Vitamins of group B affect the preservation of health and youth, an increase in life expectancy. They promote the transformation of food into energy, increase memory, intelligence, attention and endurance of the body, reduce fatigue. Very important for the normal functioning of the brain, the formation of blood cells, strengthening immunity.
Vitamin B 9 (folic acid) is necessary for women planning pregnancy and pregnant women for tissue growth and normal pregnancy. The vitamins of group B include microelements - choline, inositol, paraaminobenzoic acid. Inositol has an anti-sclerotic effect, affects the nervous system, regulates the functions of the intestine and stomach. The lack of choline leads to kidney damage and fat deposition in the liver, it also has an anti-sclerotic effect. Paraaminobenzoic acid preserves healthy skin.
Products that contain vitamin B
Vitamin B 1 (thiamine) is found in beans, potatoes, asparagus, bran, nuts (walnuts, forest, peanuts), kidneys, liver, wholemeal bread, whole grains of wheat (better germinated), oat and buckwheat, corn kernels, barley.
Vitamin B 2 (riboflavin) - in apples, cabbage, almonds, fresh peas, tomatoes, green beans, beer yeast, leeks, eggs, potatoes, beef, liver, cheese, fermented milk products, whole wheat grains, turnip.
Vitamin B 3 (RR, niacin) is found in products of animal origin (liver, kidneys, meat), fermented milk products, soybeans, mushrooms, yeast (including beer), cereals from undivided cereals (corn, oats, barley, wheat), wheat germ.
The main sources of vitamin B are 5 - egg yolk, brewer's yeast, liver, kidneys, sour-milk products, cereals from not crushed cereals, peanuts, green parts of plants (onions of onions, radish, beets, carrots), salad vegetables.
The main sources of vitamin B are 6 - bread from a flour of a rough grinding, porridges from not crushed croup, a fish, meat, a liver, bran, yeast, an egg yolk, sour-milk and the majority of vegetative products.
Sources of vitamins B 9 and B 12 - eggs, sour-milk products, brewer's yeast, soya, green parts of plants (tops of carrots, radish, beets), green onions, lettuce, liver pate, beef liver.
Food sources of choline - cheese, cottage cheese, meat, beet, cabbage, beans; inositol - green peas, oranges, melons, eggs, meat, fish, potatoes; parahaminobenzoic acid - liver, spinach, wheat germ.