Vitamin B in vegetables and fruits. What vegetables and fruits contain vitamins B1, B6, B12?
We all heard about the proper nutrition and how important is not only tasty, but also the most useful food. And also that for effective work our body needs to receive vitamins every day in sufficient quantity. But if with minerals everything is more or less clear, then we know about vitamins really not so much.
No, of course, we are aware that vitamin C, for example, improves immunity, but due to what it happens, not everyone knows. When it comes to other vitamins, of which there are a great many, we fall into a slight embarrassment. And often do not have a clue what they are useful for us and with what products they can get.
In this article we will focus on the vitamins of group B and find out what they are useful for our body. And also find out what vegetables and fruits contain vitamin B.
Benefits of B vitamins In
B vitamins are, we might say, batteries for the cells of our brain and the central nervous system. These vitamins are indispensable for the proper operation of all other organs and systems and actively participate in the cellular metabolism.
They were opened gradually, now 7 types of B vitamins have been officially approved, each of which has its own narrow focus in action on the body and is indispensable in its field of influence. Consider the most common of them - B1, B6, B12.
Not only tasty, but also useful
It is possible to meet this useful substance for our body not only in rice, meat( in by-products, especially in the liver), nuts and dairy products. Including 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 with various microelements useful for us. Any diet regime based on a healthy diet implies the consumption of these products as the main menu.
The B vitamins in vegetables and fruits are quite abundant, and if you do not eat meat or carry nuts, for example, you do not need 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 the lack of this vitamin, you definitely will not arise.
So, which vegetables and fruits contain vitamin B?We all know which foods have the highest amount of vitamin C, in fact, in our opinion, this is the main vitamin of health. But for some reason, we completely forget about the existence of a mass of other vitamins, no less useful to us. Do not worry, you do not have to feverishly look for suitable products on the shelves of stores, since vitamin B in vegetables and fruits is contained in the largest number. It is the most easily accessible, so you can easily make your own menu, focusing not only on the benefits of the product, but also on your taste preferences.
However, we want to warn that, eating only fruits or vegetables, it's quite difficult to make up the daily norm of vitamin B, do not deny yourself meat or milk products, so you can do yourself a lot of harm. Let us dwell in more detail on each vitamin from our three leaders.
Vitamin B1 - thiamine
It was first discovered by the Japanese scientist Suzuki in 1910.It has no property to accumulate in the human body, and therefore requires a systematic replenishment. For the same reason, it is absolutely non-toxic, as it simply does not have enough time to get in the required quantity for poisoning.
Insufficient amount of B1 in the human body leads to disturbances in the functioning of the digestive system and the central nervous system due to accumulation of lactic and pyruvic acids in muscle fibers.
Thiamine increases the speed of the brain, improves intellectual abilities and memory. It lifts the mood and affects the work of the entire central nervous system. It takes a direct part in water-salt, protein, carbohydrate and energy metabolism, including in the process of hematopoiesis.
A pronounced antioxidant, slows down the aging of the body. It is extremely important for maintaining a good muscle tone in the digestive system and blood vessels. For good health, 1-2 mg per day is sufficient.
In which products can be found
Rapidly decomposes under the influence of heat, because products containing thiamine, it is better to eat raw.
You can often find vitamin B1 in vegetables and fruits, such as:
- soybeans, beans;
- currants, strawberries, blueberries and rose hips;
- plum( prunes);
And also found in such herbs 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) without pyridoxine is impossible. With frequent consumption of such food, as well as strong and prolonged stress, vitamin B6 quickly "ends" and requires mandatory replenishment from the outside, otherwise its shortage is fraught with the emergence of very many diseases.
Also vitamin B6 participates in the reactions of carbohydrate metabolism, being an important link in the energy metabolism of the body. Does not have a cumulative property. It is necessary to consume about 3 mg per day.
With a lack of B6, there can be a strong decrease in immunity, a breakdown in the nervous system, nausea, dizziness and various skin conditions.
Useful than pyridoxine
Helps reduce the concentration of cholesterol in the blood, is involved in regulating the work of the heart. Increases immunity and improves the overall condition of the central nervous system. Due to the active participation of vitamin B6 in the synthesis of nucleic acids, the frequency of convulsions and muscle spasms decreases, as well as the slowing down of aging processes. Has a diuretic effect and helps in the prevention of various skin disorders.
For natural skin and hair, natural masks from products containing pyridoxine will be very useful.
What vegetables and fruits contain vitamin B6
Unlike thiamine, it does not break down during heat treatment.
Pyridoxine is found in products such as:
- Bananas, strawberries.
- White cabbage and cauliflower, carrots.
- Citrus fruits.
Vitamin B12 - cobalamin
This is the only vitamin that has in its composition irreplaceable mineral substances and is able to accumulate in the human body. For better digestibility, it is good to use together with calcium-containing products. It is non-toxic and very effective even in extremely small doses. The daily requirement of cobalamin is from 2 to 5 mgq. Participates in the synthesis of protein and the exchange of nucleic acids.
With its lack, malignant anemia and severe brain damage may occur.
The Benefit of
The most important property of cobalamin is the prevention of a disease such as anemia due to active participation in the formation of red blood cells and, accordingly, in the prevention of their destruction. It's not for nothing that vitamin B12 in the people is called "red vitamin".
Also cobalamin improves appetite, reduces irritability, increases efficiency by improving energy metabolism. If a person receives this vitamin daily in the amount necessary for it, the ability to concentrate attention greatly improves, memory is improved and the sense of balance stabilizes. Cobalamin is very important for the growth of bones, so it is so useful for children.
In which products is found
Vitamin B12 in vegetables and fruits is contained in extremely small doses. Basically, of course, it comes to us in the body with products such as meat, fish and seafood, a liver( the leader in the content of vitamin B12), eggs, cheese and sour cream. And thanks to its heat resistance, it retains useful properties for any cooking method. 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 sea kale.
- All of the above does not apply to synthetic forms of B vitamins, the taking of which without medical supervision can greatly harm the body.
- Remember, vitamin B in vegetables and fruits is contained in insufficient quantity for a full and healthy life. Therefore, completely giving up meat and other products of animal origin in favor of fruits and vegetables, you can cause enormous harm to your body.