2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
B vitamins are a group of water-soluble vitamins that play an important role in cellular metabolism. Earlier, some substances belonged to the B vitamins, but later it was found that they are vitamin-like substances that are synthesized in the human body.
See in the following lines foods that are a source of B vitamins:
Vitamin B1 - thiamine. Promotes the conversion of carbohydrates, fats and proteins into energy. It is found in the husks of cereals, in black and white bread made from wholemeal flour, in green peas, in buckwheat and oatmeal.
Vitamin B2 - riboflavin. Participates in all types of metabolic processes. It plays a particularly important role in ensuring visual function, the normal condition of the skin and mucous membranes, the synthesis of hemoglobin. Foods that are a source of this B vitamin are meat products, chicken eggs, liver, kidneys, yeast, almonds, mushrooms, broccoli, white cabbage, buckwheat, refined rice, pasta, white bread.
Vitamin B3 - nicotinic acid. Releases energy from all nutrients containing calories; synthesizes proteins and fats. Contained in rye bread, pineapple, mango, beets, buckwheat, beans, meat, mushrooms, liver, kidneys.
Vitamin B5 - pantothenic acid. Participates in the synthesis of antibodies, accelerates wound healing. Contained in peas, yeast, hazelnuts, green leafy vegetables, buckwheat and oats, cauliflower, garlic, kidneys, heart, chicken, egg yolks, milk, fish caviar and is also synthesized in the body by the intestinal microflora.
Vitamin B6 - pyridoxine, pyridoxal and pyridoxamine. Participates in the processes of carbohydrate metabolism, synthesis of hemoglobin and polyunsaturated fatty acids. Regulates the activity of the nervous system; erythrocyte regeneration; antibody formation.
Vitamin B7 - biotin. Promotes the release of energy from compounds containing calories. Biotin is found in small amounts in all foods, but most of this vitamin is found in the liver, kidneys, yeast, legumes (soy, peanuts), cauliflower, nuts; to a lesser extent contained in tomatoes, spinach, eggs (not raw), in mushrooms. Healthy intestinal microflora synthesizes biotin in an amount sufficient for the body.
Folic acid. Promotes nucleic acid formation and cell division; the formation of red blood cells; fetal development; homocysteine metabolism; development of the immune and circulatory system; essential for growth.
This B vitamin is contained in green leafy vegetables, in some citrus fruits, in legumes, in wholemeal bread, yeast, liver, it is part of honey and is also synthesized in the body by the intestinal microflora.
Vitamin B12 - cyanocobalamin. Promotes the formation of red blood cells; growth and activity.
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Hazelnuts Are An Invaluable Source Of Vitamins
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Black Beans - A Rich Source Of Protein And Vitamins
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Oranges - A Source Of Vitamins
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Gooseberries - A Valuable Source Of Vitamins
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