spinach.
Where is the most vitamin C?
Vitamin C incredibly beneficial for human health. It participates in the metabolic processes of our body, helps increase the level of hemoglobin in the blood and fights viruses and infections. This microelement also helps the production of collagen, which is essential for skin elasticity and youth.
In order to replenish the daily requirement of a substance, it is necessary know which products contain it.
Many people assume that the leader containing the highest amount of vitamin C is lemon. However, undisputed winner- This rose hip. Then comes red and green bell peppers, sea buckthorn, black currants, parsley and Brussels sprouts.
You can get natural component C in large doses by consuming mousses, compotes and jelly. The daily inclusion of this component in the diet is especially important. After all, it protects the body from the activation of microbes and bacteria, has a beneficial effect on the functioning of the central nervous system and improves the protective functions of the entire body.
Foods rich in vitamin C:
- Rosehip (dry and fresh);
- Pepper (red bell and green);
- Black currant;
- Sea buckthorn;
- Parsley, wild garlic, dill, spinach, sorrel;
- Cabbage (cauliflower, Brussels sprouts, red cabbage);
- Kiwi;
- Lemons, tangerines, oranges.
- Beef liver.
Daily norm for adults 70 - 100 mg, for children - 42 mg.
What foods contain vitamin A?
Daily consumption of the required dose of vitamin A helps normalize the condition of teeth and bone cells, improves metabolic processes, and helps synthesize protein.
Foods rich in vitamin A:
- carrot;
- apricot;
- pumpkin;
- spinach;
- parsley;
- wild garlic;
- broccoli;
- seaweed;
- processed cheese;
- viburnum.
The main products that contain an excess of useful substances are:
- fish fat;
- liver;
- butter;
- egg yolks;
- cream.
List of foods rich in vitamin E
Trace element E is an activator of the reproductive functions of living organisms, so its presence in the diet is mandatory. It helps to increase the body's protective functions, improve the reproductive and endocrine systems, and slows down the aging process.
To replenish your daily dose, you need to know which foods contain vitamin E.
Foods rich in vitamin E:
- Vegetables and fruits: carrots, potatoes, cucumbers, radishes, apples;
- Legumes: beans and peas;
- Almonds, hazelnuts, walnuts, pistachios, cashews and peanuts;
- Meat: beef;
- Fish (pike perch, salmon, eel, mackerel);
- Spinach, sorrel;
- Barley, oatmeal, wheat;
- Prunes, dried apricots;
- Rose hip;
- Sea buckthorn.
When you regularly include component E in your diet, your body will be satisfied useful substances. It will begin to affect muscle activation, help improve the immune system and slow down the aging process.
No vitamin other than D, which is produced under the influence of sun rays, is not synthesized by the human body. It is very important to get enough vitamins from food because they are antioxidants, and their deficiency can lead to deficiency conditions that provoke various diseases. It is worth remembering that an overdose of vitamins also negatively affects health.
Children will learn about the benefits of apples in early childhood. Indeed, this fruit contains even more vitamin C than oranges, and the various acids included in the composition effectively destroy putrefactive bacteria in the body. Apples also contain quarcetin, which slows down the growth of cancer cells, and a lot of iron, potassium, magnesium and pectin, which helps normalize cholesterol levels.
Onions are not only useful product, containing vitamins A, B and C, but also, literally, a cure for all diseases. It promotes the proper functioning of the liver and thyroid gland, strengthens the immune system, and neutralizes pathogenic bacteria, so this product is simply necessary during periods of influenza and ARVI epidemics.
Garlic is a close friend of onions in terms of properties; it also destroys harmful bacteria and effectively fights colds. It also normalizes the microflora of the stomach and helps reduce cholesterol in the blood, contains vitamins C, B1, B3, PP.
Carrots contain a large amount of beta-carotene, which is easily converted in the body into vitamin A, vitamins E, C, K, PP, as well as nicotinic and pantothenic acids. Carrots and dishes made from them are indicated for people suffering from diseases of the stomach, cardiovascular system, polyarthritis, atherosclerosis, and mineral metabolism disorders.
Nuts – rich in vitamins product, healthy, lean and very tasty food. Nut kernels contain fats, proteins and carbohydrates, they are rich in microelements such as potassium, phosphorus, manganese, calcium, iron, zinc and others. Walnuts are a real storehouse of vitamin C, they contain several times more of it than black currants: 5 walnut kernels provide the daily requirement of vitamin C! In addition to C, this nut contains vitamins B1, B2, A, P, E, and it contains more lysine than a chicken egg.
There are not many foods rich in omega-3 fatty acids, which are so beneficial for the functioning of the heart and blood vessels. Fish contains them in abundance, and it also contains a lot of vitamin D, A, E, phosphorus, selenium, calcium, magnesium, zinc and other elements. Fish is recommended for consumption by people with thyroid diseases, as well as for their prevention, people with sensitive digestion, iodine deficiency, to reduce the risk of strokes, and during dietary nutrition.
Milk and dairy products are one of the main suppliers of calcium to the body. Vitamin A in its composition is responsible for growth, the condition of the skin, mucous membranes, vision, B2 is responsible for tissue respiration and energy production, vitamin PP is involved in the composition of enzymes that produce oxidizing processes. In addition to them, milk contains vitamins D, B6, B12, E.
Honey is a very valuable product, along with micro- and macroelements, enzymes and acids, it contains a huge amount of vitamins: B1, B2, B3, B5, B6, B12, H (biotin), E, K, C, PP. There are more than 500 known components in it, and how many more will be discovered with the development of science! Honey is an excellent natural sugar substitute, has antifungal, antiviral properties, accelerates the healing of wounds and burns, increases efficiency, improves blood quality, promotes proper digestion, and that’s not all its capabilities!
The small brown kiwi fruit is called a real vitamin bomb. It contains a colossal amount of vitamin C: just 2 medium kiwis will satisfy an adult's daily dose of this vitamin. It is also rich in pectin, magnesium, fiber, vitamins A, PP, B1, B2, B6, B12. Kiwi strengthens the immune system, speeds up metabolism, maintains a healthy background, and neutralizes the effects of nitrates. After a hearty feast, not only medications, but also a couple of juicy kiwi fruits will help eliminate heaviness in the stomach.
What foods contain vitamin B should be known to every person in order to avoid the development of serious diseases and prevent premature aging. Vitamin B can be found in plant and animal products, so with a properly formulated diet, vitamin deficiency can be easily avoided. The main sources are meat, offal, fish, a sufficient amount is found in green vegetables, grains and dairy products.
Vitamin B is found in animal and plant foods
Vitamin B groups
The B vitamin group consists of 11 elements, each of which has a different effect on the body; with a deficiency of these elements, performance and memory deteriorate, protective functions suffer, and serious diseases develop. Therefore, it is important to know how a lack of a particular substance manifests itself in order to adjust the diet in a timely manner.
Vitamin B1 (thiamine) is a source of energy, necessary to maintain the functioning of the brain, eliminates the manifestations of stress and nervous fatigue. The recommended daily dose is 1.5–2 mg.Benefits of thiamine:
- participates in many metabolic processes, hematopoiesis;
- a necessary element for the normal development of a child;
- slows down the aging process, neutralizes the effects of toxic substances and negative environmental factors;
- prevents the accumulation of fat in liver cells, reduces the level of bad cholesterol;
- improves muscle tone, strengthens the heart muscle;
- strengthens the body's protective functions.
Vitamin B1 does not accumulate in the body, its content in food is low, so many people experience signs of thiamine deficiency. With a lack of this element, the condition of the epidermis worsens, itching, rashes, muscle weakness appear, you constantly want to sleep during the day, and you often experience a feeling of “goosebumps” on the skin.
With chronic vitamin deficiency, breathing becomes difficult, the heartbeat quickens even with minor physical exertion, appetite worsens, the liver increases in size, the immune system is weakened, and causeless anxiety and panic disturbs you.
List of foods with vitamin B1
Table of foods that contain thiamine
| The product's name | Amount of B1 (mg/100g) |
| Brewer's yeast | 22–25 |
| Baker's yeast | 4,5 |
| Sunflower seeds (raw) | 1,8–2 |
| Pine nuts, peanuts | 1,1–1,3 |
| Peas, soy | 0,8–0,9 |
| Pork, beef heart, chicken and lamb liver | 0,5–0,8 |
| Oatmeal, buckwheat, brown rice | 0,5–0,6 |
| Corn, walnuts, chum salmon | 0,4 |
| Durum wheat pasta, almonds, garlic, chicken yolk, veal | 0,2–0,3 |
| Carrots, potatoes, pollock, catfish | 0,12–0,17 |
| Brussels sprouts, bell pepper | 0,1 |
Thiamine is destroyed by heat treatment and in contact with metal objects, does not tolerate salt and citric acid. Vitamin B1 is not absorbed in the body with excessive consumption of black tea, coffee, smokers and alcohol drinkers.
Regular inclusion of foods high in thiamine in the diet reduces the likelihood of developing Alzheimer's disease by 3 times.
Where is more vitamin B2
Vitamin B2 (riboflavin) is a natural antioxidant that supports cell health, normalizes metabolism, and supports optimal thyroid function. The daily norm for children is 0.3–1 mg, for adults – 1.1–1.3 mg. During pregnancy and breastfeeding you need to consume at least 1.4–1.9 mg of this substance daily.
With a lack of this element, lips begin to crack, jams appear, the condition of hair and nails worsens, and serious ophthalmological diseases develop. Vitamin deficiency is accompanied by stomatitis, respiratory diseases, seborrhea, dermatitis, and psoriasis appear.
Foods that contain vitamin B2
What foods are high in riboflavin?
Riboflavin is very important for the normal growth of children; if it is lacking, the child’s appetite worsens, and complete muscle atrophy often develops.
Vitamin B3
Vitamin B3 (PP, niacin, niacin) is used in medicinal purposes– it reduces the level of bad cholesterol, prevents the development of atherosclerosis, the appearance of blood clots, and improves blood supply to the brain.
Functions of nicotinic acid:
- takes part in the synthesis of estrogen, testosterone, insulin, progesterone;
- normalizes the functioning of the pancreas;
- improves joint mobility in arthritis, reduces the manifestation of migraines;
- slows down the growth of malignant tumors, the process;
- eliminates symptoms of stress and depression;
- cleanses the body of toxins and toxic accumulations.
The daily intake for children is 6–11 mg; adolescents need 18–20 mg of this substance. For adults, the dose of nicotinic acid is 20–25 mg per day. Pregnant and breastfeeding women require 25 mg of niacin daily.
Nicotinic acid deficiency manifests itself in the form of excessive dry skin, redness of the extremities, and intense hair loss. With vitamin deficiency on nail plates white and yellow spots form, the person feels constant muscle weakness, immunity decreases, and with a lack of niacin, infertility develops.
Foods that are rich in vitamin B3
List of products containing niacin
The main enemy of niacin is sugar; sweet tooth lovers should increase their daily doses of this substance.What does vitamin B4 contain?
Vitamin B4 (choline) is synthesized in the liver and intestinal microflora, but this is not enough to cover all the body’s needs. The required daily dose is 500–1000 mg.
Choline ensures the normal functioning of nerve fibers and the brain, reduces the level of bad cholesterol, speeds up metabolism, improves short-term memory, reduces the likelihood of stones in the brain. gallbladder. Participates in the synthesis of male sex hormones, improves the quality of seminal fluid.
Vitamin deficiency manifests itself in the form of obesity, memory impairment, sexual dysfunction, and in lactating women, due to choline deficiency, lactation is disrupted. Gradually, fat begins to accumulate in the liver cells, which causes the development of cirrhosis.
Foods that contain vitamin B4
Where is choline found?
Choline deficiency develops with excessive consumption of alcohol, water, sulfonamides, and high levels of estrogen.
What you need to know about vitamin B5
Vitamin B5 (pantothenic acid) is present in many foods, but its deficiency is rarely diagnosed. This substance accelerates metabolism and regeneration, slows down the aging process, and improves the functioning of the immune system. Pantothene stimulates the synthesis of adrenal hormones, improves brain activity, and reduces the toxic effects of medications.
Foods High in Vitamin B5
Table of foods high in pantothene
The main manifestations of pantothenic acid deficiency are premature gray hair, pigmentation disorders, and severe itching of the hands. Children need to consume 3–5 mg of this substance daily, adults – 8 mg.
Vitamin B6 (pyridoxine) is required for the synthesis of amino acids in the body, prevents the development of atherosclerosis, reduces the manifestations premenstrual syndrome. With its deficiency, a person feels constant fatigue, immunity decreases, the functioning of the heart and blood vessels worsens, and anemia develops.
With severe vitamin deficiency, the mucous membrane becomes inflamed oral cavity, herpes rashes appear, dermatitis and arthritis develop, skin oiliness increases, the person becomes irritable and aggressive.
The daily dose of pyridoxine for infants is 0.3–0.6 mg; children and adolescents require 0.7–1.4 mg. Adults – 2 mg.
Foods that contain vitamin B6
Main sources of pyridoxine More foods rich in vitamin B6 are required for pregnant and lactating women, the elderly, and people who take medications
with estrogen.
Vitamin B7 Vitamin B7 (H, biotin) – is responsible for the condition of hair, nails, epidermis, prevents the development of diabetes, eliminates symptoms chronic fatigue With a lack of this substance, prolonged depression develops, a person becomes aggressive and irritable, nausea appears, and appetite decreases.
Where is biotin found most?
Biotin deficiency can cause the development of hypotension, alopecia, and psoriasis. To avoid this, you need to consume at least 5 mg of this substance per day.
What foods contain vitamin B8
Vitamin B8 (inositol, inositol) maintains optimal intestinal microflora, reduces the likelihood of constipation, breaks down fatty acid. Required for the normal functioning of the brain, it prevents the development of atherosclerosis.
Foods High in Vitamin B8
Where is inositol found?
| Product | Amount of B8 (mg/100g) |
| Sprouted wheat grains | 700–750 |
| Bran | 430–450 |
| Barley groats, oatmeal | 300–380 |
| Citrus fruits, green peas | 200–250 |
| Dried grapes, lentils | 130–135 |
| Melon | 120 |
| Peaches, carrots, cauliflower | 90–100 |
| Strawberry, cabbage | 65–80 |
| Beef liver, tomatoes, chicken | 45–55 |
The daily dose of inositol is 500 mg. With its deficiency, structural changes begin to occur in nerve receptors, and serious mental disorders, fats accumulate in liver cells.
Where is the most vitamin B9?
Vitamin B9 (folic acid) is an important element for the growth of children, it is responsible for the quality characteristics of the blood, but it is this element that the body most often lacks, which causes the development of anemia. In pregnant women, its deficiency can cause the development of the fetus to cease. Other signs of vitamin deficiency are a bright red tongue, yellow spots on the white of the eye, gastritis and enteritis develop, and memory deteriorates.
Daily doses folic acid for children 65–200 mcg, in adolescence – 300 mcg. Adults should consume at least 400 mcg; during pregnancy and breastfeeding, the dose should be increased to 500–600 mcg.
Foods that contain vitamin B9
Where is folic acid found?
Increase daily consumption folic acid should be taken when taking contraception, diuretics and antibacterial drugs.
Sources of Vitamin B12
A sufficient supply of vitamin B12 (cyanocobalamin) ensures normal blood clotting, improves liver function, and reduces the level of bad cholesterol.
Children and adults require 3 mcg of cyanocobalamin per day, during pregnancy and lactation - 5 mcg. With a deficiency of vitamin B12, anemia develops, limbs begin to go numb, immunodeficiency develops, cholesterol accumulates in the vessels, and the regeneration process slows down. Vitamin deficiency often manifests itself in the form of increased sweating, vitiligo, and shortness of breath.
List of foods with vitamin B12
Where is cyanocobalamin found in large quantities?
Cyanocobalamin is the only member of group B that tolerates light and heat treatment well.What does vitamin B17 contain?
Vitamin B17 (laetrile, amygdalin) not recognized traditional medicine, but it is widely used in folk methods treatment. Its main purpose is to destroy cancer cells and prevent the appearance of malignant tumors; it is found exclusively in products of plant origin, most often in seeds. Homeopaths recommend consuming 3000 mg of amygdalin per day.
Bones should not be included in the diet of children, pregnant and lactating women. To avoid an overdose of amygdalin, you need to consume more ascorbic acid and clean water.
The main benefits and functions of vitamin B for the body
The main function of B vitamins is to ensure normal lipid, fat and carbohydrate metabolism, release energy, and normalize the functioning of the nervous system. These elements are water-soluble substances, so a person needs to regularly replenish their reserves with food.
What are the benefits of vitamin B:
- converts carbohydrates into glucose, which ensures normal performance and prevents malfunctions in the nervous system;
- responsible for the normal condition of skin, hair, nails, mucous membranes, bones and joints;
- supports the normal functioning of the digestive organs, heart, blood vessels, brain;
- participates in the production of hormones, red blood cells, cell division;
- strengthens the immune system, reduces the risk of malignant tumors, protects the body from negative impact external factors.
Vitamin B is found in many common foods - cereals, seasonal vegetables and fruits, bread, grains, dairy products, liver, eggs. However, this substance is quickly destroyed when exposed to high temperatures, long-term storage, their quantity is significantly reduced by soaking, industrial processing, and grinding.
Vitamin B deficiency leads to the development of dermatological and cardiac pathologies, bones become brittle, the skin and mucous membranes dry out, memory deteriorates and reproductive functions. A balanced diet and proper processing of foods will help replenish these elements daily.
Which foods contain the maximum amount of vitamins? A couple of decades ago everything was simple: to get essential vitamin in sufficient quantities, it was enough to eat well, paying due attention to fresh vegetables and fruits, as well as quality meat and fish and homemade dairy products. What now?
Today, to get the proper dose of vitamins, you need to eat not one apple, but three. Drink not a glass of freshly squeezed juice, but at least half a liter. After all, we consume products of much worse quality than our grandmothers and even mothers. To preserve the marketable appearance of the product, manufacturers collect vegetables and fruits much earlier than expected - so that they have time to ripen during transportation. The fruits actually end up on the counter safe and sound, but only without what nature intended. amount of vitamins.
Who needs vitamins first?
Microbiologists provide disappointing figures: since 1963, the vitamin A content in apples, oranges and bananas has decreased by 66%. Completely this vitamin disappeared from beef, and in chicken meat it decreased by 70%. The calcium content in cabbage is 85% lower than it was at the beginning of the 20th century, magnesium in dill and parsley is 35% less.
But vitamin intake standards have changed too To modern man much is needed more vitamins, because the new century brought with it a deterioration in the situation with environment, increased stress. Most of all in additional doses vitamins The following categories are needed:
- children and adolescents during the period of most intensive growth;
- women using oral contraception;
- aged people;
- smokers;
- persons who drink high doses of alcohol;
- people with chronic diseases or recent acute bacterial and viral infections;
- women on a strict diet;
- people with increased physical activity or overload;
- people with increased mental stress;
- pregnant women;
- vegetarians;
- children and adults from low socio-economic backgrounds.
What vitamins are missing?
Maximum amount of vitamins The amount your body needs every day depends on your height, weight, age and gender, health, smoking, diet, genetics and how active you lead a lifestyle. Taking into account all these factors, no one is able to establish exactly the required amount of vitamins for any person every day. Therefore, try to eat vegetables and fruits of different colors every day. Each color is a specific set of vitamins, microelements and phytochemicals. For example, green fruits and vegetables improve vision and dental health, fruits white- improve heart function, reduce cholesterol in the body.
Water-soluble vitamins
Vitamins, B vitamins, vitamin C, water soluble vitamins
All famous vitamins can be divided into two groups: water-soluble and fat-soluble. We are often afraid of an overdose of vitamins. So, this does not apply to water-soluble vitamins. They are quickly eliminated from the body.
Vitamin C (ascorbic acid). Rose hips are the richest in vitamin C. The second most multivitamin source is capsicum. In pepper, ascorbic acid is almost not subject to destruction. Therefore, any pepper dish contains almost the same amount of vitamin as fresh pepper. Rest foods rich in vitamin C, better to eat fresh. Traditional sources of ascorbic acid are citrus fruits, black currants, strawberries, horseradish, walnuts, and cabbage. There is less of it in canned foods. Frozen foods lose about 10%.
Vitamin B1 (thiamine). Found in yeast, black bread, wheat sprouts and liver. There is a lot of it in pork, buckwheat, legume grain, hazelnuts, milk powder, oatmeal and about half as much in various vegetables - tomatoes, cabbage, potatoes, and also in fruits.
Vitamin B2 (riboflavin). It is found in peas, spinach, tomato, green onions, brewer's yeast, germs and shells of grain crops, buckwheat, and sunflower seeds. During cooking, less is destroyed than vitamin B1.
Vitamin B3 (niacin, PP). Contained in the same foods as vitamins B1 and B2.
Vitamin B5 (pantothenic acid). Contained in liver, kidneys, egg yolk, bran bread, brewer's yeast, royal jelly.
Vitamin B6 (pyridoxine). Typically, the need for this vitamin is met by food products (green vegetables, corn, unrefined cereal grains, bananas, walnuts and tree nuts, sunflower seeds, buckwheat). Still, pyridoxine may not be enough, because it is easily destroyed.
Vitamin B9 (folic acid). Contained in large quantities in beef liver, beans, parsley, salad. The body also produces it independently as a result of the activity of intestinal microflora.
Vitamin B12 (cyanocobalamin). Contained only in products of animal origin (milk, meat, eggs, cheese, liver) and yeast, as well as in fish and seafood. Herring is exceptionally rich in cyanocobalamin.
Vitamin P (rutin). Sources of the vitamin are grapes, cherries, lingonberries, green tea leaves, unripe walnuts, rose hips, sea buckthorn, black currants, and potato flowers.
Photos used depositphotos
The group of B vitamins is extensive, although a number of compounds formerly included in this list are now considered analogues of other substances or vitamin-like compounds. This group is found in many products and is produced by the human body independently, for example, in the intestines, provided there are no health problems. To maintain the average daily dose nutrients, you need to know what they contain.Vitamin B1
Analog name: thiamine or aneurin. The daily consumption rate depends on: gender, age of the person, physical activity, health conditions. On average, 1 mg to 3 mg is required.Products containing vitamin B1 (per 100 g)
| Tomatoes | |
| Powdered instant milk | |
| Fresh apples | |
| Fresh fish | |
| Black currant, fresh plum | |
| Fresh milk and potatoes | |
| Beef | |
| Barley groats | |
| Oat groats | |
| Poultry meat | |
| Calcined buckwheat | |
| Mutton | |
| Legumes (dry) | |
| Hazelnuts | |
| Raw buckwheat | |
| Fresh yeast | |
| Peanuts | |
| Pistachios | |
| Soybeans | |
| Sunflower seeds | |
| Dry yeast (baker's) | |
| Brewer's dried yeast |
A lack of vitamin B1 leads to the following consequences:
- digestive problems;
- memory disorder and central nervous system diseases;
- increased irritability, fatigue.
Vitamin B2
Other name: riboflavin. The required norm primarily depends on gender. For men it is 1.6 mg, for women – 1.2 mg, for pregnant and lactating women – 3 mg.Products containing vitamin B2 (per 100 g)
| The amount of vitamin depends on the percentage of whey in the product |
|
| Fresh green peas | |
| Fresh grapes | |
| Wheat flour (72%) | |
| Dry dates | |
| Figs in in different forms, black bread | |
| Buckwheat, cashews, oat flakes | |
| Fresh milk | |
| Beef | |
| Rye flour (32%) | |
| Fatty pork and dark dark chocolate | |
| Mutton | |
| Veal, peanuts | |
| Dried brewer's yeast | |
| Cocoa and eggs | |
| Dry egg powder | |
| cilantro leaves | |
| Powdered milk powder, mackerel | |
| Fresh yeast for baking | |
| Dried yeast for baking |
Deficiency is manifested by symptoms:
- swelling of the lips, oral mucosa, tongue;
- dizziness, weakness, lethargy;
- increased anxiety;
- peeling and poor skin regeneration;
- muscle problems (cramps, spasms).
Vitamin B3
Analogue titles: nicotinic acid, niacin, vitamin PP. Depending on age, activity during the day and the severity of the load, the daily norm will range from 15 mg to 25 mg.Products containing B3 (per 100 g)
| Persimmon and lemon | |
| Cowberry | |
| Pumpkin and apricots | |
| Garlic, celery | |
| Fresh peaches | |
| Fresh carrots | |
| Rose hips and pistachios | |
| Dry plums | |
| Wholemeal bread | |
| Dried apricots | |
| Wheat flour | |
| Beef | |
| Beef heart and almonds | |
| Beef tongue | |
| Dried peaches | |
| Lamb, veal | |
| Beef kidneys | |
| Canned salmon | |
| Chicken, turkey meat | |
| Dry cod | |
| Beef liver | |
| Chicken and sheep liver | |
| Peanuts | |
| Cereals and bran | |
| Dry bread yeast | |
| Dry brewer's yeast |
When there is a deficiency, the following characteristic manifestations occur:
- nausea;
- diarrhea;
- dermatitis;
- neuroses, irritability, general weakness;
- sunburn, intolerance to bright light;
- pellagra.
An increased need for the vitamin in the body occurs with excessive consumption of starch substances, as well as with diagnosed diabetes.
Vitamin B4
Other name - choline (choline chloride). The daily intake is from 0.5 mg to 1 mg.Foods rich in choline (per 100 g)
| Apricots | |
| Fig or fig | |
| Strawberries | |
| Eggplant | |
| Persimmon, passion fruit and mango | |
| Coconuts and coconut milk | |
| Tangerines | |
| White potatoes | |
| Rose hip | |
| Mung beans | |
| Broccoli | |
| Champignon | |
| Fresh corn | |
| Walnuts | |
| Lamb, baked goods, pistachios | |
| Coriander leaves | |
| Veal | |
| Soybeans, rabbit meat | |
| Sour cream of various fat contents | |
| Quail | |
| Pork liver | |
| Egg powder |
If there is a lack of this B vitamin in the body, the following consequences are possible:
- prostration;
- irritability, aggression;
- insomnia;
- problems with coordination of movements, forgetfulness, impaired attention and concentration;
- mental disorders, central nervous system;
- development of liver and kidney diseases.
Vitamin B5
Otherwise they call him pantothenic acid. Without diagnosable health problems, you need to consume it from 5 to 10 mg per day. The dose increases with infectious diseases, during the postoperative period, as part of constant heavy physical labor and in a protracted situation.Foods rich in vitamin B5 (per 100 g)
| Grape | |
| Pear, sorrel | |
| Strawberries and strawberries | |
| Kiwi, coconut milk, green salad | |
| Lemon, lime, papaya | |
| Mint, fresh cucumbers | |
| White potatoes | |
| Green fresh dill | |
| Parsley | |
| Pistachio nuts | |
| Cauliflower | |
| Rose hip | |
| Champignon | |
| Chicken eggs | |
| Porcini mushrooms | |
| Peanuts | |
| Powdered milk powder | |
| Beef kidneys | |
| Pork liver | |
| Beef |
Vitamin B5 deficiency provokes:
- nausea;
- insomnia;
- acne;
- depression;
- weakening of the immune system;
- absent-mindedness, problems with memory and attention.
Vitamin B6
Analogue titles: pyridoxamine, pyridoxine or pyridoxal. The daily dose is calculated individually; the minimum amount is 2 mg.Products containing vitamin B6 (per 100 g)
| Sea kale | |
| Cucumbers, quince | |
| Mulberry and lettuce | |
| Oranges, pumpkin | |
| Pomegranate, rosehip | |
| Lemon, gooseberries, tomatoes | |
| Feed turnip | |
| Pine nuts | |
| Persimmon, rutabaga and processed cheese | |
| Broccoli | |
| Pecan | |
| Pork and lamb | |
| Beef | |
| Rabbit meat | |
| Beef liver | |
| Mackerel | |
| Fresh garlic | |
| Sunflower seeds | |
| Pistachios and bay leaves |
A lack of vitamin B6 causes:
- anemia;
- atherosclerosis;
- suppression of immune system functions;
- dermatitis;
- , fatigue, depression.
with estrogen.
They also call him vitamin H, biotin, coenzyme R. The need for it increases with age, so the daily intake figures range from 10 mcg to 100 mcg.Foods that are rich in vitamin B7 (per 100 g)
The human body reacts to a lack of biotin as follows:
- muscle pain, cramps;
- irritability, nervousness;
- deterioration of the immune system.
Vitamin B9
Analog name: folic acid. The minimum daily dose is 400 mcg.Products that contain folic acid (per 100 g)
| Grapes and chanterelles | |
| Apples, garlic, watermelon | |
| Gooseberries, figs | |
| Cherry, lime | |
| Morels and apricots | |
| Green dill | |
| Grapefruit | |
| Dates and tomatoes | |
| White mushrooms | |
| Eggplant | |
| Pine nuts | |
| Rye, wheat | |
| Corn | |
| Dry soybeans | |
| Walnut | |
| Fresh mint | |
| Green dill | |
| Bay leaf, seaweed | |
| Peanuts | |
| Veal liver | |
| Brewer's yeast tablets | |
| Green beans | |
| Poultry liver |
A lack of folic acid causes:
- ulcerative colitis and other forms of intestinal disorders;
- forgetfulness, irritability;
- insomnia;
- depression;
- Crohn's disease;
- some forms of neuroses and mental disorders;
- anemia.
Vitamin B12
It is also called cyanocobalamin. The minimum intake during the day is 3 mcg.Products fortified with vitamin B12 (per 100 g)
| Butter | |
| Fresh cow's milk, kefir | |
| Different kinds cheeses | |
| Pork tongue (boiled) | |
| River crab | |
| Cod and dried bream | |
| Egg yolk | |
| Beef | |
| Mutton | |
| Hake, perch | |
| Raw eel | |
| Rabbit meat | |
| Powdered milk powder | |
| Beef heart | |
| Lamb heart | |
| Mackerel | |
| Chicken liver | |
| Octopus | |
| Pork liver | |
| Beef liver | |
| Lamb liver |
Shortage causes:
- depression;
- development of sclerosis and other forms memory problems;
- disturbances and confusion, speech problems;
- nosebleeds, changes in blood pressure;
- anemia, pale skin;
- excessive fatigue, muscle pain with light exertion.
Vitamin B17
This is a vitamin-like compound, which belongs to the group of vitamins B. It is B17 that is considered a substance that can fight the development of cancer. Its analog names: nitriloside, laetrile, amygdalin.There is currently no exact dosage, since the vitamin is quite toxic and can bring harm rather than benefit to the human body. Therefore, it should be used with caution.
List of foods that contain vitamin B17:
- bitter almonds;
- clover (decoctions and teas);
- millet;
- pumpkin seeds;
- dried apricots;
- Rowan;
- pits of apricot, cherry, peach, plum, apple, pear, nectarine, orange;
- flaxseed;
- raisin;
- lentils;
- elder;
- quince;
- apricot oil;
- macadamia nuts;
- cashew nuts;
- currants, gooseberries, raspberries;
- lima beans;
- papaya seeds.
Why are B vitamins needed and how are they useful?
Products containing vitamin B in its various forms are very diverse. Due to this, it is not difficult to balance your daily diet by enriching it with this component. But what distinctive feature this vitamin group? Why is vitamin B so beneficial?The main difference from other substances important for health is that B vitamins, although produced by the body independently in modest quantities, are not accumulated. Therefore, it is important that every day a person receives their minimum dose. And they are absorbed an order of magnitude better when taken in a comprehensive manner.
Why is vitamin B so necessary for humans?
- It is directly connected to the central nervous system, affecting its work, safety and endurance.
- Affects the production of hormones, as well as the stable functioning of the brain.
- It has a positive effect on blood flow, blood renewal, and also affects all metabolic processes.
- Participates in skin regeneration, slows down aging, the growth and development of a child depends on vitamin B.
- Able to prevent the occurrence and development of neuroses and mental disorders.
