We wrote a lot about vitamins: that almost everyone has and it’s pretty dangerous, oh for immunity and reproductive system, why “elixir of youth” and why it is necessary to follow in organism. It’s time to talk about B vitamins.
In fact, there are enough food sources of this “company” in the world now. But it is far from a fact that the content in specific products corresponds to the declared one and that the digestive system will draw the maximum out of this. How to choose the right “suppliers” and why? They asked an expert.
Vitamin B exists in 8 forms:
1. B1 (thiamine) is responsible for metabolic processes, helps to use the energy received most efficiently. It has a positive effect on the health of the liver, skin, eyes and nails.
2. B2 (riboflavin) – also an important participant in energy metabolism, helping the absorption of other forms of vitamin B. Protects the cardiovascular system.
3. B3 (niacin) promotes healthy skin, joints, digestive system, heart and brain, as well as lower cholesterol levels. Deficiency of this form leads to pellagra – a dangerous condition that manifests itself in a total digestive failure, dementia and severe skin manifestations.
4. B5 (pantothenic acid) promotes good wound healing, has a positive effect on the cardiovascular system, digestion. Helps maintain high energy levels. Responsible for the body’s use of Form B2
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5. B6 (pyridoxine) – a participant in more than 100 processes in the body, including contributes to the regulation of glucose levels, maintains the normal state of the digestive and nervous systems. Responsible for cell health, the synthesis of hemoglobin and neurotransmitters, the formation of protein structures.
6. B7 (biotin) – coenzyme of various reactions of the body. Participates in the metabolism of fatty acids, amino acids and glucose. Supports the health of the cardiovascular system, skin, nails and hair. Responsible for insulin sensitivity and normal digestion.
7. B9 (folic acid) plays an important role in the formation and development of the fetus. Its deficiency during pregnancy can lead to severe fetal defects, even incompatible with life. In addition, it supports heart health and bone density, improves cognitive function, and helps with restless leg syndrome.
8. B12 (cobalamin) participates in the synthesis of red blood cells and in the regeneration of brain neurons. Normalizes the psycho-emotional background, supports the adrenal glands, is responsible for reproductive health.
There are different forms of vitamin B in the following foods:
• Liver (poultry and beef) – B2, B5, B6, B9, B12
• Wild red fish (sockeye salmon, pink salmon, coho salmon, chum salmon) – B1, B2, B5, B6, B9
• Good quality beef and veal – B1, B5, B6, B9, B12
• Chicken and Turkey – B3, B5, B6, B9, B12
• Lentils – 90% of the daily value of folic acid (B9), as well as B1, B2, B3, B5, B6
• Beans (particularly pinto) – B1, B2, B3, B6, B9
• Sunflower seeds – B1, B2, B3, B6, B9
• Almonds – B2, B3, B9
• Eggs – B2, B9, B12
• Nutritional yeast – B1, B2, B6, B12
• Greens – B9
Other sources of B vitamins include dairy products (such as homemade cottage cheese or yogurt), cruciferous vegetables, and other vegetables (they don’t have a lot of B vitamins, but they are a perfectly perfect side dish). Hard cheeses are also, rather, an addition, but B vitamins are also found there.
To get the full spectrum of B vitamins, consume at least 2-3 items from this list, and at least two of them are of animal origin. But vegetation is also very necessary for the body – it is an excellent source of folate (B9). To set the norm, for example, 30 g of sesame or sunflower seeds, 100 g of liver, 100 g of fish, several types of vegetables and berries, a little cheese or cottage cheese / yogurt per day will be enough for you. (Nuts and seeds are best soaked and consumed separately from animal sources whenever possible.)
However, if you prevent these foods from being digested by combining something you cannot tolerate, concentrated sources of antinutrients (especially gluten-containing ones) or ultra-processed foods, you may find yourself in a deficiency situation. For example, beef in fatty belyash is far from the best choice, it will not bring you any benefit, gluten will bind and remove all useful substances. Maximum protein foods can be combined with buckwheat, millet and brown rice, but certainly not with bread. If you like – eat separately.
The problem of modern food lies in its diversity, “confusion” and, accordingly, conflicts between ingredients and poor digestion. Healthy, whole foods can often seem too bland for those who decide to start on the path of proper nutrition, because modern people are used to processed food. A ruddy heap of meat, cheese, mayonnaise, cream and mushrooms, all under the crust, is not the best choice. And low-carb is not an argument. It is better to give preference to baked fish or poultry. There is no need to cultivate “Olivier-style”, such food is poorly digested.
A heap of many products in one dish does not heal the gastrointestinal tract, but simply stuns it, taking energy for digestion instead of giving it to you – n but life. Therefore, eat as simply as possible, and leave such complex compositions for special occasions to treat yourself, for example, on a day off. If there are 2-4 components in a dish, it already has a much greater chance of normal assimilation. For example, it is better not to combine dairy with meat and fish at all, except perhaps a little milk in some kind of casserole. And meat, egg and vegetables are combined quite well, they do not conflict.
And you should definitely exclude ultra-processed foods – they do not contain natural forms of vitamins and minerals at all, they are dead in terms of nutritional composition. But you should not fall into maximalism either. Rely primarily on comfort and pleasant sensations from cooked dishes. If you chew the liver with hatred, there will be no benefit from it.