The word “vitamin” comes from the Latin “vita” – life, and for good reason, because without these substances life is simply impossible. All known vitamins are divided into two groups: fat-soluble and water-soluble.
The difference between them is that fat-soluble vitamins accumulate in the body and do not need daily consumption, while water-soluble vitamins, on the contrary, require constant support.
Water-soluble vitamins include a large group of vitamin b. They are involved in cellular metabolism and are of great importance for immunity and the health of the nervous system. The daily diet must necessarily include foods containing vitamins from this group. Let’s consider them in more detail.
Thiamine B1 is needed to convert fat energy in the body, is responsible for the transfer of genetic information to new cells. It has a positive effect on the normal functioning of the brain, the state of the central nervous system, increases the body’s resistance to infections and other adverse environmental factors. Thiamine is found in cereals, white and black bread, beans, green peas, potatoes, carrots, apricots.
Vitamin B2 is involved in many metabolic processes, as well as in the synthesis of hemoglobin. It is of particular importance for the organs of vision, the condition of the epidermis and mucous membranes. Riboflavin we consume with meat, eggs, whole milk, fish. In addition, it is found in mushrooms, cabbage, rice, buckwheat, white bread, leafy greens. It must be borne in mind that it does not withstand freezing and collapses in the sun.
Niacin (B3 or PP)
Nicotinic acid is needed for the conversion of energy from food, the synthesis of proteins and fats, the production of sex hormones, insulin and cortisone. It reduces blood pressure and normalizes the state of the nervous system. Sources of vitamin: pineapples, rye bread, cereals, legumes, meat, liver. It is a stable vitamin that can withstand heat, UV radiation, and drying.
Pantothenic acid (B5)
This vitamin is needed for the synthesis of antibodies, the restoration of damaged tissues. It is indispensable for the healing of various wounds. With its deficiency, the body is more susceptible to colds. B5 can be obtained from nuts, legumes, leafy vegetables, buckwheat or oats. It is also found in yolks, milk, kidneys, fish caviar. To preserve the vitamin, products should not be subjected to prolonged heat treatment.
Pyridoxine is involved in carbohydrate metabolism, and is also needed for the production of hemoglobin and polyunsaturated acids. Regulates the activity of the nervous system, has an immunostimulating effect, helps in the formation of antibodies, regeneration of red blood cells. Most of all it is in walnuts, hazelnuts, carrots, tomatoes, cabbage, citrus fruits. It can also be obtained from meat, potatoes, cereals.
Biotin (B7 or H)
Biotin plays a critical role in metabolism. It normalizes the sugar content, is directly involved in the transfer of carbon dioxide, the production of fatty acids. Vitamin regulates the state of the nervous system, reduces muscle pain, has a beneficial effect on the appearance of the skin and hair. Contained in fatty fish, beef liver, milk, eggs, citrus fruits, bananas, parsley.
Folic acid (B9)
Folic acid (B9) is the most important vitamin for pregnant women, because it is involved in the formation of the main organs and systems of the fetus. Folic acid is also necessary for the development of the immune and circulatory systems, cell growth and division, the preservation and transmission of genetic information, and protein synthesis. To get it, you need to eat plant foods: green vegetables, tomatoes, beets, bananas, potatoes.
Cyanocabolamin is necessary for the production of red blood cells, it affects the growth and proper functioning of the nervous system. Responsible for blood clotting, reduces cholesterol, strengthens the immune system. B12 is sourced exclusively from animal products, so vegans need to take it extra.
If you suspect a lack of B vitamins, you should consult a doctor and take tests, according to the results of which the specialist will prescribe an additional intake of the necessary vitamins.