But first, let's see, what is this "beast" is - His Majesty Vitamin. Vitamins are organic compounds that differ in their chemical composition, they are necessary for us to maintain a normal life. Vitamins are involved in biochemical and physiological processes in the body, provide their normal course. Vitamins, except for some groups are not synthesized by the body, so is very important balance of our food. Took care of the varied menu to include products from various nutritional categories - secured himself the necessary complex vitamins. And that means that health is excellent, and good spirits will not leave. Daily rate, a person needs for normal functioning of all life support systems varies on the circumstances. Slightly more vitamins necessary to use weak people, pregnant women and children.
What foods contain vitamin BAnd that makes it better assimilation? It would be called "the B vitamins", as this classification are a number of different chemical compounds discovered by scientists at different times and have distinctive properties. B vitamins are: vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12.
1.Vitamin B1 (thiamine). Thiamine supplies the brain with glucose, stimulates the nervous system, responsible for memory, normalizes the acidity of the body, increases resistance to infectious diseases. Lack of vitamin B1 leads to nervous breakdowns, provokes mental instability. Thiamine is easily absorbed by the body and, as a rule, we do not feel the lack of it. It's worth noting that smoking, alcohol, large amounts of carbohydrate foods and strong tea are "enemies" of this vitamin, as well as the excessive heat treatment of food.B vitamins B1 contained in products: Nuts, buckwheat, corn, beans, asparagus, bread from wheat flour, potatoes, bran, liver and yeast. Rich in this vitamin sprouted wheat and barley.
2.Vitamin B2 (riboflavin). Involved in oxidative processes in the synthesis of proteins plays an important role in fat digestion and assimilation of nutrients. Stimulates the production of red blood cells and tissue regeneration, increases visual acuity. Lack of this vitamin leads to muscle fatigue and reduced vitality. Riboflavin is sensitive to sunlight, but is not afraid of the heat treatment, is not destroyed by boiling.Products containing vitamins B2Milk, poultry meat products, eggs, fish, cheese, yeast. Many of riboflavin in spinach and broccoli.
3. Vitamin B3 (niacin). The main function of this vitamin - involved in the biosynthesis of hormones and enzymes responsible for the breakdown of molecules and the extraction of the energy needed for life. Vitamin is responsible for our peace of mind. Insomnia, depressed mood, irritability - the first signs that the body lacks niacin. Poor respond to heat treatment, collapses under the influence of alcohol. What foods contain vitamin B3: meat and offal, eggs, yeast, nuts, seeds and green vegetables.
4.Vitamin B5 (pantothenic acid). Contained in practically all products. Is responsible for the regeneration of tissues, is involved in the metabolism, protects the skin and mucous membranes from infections. Used in pharmaceuticals and cosmetics, well absorbed when applied to the skin. Signs of deficiency of pantothenic acid in the body is expressed in poor healing of wounds, frequent numb hands and feet. Containvitamins B5 the followingproducts: Dairy products, meat products, cereals, green vegetables, nuts, yeast, egg yolk.
5.Vitamin B6 (pyridoxine). Is a vitamin-antidepressant, is involved in the synthesis of serotonin - the hormone of happiness. Therefore, responsible for our good mood, healthy appetite and sound sleep. Stimulates the production of red blood cells, regulates the exchange of amino acids. Low levels of vitamin B6 in the body causes the development of cardiovascular disease. Pyridoxine consumption increases with nervous tension, atherosclerosis, liver disease and anemia. Vitamin destroyed during prolonged storage products, and after drinking alcohol.Foods containing B vitamins6: beef, offal, eggs, milk, green peppers, cabbage.
6.Vitamin B9 (folic acid). Participates in the formation of hemoglobin and red blood cells, regulates the process of cell division. Vitamin B9 is essential for normal hematopoiesis, fat metabolism and strengthen the immune system. In addition, folic acid slows the aging process, helps the body recover quickly. Destroyed by heat treatment, boiled or fried food loses more than 60% of the vitamin. Containsvitamins B9 products: Liver, mushrooms, egg yolk, cauliflower, yeast, onion, carrot, parsley.
7.Vitamin B12 (cobalamin). Required processing body fat, protein and carbohydrate, amino acid synthesis; supports normal functioning of the nervous and immune systems. Vitamin reduces the concentration of cholesterol in the blood, provides normal blood, prevents anemia. Resistant to heat, retains its properties after boiling.Foods containing B vitamins12: offal, cheese, seafood, poultry, eggs and soy.
Eat delicious and full, take care of your health!
Svetlana Krutova
Women's magazine JustLady