Vitamins B
B vitamins are water-soluble vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), biotin, pantothenic acid, vitamin B6, folate, and vitamin B12. Vitamins B are essential for all operations Although it does not give energy as some claims are mentioned, it is essential in the energy-free processes of carbohydrates, protein and fat as a result of its energy-related coenzymes. Thiamin, riboflavin, niacin, pantothenic acid and biotin Energy is released from carbohydrates, fats and proteins. Vitamin B6 acts as an amino acid. Vitamin B12 and folate help cells divide and multiply, such as the cells of the digestive system and red blood cells, which deliver energy to all cells of the body.
Many B vitamins rely on each other to perform their functions, such as the adoption of folate and vitamin B12 in the activation of each other, and the adoption of vitamin B6 on riboflavin in the conversion to the form is also active, and because of the adoption of energy-free reactions to vitamins B, the lack of any affects all the functions The body, which needs energy, can produce similar symptoms of deficiency of any of these vitamins. Rarely, only one vitamin B deficiency is obtained, and the individual does not take the vitamins individually, but it does take them together in different foods. Because these vitamins Do not store in j It is worth mentioning that water-soluble vitamins can be lost to cooking water, as in salts, while non-water-based cooking methods, such as fumigation, maintain these vitamins. In this article Good for the most important nutritional sources of B vitamins.
Sources of vitamins b
For example, the group of cereals and baked goods provides both thiamine, riboflavin, niacin and folate. The two groups of vegetables and fruits provide folate in large quantities, The meat group also provides thiamin, niacin, vitamin B6 and vitamin B12 in good quantities. Milk is a good source of riboflavin and vitamin B12.
Food sources of thiamine
Thiamin can be lost in food for prolonged cooking due to heat, oxidation and ionizing radiation, and is widespread in foods. Its sources include whole grains, supported grains, and liver.
Food sources of riboflavin
The riboflavin is stable in heat and cooking, but it is damaged when exposed to ultraviolet light. Therefore, milk is sold in dark cans so that its content is not affected by riboflavin, and it is damaged in the basal medium. Therefore, adding carbonate to legumes causes it to lose much of its content. Vitamin, and the most food sources contain the riboflavin milk and its products, and give the whole grain or subsidized a large part of this vitamin because of the quantities consumed, and is considered liver, and meat exports are also rich, Such as broccoli, spinach, and asparagus, are good sources of vitamin content compared to caloric content.
Food sources of niacin
Niacin’s food sources include those containing it directly, as well as all protein-containing foods. The body can make it from the amino acid tryptophan, so the body can not get enough niacin as long as the diet contains enough protein. The natural diet usually provides sufficient amounts of niacin directly, and includes the most important sources of food meat, poultry, fish, eggs, milk, whole grain and subsidized, and peanuts, and yeast, in addition to the mushroom, asparagus and vegetables Green Stamps are good if they confiscated were approved compared to the quantity provided by the amount of niacin calories contained in that. In general, niacin is more stable than other water-soluble vitamins during cooking, food preparation and storage, as it resists heat.
Food sources of biotin
Biotin is widely used in various foods, and a variety of diets provide for the body’s needs. The contents of many foods have not been identified. The best sources of meat are meat, egg yolks, soybeans, fish and whole grains. Which is beneficial in the digestive system, which contributes to the body in moderate quantities, but does not absorb large amounts of biotin produced from these bacteria, which is reflected in the amount of biotin that is put with the stool and urine, which are larger than the quantities handled, Quantity of manufacturing Bacterial.
Food sources of pantothenic acid
Bantothenic acid is found in all plant and animal tissues, and is widely distributed in foods, so that regular diets provide for it easily. Its main sources include meat (especially liver and heart). Mushrooms, avocados, broccoli, yolks, yeast, milk, sweet potatoes, tomatoes and whole grains Bantothenic acid is also stable in cooking and storage, but it can be lost from frozen meat during defrosting. It is also lost during the canning process, and about half of it is also lost from grain when it is minced, It is found in the outer layers of grain.
Food sources of vitamin B6
Vitamin B6 is widely used in food, and its food sources include meat, poultry, fish, potatoes and other vegetables such as broccoli, carrots, tomato juice and some non-acidic fruits such as bananas, watermelon, plum juice, pulses, liver, fortified grains, soy products, nuts, Vitamin B6 is damaged by heat, and its bioavailability is lower in plant sources than in animal sources.
Food sources of folate
Folate is also known as folate or folic acid. Vegetables and legumes are a rich source of folate. Green leafy vegetables are a distinctive source of spinach, asparagus and broccoli. The seeds, orange juice and whole wheat bread are also good in addition to the liver and seeds. Meat, milk and dairy products are a poor source of folate. This vitamin is damaged by heat and oxidation, where half of the food content can be lost during cooking and storage.
Food sources of vitamin B12
Vitamin B-12 is distinguished from other vitamins in animal sources only. A person who has adequate amounts of meat ensures adequate intake of vitamin B12. Its sources include meat, poultry, fish, crustaceans, milk, cheese and eggs. Eat enough eggs and milk, while vegetarians who do not take any animal products should get it from other sources, such as fortified soy milk, or supplemented with dietary supplements. This vitamin is different from other water-soluble vitamins that can be preserved when cooked with microwaves (as they are not lost to cooking water) as sensitive to the microwave radiation that causes damage, and therefore the meat and milk products should be cooked and heated on fire instead of microwaves to maintain their content. This vitamin.