Vitamin B in vegetables and fruits. What vegetables and fruits contain vitamins B1, B6, B12?

All of us have heard about proper nutrition and howit is important 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, it 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 which vegetables and fruits contain vitamin B.

Benefits of B vitamins

Vitamins of group B are, it is possible to tell, batteriesfor the cells of our brain and CNS. 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 officiallyapproved 7 types of B vitamins, 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, AT₆, AT₁₂.

Not only delicious, but also useful

Meet this useful for our bodythe substance can not only be 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.

B vitamins are found in vegetables and fruitsquite a lot, and if you, for example, do not eat meat or do not carry nuts, then you do not need to buy synthetic analogs 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.

which vegetables and fruits contain vitamin B6

So, what vegetables and fruits contain vitaminAT? 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 onlyvegetables or fruits, it is quite difficult to make up the daily intake 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 in1910 year. 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 violations in the functioning of the digestive system and the central nervous system due to the accumulation of lactic and pyruvic acids in muscle fibers.

Beneficial features

Thiamine increases the speed of the brain, improvesintellectual 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.
Strong antioxidant, slows down agingorganism. 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

Quickly 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:

cabbage;
soybeans, beans;
orange;
currants, strawberries, blueberries and rose hips;
plum (prunes);
raisins.

And also found in such greenery as spinach, nettle, sorrel, parsley and mint.

Vitamin B₆ - pyridoxine

After quite a few years, only in 1936,it was possible to isolate an important vitamin, such 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 use of such food, as well as strong and prolonged stress, vitamin B₆ quickly "ends" and requires mandatory replenishment from 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 shortage of B₆ there may be a strong decrease in immunity, a disorder of the nervous system, nausea, dizziness and various skin diseases.

Than useful 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 there is a decreasefrequency of seizures and muscle spasms, as well as slowing down the aging process. Has a diuretic effect and helps in the prevention of various skin disorders.
For the 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.
Soya beans.
Spinach.
Avocado.
White cabbage and cauliflower, carrots.
Citrus.

Vitamin B₁₂ - cobalamin

This is the only vitamin that has in its compositionirreplaceable mineral substances and 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.

Benefit

The most important property of cobalamin isprevention of a disease such as anemia, through active participation in the formation of red blood cells and, accordingly, in the prevention of their destruction. No wonder that vitamin B₁₂ in the people called "red vitamin".

Also, cobalamin improves appetite, reducesirritability, 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 what products does

Vitamin B12 in vegetables and fruits is contained inextremely 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.

Important!

All of the above does not apply to the 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 containedin 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.