We have all heard about proper nutrition and how important it is not only tasty, but also the most he althy food. And also that for effective work, our body needs to receive vitamins in sufficient quantities every day. But if everything is more or less clear with minerals, then we really don’t know so much about vitamins.
No, of course, we are aware that vitamin C, for example, perfectly improves immunity, but not everyone knows how this happens. When it comes to other vitamins, of which there are a great many, we fall into a slight confusion. And often we have no idea how they are useful for us and what products we can get them with. In this article we will focus on B vitamins and find out how they are useful for our body. And also find out which vegetables and fruits contain vitamin B.
Benefits of B vitamins
B vitamins - this, one might say,batteries for the cells of our brain and central nervous system. These vitamins are indispensable for the proper functioning of all other organs and systems and are actively involved in cellular metabolism.
They were discovered gradually, now 7 types of B vitamins are officially approved, each of which has its own narrow focus on the effect on the body and is indispensable in their area of influence. Consider the most common of them - B1, B6, B12.
Not only tasty, but also he althy
You can meet this substance useful for our body not only in rice, meat (in offal, especially in the liver), nuts and dairy products. Including contains vitamin B in vegetables and fruits, which, unfortunately, not everyone knows. Vegetables and fruits are rich not only in vitamins, but also in fiber, as well as various microelements that are useful for us. Any dietary regime based on a he althy diet includes the consumption of these products as the main menu.
There are quite a lot of B vitamins in vegetables and fruits, and if, for example, you do not eat meat or can not tolerate nuts, then you do not have to buy synthetic analogues of this vitamin. It is enough to eat right and pay more attention to vegetables and fruits in your daily diet. Then you will definitely not have a lack of this vitamin.
So, what vegetables and fruits contain vitamin B? We all know which foods contain the most vitamin C, because, in our opinion, this is the main vitamin.he alth. But for some reason, we completely forget about the existence of a mass of other vitamins that are no less useful for us. Don't worry, you don't have to frantically search for suitable products on store shelves, as vitamin B is found in the greatest amount in vegetables and fruits. It is the most easily accessible, so you can easily create your own menu, focusing not only on the benefits of the product, but also on your taste preferences.
However, we want to warn you that, eating only vegetables or fruits, it is quite difficult to replenish the daily intake of vitamin B, do not deny yourself meat or dairy products, so you can do much harm to yourself. Let's take a closer look at each vitamin from our top three.
Vitamin B1 – thiamine
First discovered by the Japanese scientist Suzuki in 1910. It does not have the ability to accumulate in the human body, and therefore requires systematic replenishment. For the same reason, it is absolutely non-toxic, because it simply does not have time to accumulate in the required amount for poisoning.
Insufficient amount of B1 in the human body leads to disturbances in the functioning of the digestive system and central nervous system due to the accumulation of lactic and pyruvic acids in muscle fibers.
Useful properties
Thiamin increases the speed of the brain, improves intellectual abilities and memory. Uplifts mood and affects the work of the entire central nervous system. Takes a direct part in water-s alt, protein, carbohydrate and energy metabolismsubstances, including in the processes of hematopoiesis. Pronounced antioxidant, slows down the aging of the body. It is essential for maintaining good muscle tone in the digestive system and blood vessels. For good he alth, 1-2 mg per day is enough.
In what products can be found
Decomposes quickly when exposed to heat, so foods containing thiamine are best eaten raw.
You can often find vitamin B1 in vegetables and fruits, such as:
- cabbage;
- soybeans, beans;
- orange;
- currants, strawberries, blueberries and rose hips;
- plum (prune);
- raisins.
And also found in greens such as spinach, nettle, sorrel, parsley and mint.
Vitamin B6 – pyridoxine
After quite a few years, only in 1936, it was possible to isolate such an important vitamin as pyridoxine, which is of key importance in the biochemical enzymatic reactions of various amino acids. The assimilation of protein foods (for example, meat) is impossible without pyridoxine. With the frequent use of such food, as well as strong and prolonged stress, vitamin B6 quickly "ends" and requires mandatory replenishment from the outside, otherwise its lack is fraught with the occurrence of many diseases.
Also, vitamin B6 is involved in carbohydrate metabolism reactions, being an important link in the body's energy metabolism. Does not have a cumulative property. It is necessary to consume about 3 mg per
With a lack of B6 there can be a strong decrease in immunity, nervous system disorder, nausea, dizziness and various skin diseases.
What is the use of pyridoxine
Helps lower the concentration of cholesterol in the blood, is involved in the regulation of the heart. Increases immunity and improves the general condition of the central nervous system. Due to the active participation of vitamin B6 in the synthesis of nucleic acids, there is a decrease in the frequency of seizures and muscle spasms, as well as a slowdown in the aging process. It has a diuretic effect and helps in the prevention of various skin disorders. Natural masks from products containing pyridoxine will be very useful for skin and hair.
What vegetables and fruits contain vitamin B6
Unlike thiamine, it is not destroyed by heat treatment. Pyridoxine is found in foods such as:
- Bananas, strawberries.
- Soybeans.
- Spinach.
- Avocado.
- White and cauliflower, carrots.
- Citrus.
Vitamin B12 – cobalamin
This is the only vitamin that contains essential minerals and can accumulate in the human body. For better digestibility, it is good to use with calcium-containing foods. Non-toxic and very effective even in extremely small doses. The daily requirement of cobalamin is from 2 to 5 mgk. Participates in protein synthesis and nucleic acid metabolism. With its lack, it is possiblethe appearance of pernicious anemia and severe brain damage.
Benefit
The most important property of cobalamin is the prevention of such a disease as anemia, due to its active participation in the formation of red blood cells and, accordingly, in the prevention of their destruction. It is not for nothing that vitamin B12 is popularly called the "red vitamin". Cobalamin also improves appetite, reduces irritability, and increases efficiency by improving energy metabolism. If a person receives this vitamin every day in the amount he needs, his ability to concentrate greatly increases, memory improves and the sense of balance stabilizes. Cobalamin is very important for bone growth, which is why it is so good for children.
Found in products
Vitamin B12 in vegetables and fruits is found in extremely small doses. Basically, of course, it enters our bodies with foods such as meat, fish and seafood, liver (the leader in vitamin B12), eggs, cheese and sour cream. And thanks to its heat resistance, it retains useful properties in any way of cooking. Therefore, this vitamin B in vegetables and fruits is not even worth looking for, however, a small amount of B12 can be found in green onions, spinach, lettuce and seaweed.
Important
- All of the above does not apply to synthetic forms of B vitamins, the intake of which without medical supervision can greatlyharm the body.
- Remember, vitamin B in vegetables and fruits is not enough for a full and he althy life. Therefore, completely abandoning meat and other animal products in favor of vegetables and fruits, you can cause tremendous harm to your body.
