B vitamins can be called Almighty – they participate in virtually all processes of our body.
They include subgroups B1 (thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (pyridoxine), B7 (Biotin), B9 (folic acid) and B12 (cobalamin).
Vitamin B1
Contributes to the transformation into energy of carbohydrates, fats and proteins. Prevents the formation of harmful cholesterol, speeds up metabolism. Necessary for the normal functioning of heart, nervous and digestive systems. The highest amount of vitamin B1 is found in liver, sprouted wheat grains and bran.
Vitamin B2
Responsible for vision and of normal skin and mucous membranes, involved in the synthesis of hemoglobin and the process of hematopoiesis. It is also necessary for healthy skin, nails, hair growth and for the normal functioning of the thyroid gland. Vitamin B2 is rich in nuts and cereals – buckwheat, oats and rice, dairy products and eggs.
Vitamin B3
Synthesizes energy from protein and fat. Expands the small blood vessels and improves blood circulation in the brain. The Champions of the content of this vitamin – beans and tomatoes, dairy products and seafood, pineapple and mango. In large doses dangerous.
Vitamin B5
Involved in the synthesis of antibodies, neurotransmitters (serotonin, dopamine, adrenaline) and histamine accelerates the healing of wounds. Prevents the development of diseases such as arthritis, colitis, allergies and heart disease. Especially a lot of it is found in liver and fish.
Vitamin B6
The processes involved in carbohydrate metabolism, synthesis of hemoglobin and polyunsaturated fatty acids. Responsible for the regulation of the activity of the nervous system, regeneration of erythrocytes and the formation of antibodies that fight foreign viruses and bacteria. This vitamin rich, green leafy vegetables, cabbage (colored and white).
Vitamin B7
Promotes the release of energy from compounds that contain calories. Regulates the metabolism of carbohydrates and is involved in the synthesis of collagen necessary for the normal functioning of the skin. The concentration of this vitamin are kidney, yeast and legumes and egg yolk.
Vitamin B9
Promotes the formation of nucleic acids and cell division. Necessary for normal functioning of circulatory and immune systems. Plays an important role in fetal development, speed up the metabolism. Most of it in the yeast, and leafy, green vegetables.
Vitamin B12
Promotes the formation of red blood cells. Stimulates the nervous system, prevents anaemia and depression. Found in beef, pork and poultry meat, eggs and milk.
