B vitamins are a complex of 8 useful for the body of water-soluble substances responsible for various vital processes in the human body. Each has its own specific function, but at the same time is closely interrelated. Therefore, it is difficult to determine which of the B vitamins is more important for a person.
For normal functioning, the human body needs 13 different vitamins. And more than half of this “minimum program” is made up of useful substances of group B. This complex of vitamins is responsible for activity and well-being, especially when it comes to ensuring the health of all systems and organs. Meanwhile, it is worthwhile to understand: vitamins themselves are not a source of energy for humans. They participate in metabolic processes, the result of which is the release of energy from carbohydrates, proteins and fats received by the body with food. At the same time, food is also a source of vitamins. However, B-elements are water-soluble substances and are excreted faster from the body than fat-soluble ones (A, D, E, K).
Therefore, it is so important to monitor the level of beneficial elements in the blood and remember: vitamins are easily destroyed under the influence of high temperature and in combination with alcohol, which denatures their structure.
B vitamins are an important part of the 13-component complex and it is on them that the production of red blood cells, the normal functioning of the nervous and cardiovascular systems, and human brain activity depend.
The B-family has 8 substances and each of them has its own name:
- vitamin B1 – thiamine;
- Vitamin B2 – Riboflavin;
- Vitamin B3 – Niacin;
- Vitamin B5 – pantothenic acid;
- Vitamin B6 – pyridoxine;
- Vitamin B7 – Biotin;
- Vitamin B9 – Folic Acid;
- Vitamin B12 – cobalamin.
Together they make up the complex, which is often generically called vitamin B.
- 1 Role in the body
- 2 Sources of
- 3 How to keep vitamin in food
- 4 Vegetarian products
- 5 Vitamin B Supplements
- 6 Twelve pharmacy “In”
- 7 In tablets
- 8 In ampoules
- 9 Complexes for children
- 10 The benefits of vitamins for the nervous system
- 11 Overdose
- 12 Magnificent Eight
- 13 Compatibility
- 14 B-group vitamins in cosmetics
- 15 Skin Benefits
- 16 Foods rich in vitamin B
- 17 Instead of an epilogue
Role in the body
For the modern person, thirsting for knowledge, usually already not enough banal phrases that vitamins are good. For most of us, it is important to know what is affected and what is beneficial for these substances, where they are most contained and in which cases they can be harmful.
Effect of B-group on the body:
- support cell growth and reproduction;
- affect cell metabolism;
- maintain healthy skin and muscles;
- promote the correct metabolism;
- strengthen the immune and nervous systems;
- relieve tension, improve mood;
- help faster wound healing.
The principle of the B-complex
Although the B vitamins are a combination of 8 individual elements, they still work as a team in the body. Some are responsible for burning fat and glucose, transforming them into energy, others help reproduce serotonin, better known as the “pleasure hormone.”
The work of these eight vitamins remains, so to speak, behind the scenes, but their result always affects the general well-being and appearance of the person. Good mood, relief from anxiety and depression, good memory and relief from PMS symptoms are all the merit of eight “B.”
If the complex is incomplete …
With a proper diet, there is no point in thinking about the additional intake of vitamin B in its pharmaceutical form. A full menu is able to provide the body with all the necessary trace elements and nutrients. Nevertheless, if we carefully analyze the daily set of products of most of us, it becomes clear – we do not always eat what nutritionists advise. An additional intake of complex B is needed by people after stress, during intensive mental or physical work (including use in bodybuilding), during pregnancy, those whose diet consists of a large amount of “bad” carbohydrates.
In addition, the ability of the human body to preserve nutrients is limited. Only B12 and folic acid have created their own “depot” in the liver. Malnutrition for several months causes hypovitaminosis. A lack of B-substances promises serious health problems.
The result of B-deficiency can be:
- chronic fatigue;
- numbness of limbs;
- lack of appetite.
By the way, the most common is the deficiency of vitamins B12 and B6, as well as folic acid. Their shortage is manifested by a bad mood, a penchant for capriciousness and tearfulness.
Poor nutrition is the most common cause of vitamin B deficiency. And if the lack of a substance in the body has not yet reached critical levels, returning B-elements to normal can be done with the help of properly selected foods – a balanced diet rich in nutrients. Again, an exception is vitamin B12, an additional use of which is recommended by nutritionists more often than other nutrients.
The lack of elements of group B causes many diseases. We will consider this problem in more detail, but for now it is worth noting that it is B-deficiency that can cause a variety of problems. To avoid this, it is important to stick to a menu of foods rich in micronutrients.
When it comes to B-substances, it is important to focus on whole grains, greens and animal protein. Vendarians are at risk of B-deficiency (B12 can only be obtained from animal food).
Good “suppliers” of vitamins are:
- turkey meat;
- a fish;
- offal (liver, kidney);
- leafy vegetables (chard, spinach, different types of cabbage);
How to keep vitamin in food
Despite the fact that vitamin B is found in many foods, it, like all water-soluble substances, is extremely delicate: unstable to high temperatures, oxygen, and direct sunlight. Long-term thermal or mechanical treatment destroys most of the useful composition in food. Vitamin B is also rapidly losing its strength under the influence of alcohol. And when it comes to cereals, then it is better to give preference to whole grain food.
You can often hear the idea that vegetarianism is bad, since an organism deprived of animal food does not receive all the necessary trace elements and minerals. Now we will not delve into the topic of the pros and cons of a vegetarian diet, and try to analyze whether hypovitaminosis threatens B supporters of an exclusively vegetable diet.
If you do not take into account vitamin B 12, which is not in plant food, then by and large “herbivores” lack of B-substances is not terrible. Provided that the vegetarian menu is made correctly. Moreover, among dietary sources of vitamin – a lot of plant food, and some of these products contain more B-substances than meat.
So, the five foods from the vegetarian menu, the most saturated with B vitamins:
- Seeds Seeds of sunflower, flax, pumpkin, hemp, chia (Spanish sage), shiritsa, sesame seeds, as well as millet, buckwheat – a nutritious “chest” of B vitamins. Although B12 cannot be found in these products, they all contain in themselves maximum number of B6. Many seeds, in particular seeds, have rich reserves of vitamin B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid) and B9 (folic acid). Spanish sage seeds are an important source of biotin, responsible for the health of hair, skin and nails. Most seeds are able to provide the body with additional energy, “feed” the body with magnesium and vegetable protein.
- Vegetables. Vegetables – one of the most important sources of vitamins. Entering asparagus, broccoli, greens, yam and onions in your diet, you can forget about the hypovitaminosis В. Spinach, green beans, artichokes, asparagus, broccoli and cauliflower will give the person a portion of folic acid.
- Fruits. Naughty nerves? Perhaps the body does not have enough vitamin B6. Take care that there are always bananas, dates, figs and avocados in the house. They do an excellent job with B6-deficiency, and are also an excellent source of carbohydrates (an important component for the body’s energy supply).
- Legumes Green peas, lentils, peas, beans and beans – these vegetables, so to speak, literally crackle at the seams from the saturation with B vitamins (there is everything, except for В12). The second advantage of legumes is a high level of fiber. And this means that the body will need a little more time to digest these vegetables, which as a result will allow to preserve a longer feeling of saturation (the fact should be of interest for losing weight).
- Cereals. Probably not finding better sources of vitamin B than oats, wheat germ, wild rice and barley. Among the products containing the B-complex, cereals, of course, are the drivers. In addition, the grain – an excellent source of fiber, magnesium and potassium. Remember this when faced with a choice: porridge or a sandwich. And further. The more processed (thermal or mechanical) the grain is amenable, the less vitamins remain in their composition. In polished rice, less than half of the original B6 content is stored, a third is from B3 and only a fifth of B1.
Other sources of B vitamins:
- Brewer’s yeast;
- Spirulina algae (according to some sources, contains В12);
- nuts (almonds, peanuts, cashews).
You can eat these foods either raw or used to prepare delicious dishes for the whole family. For example, you can make rich tofu and avocado salad rich in vitamins, sweet potato and cabbage pies, wild rice pilaf, oatmeal with bananas and raisins. Undoubtedly, your loved ones will appreciate your culinary talent, and the body will say thanks for the vitamin portion.
Vitamin B Supplements
Stress and emotional stress, unfortunately, have become an integral part of modern life, which means that the nervous system, more than ever, requires additional protection. A vitamin imbalance leads to rapid depletion of the body, its premature aging and disruption of the functions of organs and systems.
When it comes to substances of the B-group, at first glance, it would seem that it is impossible to earn B-hypovitaminosis, because these elements useful to humans are present in almost all food products. But, alas, B-hypovitaminosis is a fairly common phenomenon. And there are at least two reasons for this. Firstly, let’s first remember what the usual diet of most working people consists of. Healthy home-made food is increasingly being replaced by foods from stores in the form of semi-finished products or ready-made meals, consisting mainly of fats and food additives. As for vegetables from hotbeds and meat of animals grown on special feeds for fast growth, vitamins in such products contain a minimum. The second common cause of B-vitamin deficiency is alcohol: under the influence of alcohol, vitamins lose their strength.
So it turns out that in many cases, knowing what vitamin B is in and eating foods that are rich in nutrients is not enough. Then pharmaceutical preparations help.
Twelve pharmacy “In”
- В1 (thiamin) – delivers glucose to the brain, its deficiency affects memory and the nervous system;
- B2 (riboflavin) – promotes metabolism, deficiency leads to excess weight;
- В3 (niacin) – gives energy, prevents depression, apathy, irritability;
- B4 (choline) – improves liver function;
- В5 (pantothenic acid) – affects the health of hair, skin, nails;
- В6 (pyridoxine) – improves appetite, promotes good sleep and good mood;
- В7 (biotin) – participant of metabolic processes, affects the production of energy;
- В8 (inositol) – antidepressant vitamin, strengthens nerve cells;
- В9 (folic acid) – regulates the process of red blood cell production;
- В10 (para-aminobenzoic acid) – gives beauty to hair and skin, improves the bowels;
- В11 (levarnitin) – stimulates the heart, brain, kidneys, strengthens muscle tissue, affects the energy exchange;
- В12 (cyanocobalamin) – boosts immunity, takes part in the synthesis of hemoglobin and amino acids.
The pharmacological industry offers B vitamins in solid and liquid form. The first option is vitamins in tablets and capsules. Liquid form – in ampoules and in solutions for drinking. Pharmacies also offer B-substances in powders, dragees and other forms.
But under the influence of intrusive advertisements, consumers can easily get lost in this abundant supply. So how to choose vitamins in the pharmacy, what is it useful for and how to take the B-drug so that it brings the maximum benefit to the body?
The most popular form is tableted vitamins of group B. They have a number of advantages, the main of which are more convenient compared to vitamins in injections, suitable for children, painless to use. The chemical formula is fully consistent with natural vitamins.
Vitamins tablets prescribed:
- when it is necessary to restore the body after surgery, fractures, cardiovascular diseases;
- for the prevention of diseases of the nervous system and strengthen immunity;
- to restore the nervous system;
- to regulate metabolism;
- hypovitaminosis B, one of the symptoms of which is chronic fatigue.
Taking vitamins of group B, it is important to remember that they are rather unstable, practically unable to accumulate in the body and quickly excreted.
Plus tableted vitamins – a certain dosage. There is no need to calculate the presence of a substance in food, it is enough to take a pill and be sure that the body will receive the necessary rate of B-substances.
If it is necessary to replenish the reserves of the entire B-group, there is a reason to take a complex of vitamins, the most common among which are brewer’s yeast, various kinds of dietary supplements.
Important rules for taking vitamins in tablets:
- Any vitamins containing B-substances, it is important to drink exclusively with water.
- The effect of hypovitaminosis is achieved after 3-week course of drug intake.
- At the time of vitamin therapy to give up alcohol and black tea (reduces the absorption of B1).
- Do not combine B-group vitamins with fluorouracil, antacid drugs, levodopa.
And the most important. You should not self-diagnose avitaminosis and self-medicate. Some vitamins can be toxic if taken incorrectly. And the use of B-group dietary supplements sometimes masks the deficiency of other vitamins.
Today, in the pharmaceutical market it is easy to choose a vitamin complex in injections of imported and domestic production. Vitamin B in injections is used mainly for the treatment of diseases of the nervous system and for disorders of the musculoskeletal system. And if tablet vitamins can be talked about as a preventive fortifying agent, then drugs in ampoules are exclusively a medicine. And today there is no better alternative for many diseases than the use of though quite painful, but effective injections of B-substances.
The effectiveness of the liquid form of the drug is explained by biochemical processes in the body. The drug, introduced directly into the blood, avoiding digestion by the organs of the digestive system, has greater strength, and its effect begins faster. The complex of B-substances is included in the treatment of epilepsy and Alzheimer’s disease.
How to prick b-drugs
Intramuscular injections, in contrast to intravenous, can be done by a person without special medical education. It is enough to remember the basic rule: the drug is injected into the upper thigh. And do not mix several vitamins from group B in one syringe – allergy is possible. It is also important to know that B1 cannot be mixed with solutions containing sulfites and copper ions. B6 is not compatible with levodopa, and B12 is not compatible with heavy metal salts.
Most B-complexes in ampoules are a combination of the B1, B6 and B12 vitamins. Given that this mixture is quite painful when administered, you can take an 4-component solution for intramuscular injection, composed of vitamins and lidocaine.
Contraindications to the use of B-complex injections – pregnancy, hypersensitivity to the vitamins of the group. As a rule, do not prescribe injections to children up to 12 years.
A standard course of treatment for hypovitaminosis or nervous system disorders lasts no more than 10 days, then continues with vitamin tablets.
Complexes for children
And if it is better to take injections for the treatment of beriberi in adults, the B-complex children are prescribed only in pills and only when absolutely necessary. The daily dose of vitamin B for children is (depending on age) 0,3-48 mcg. Of course, it is better to replenish vitamin reserves in the child’s body from food. For example, to study in which fruits there are B-substances – usually children do not refuse to take vitamins in such a tasty form.
Giving a child vitamins in pills is possible only after a doctor is prescribed. He will determine the necessary daily dose of the drug, and the instructions for use explain how to take children’s vitamins.
If any adverse reactions occur, stop taking the vitamin complex and consult a doctor. Excess drug may cause fever in children, nausea, headaches, and even dermatitis.
The benefits of vitamins for the nervous system
It is clear that the B-complex has a positive effect on the entire body. But still, vitamin deficiency primarily affects the work of the nervous system. And this influence is so strong that it deserves a separate discussion.
B vitamins are an essential component for the production of serotonin in the body, an enzyme that controls mood and is responsible for mental health. Without enough serotonin, the body gets out of stress longer and harder.
B1, B2, B3, B5, B6, B12 and folic acid in combination are known as anti-stress complex, responsible for the health of the nervous system. A modern lifestyle, full of nervous disorders and unhealthy food (saturated with “harmful” carbohydrates), requires from a person a sufficient amount of B-vitamins in the daily diet.
The effect of B vitamins on stress sensitivity has been proven at a scientific level. Experiments have shown that during the month it is enough to replenish the complex of B-substances in the body daily, so that the body becomes resistant against nervous disorders. Thiamine eliminates anxiety and fear, improves mood. В6 affects the neurochemical processes in the brain, activating the production of the “happiness hormone” (serotonin). The lack of a hormone makes people mentally more vulnerable, sentimental, they are easier exposed to stress.
But in order for group B to work for the benefit of the nervous system at full strength, it is worth minimizing the waste of vitamins on the “digestion” of carbohydrates. As already mentioned, the level of B-vitamins in the body a large measure affects the amount of carbohydrates consumed, in particular the “fast” (food from fast foods, sweets).
B vitamins are practically not able to cause toxic reactions in the body. An overdose of vitamin B3 can cause reddening of the face or tinnitus. Excessive consumption of other substances from the complex cause diarrhea, nervousness, drowsiness.
Thanks to the complex of vitamins B, the human body is able to work like a well-tuned machine. And these nutrients help to turn food into fuel, which allows us to remain in good shape throughout the day. The uniqueness of B vitamins is that, on the one hand, they work effectively in tandem, but at the same time, each of them has its own indispensable function in the body – from strengthening the hair to improving memory. Now we will try to figure out why it is important for the body to get enough of each of these vitamins and what to do when one or several are missing.
|Vitamin||What is it needed for||Sources of||Deficit||Daily intake and overdose|
|Vitamin B1 (thiamine)||Vitamin B1, also known as thiamine or anti-stress vitamin. Pure – these are crystals that smell like yeast. Takes part in the conversion of glucose into energy, affects the work of the nervous system, protects the immune system. Promotes the formation of new healthy cells, is important for the synthesis of DNA and RNA.||Whole grains, lentils, seeds (especially sesame), peas, wheat germ, nuts, yeast, pork, cauliflower, spinach, milk, fruits and dried fruits.||Most common in countries where the staple food is polished white rice. Other causes of shortages are alcohol abuse or very poor nutrition. Symptoms of deficiency: confusion of consciousness, irritability, poor coordination, lethargy, muscle weakness. Consequences of deficiency: diseases of the cardiovascular (swelling and enlargement of the heart), the nervous and muscular systems, digestive disorders. People with vitamin B1 deficiency often have tingling all over their bodies and incoordination, pain in the calf muscles. Alcohol abusers develop Wernicke-Korsakov syndrome – B1 full vitamin deficiency. Under the influence of alcohol, the intestine stops absorbing the vitamin, and the kidneys accelerate the excretion of beneficial substances from the body.||– for men – 1 mg; – for women – 0,8 mg.
Thiamine does not stay in the body for a long time, so it is important to replenish its reserves daily. Overdose almost never happens. You can take up to 100 mg per day.
|Vitamin B2 (riboflavin)||Vitamin B2, also known as riboflavin, strengthens the nervous system, takes part in the production of red blood cells, improves eyesight, maintains beauty and health of the skin. It has antioxidant functions that help fight free radicals. Prevents premature aging and diseases of the cardiovascular system, relieves migraines. Destroyed by exposure to UV rays.||Dairy products (cottage cheese, milk, yogurt), eggs (protein), wild rice, yeast, liver, kidneys, leafy vegetables, fish (salmon), beef.||A rare phenomenon. At risk are people who do not consume dairy products and abuse alcohol.
Symptoms of deficiency: sore tongue and eyelids, cracks in the corners of the mouth, sensitivity to light, eye redness, rash, hair loss.
|– for men – 3 mg; – for women 1 mg.
Requires daily replenishment in the body. The maximum dose – 40 mg.
|Vitamin B3 (nicotinic acid)||Vitamin B 3 (nicotinic acid, niacin) is involved in more than 200 chemical reactions in the body, including the synthesis of fatty acids. It supports the health of the nervous and digestive systems, contributes to the health of the skin (acne treatment). Unlike other vitamins of group B, it tolerates thermal effects well, during cooking it is well preserved in food.||Meat, fish, eggs, milk, cereals, nuts, mushrooms, beef, peanuts, wheat.||At risk – alcohol abusers, sticking to a corn diet, people with disorders in the digestive system. Symptoms of deficiency: diarrhea, dementia, dermatitis, swollen tongue, weakness, dizziness, loss of appetite, confusion, irritability.||– for men – 17 mg; – for women – 13 mg.
Requires daily replenishment in the body. Exceeding the daily requirement can cause redness of the skin, itching, nausea, prolonged intake of high doses of niacin is fraught with liver disease. The maximum dose is 17 mg of nicotinic acid or 500 mg of nicotinamide.
|Vitamin V5 (pantothenic acid)||Vitamin В5 (pantothenic acid) helps transform the food you eat into energy, produces red blood cells, promotes the production of steroid hormones and the synthesis of fatty acids. Slows down the aging process of the body. It protects the skin from the premature appearance of age pigmentation.||Almost all meat and vegetable products (chicken, beef, potatoes, tomatoes, cereals, eggs, kidneys, liver, whole grains, yeast, peanuts, legumes).||It happens very rarely. Symptoms of deficiency: fatigue, insomnia, constipation, vomiting, bowel disorders.||The body is able to get the required dose of vitamin B 5 from food consumed. Requires daily restocking. The maximum daily dose is 200 mg.|
|V6 vitamin (pyridoxine)||Vitamin B6 is also known as pyridoxine. As in other vitamins of group B, it turns food into energy and takes part in the formation of red blood cells transporting oxygen through the body. Participates in biochemical processes that affect the development and activity of the brain, strengthens the immune system, promotes the production of steroid hormones, serotonin, melatonin and norepinephrine. Required for the absorption of amino acids and glycogen. Reduces inflammation caused by rheumatoid arthritis.||Pork, poultry, fish, shellfish, bread, cereals, eggs, milk, vegetables, peanuts.||Vitamin deficiencies are experienced by alcohol abusers, women taking contraceptives, the elderly, and people with thyroid disease. Symptoms of vitamin B6 deficiency: insomnia, depressive conditions, anemia, cracks in the corners of the mouth, muscle twitching, irritability, convulsions, confusion, dermatitis.||– for men – 1,4 mg; – for women – 1,2 mg.
Requires daily replenishment of the body of food. Long-term administration of a dose higher than 200 mg per day leads to peripheral neuropathy, loss of sensation in the limbs, triggers irreversible processes in the nervous system. You should not needlessly take more 10 mg of vitamin B6 per day.
|Vitamin B7 (Biotin)||Vitamin B7 (biotin) or as it is also called “beauty vitamin” is necessary for the metabolism of fats, amino acids and the synthesis of glycogen. Responsible for the health of hair, nails, skin. Helps control the blood glucose level of diabetics. It is extremely necessary for pregnant women – is responsible for the proper development of the fetus. Synthesized in the intestine.||Cauliflower, yolks of chicken eggs, peanuts, liver, chicken, yeast, mushrooms, strawberries, cheese, soy.
Present in a wide range of products, but in lower amounts than other water soluble vitamins.
|Vitamin deficiencies are rarely diagnosed, since biotin is a substance that is common in most foods, and small doses of the vitamin are necessary for the vital functions of the body. The reason for the deficit can be a long-term consumption of egg whites. Symptoms of shortage: pale gray skin, cracks in the tongue, depressions, hallucinations, changes in heart function, lack of appetite, nausea, scaly dermatitis, hair loss, painful muscles, chronic fatigue and weakness.||Do not exceed 0,9 mg per day.|
|Vitamin B9 (folic acid)||Folic acid, or vitamin B9, together with B12 is responsible for the formation of red blood cells, improves the functioning of the central nervous system, particularly in newborns, promotes DNA synthesis and cell growth. Indispensable in the planning period of pregnancy. It improves memory, protects against the development of depression, eliminates the feeling of unmotivated fear.||Broccoli, Brussels sprouts, beets, liver, spinach, asparagus, peas, chickpeas, eggs, citrus fruits, avocados, salmon.||Lack of folic acid in the body causes fatigue, weakness, anemia, a sharp weight loss, in pregnant women – the risk of improper development of the fetus.||– for adults – 0,2 mg. Requires daily replenishment in the body. Reception of folic acid in an amount higher than 1 mg per day can hide the symptoms of vitamin B12 deficiency, which is fraught with the development of anemia and diseases of the nervous system. Symptoms of an overdose of B9: malaise, intestinal dysfunction.|
|Vitamin B12 (cyanocobalamin, cobalamin)||Vitamin B12 is assigned the function of maintaining the health of the nervous system and the production of red blood cells. Contributes to the production of myelin, a beneficial effect on brain activity. The “operability” of B12 in full measure depends on the presence in the body of the necessary dose of folic acid.||Meat, cod, salmon, clams, milk, cheese, eggs, cereals. And completely absent from plant foods.||Lack of vitamin B12 leads to anemia. More common in older people and vegetarians. Symptoms of deficiency: fatigue, lack of appetite, weight loss, tachycardia, shortness of breath, blurred vision, depression, memory loss.||– for adults – 0,0015 mg. The maximum allowable dose is 2 mg of vitamin B12 per day.|
Do not remind how important it is for the body to consume the full range of vitamins and minerals. This fact is known to all. But at the same time, many people forget about another, no less significant rule – the rule of combination of useful substances. Drinking one handful all the drugs in a row is a big mistake. This is easily explained: taken together, vitamins and minerals can strengthen or block the action of each other.
Combination rules for B vitamins:
- You can not mix different vitamins of the group:
- B1 is incompatible in combination with B2, B3 and B6;
- B12 destroys the structure of B6.
- B2 and B6 are well compatible.
- Vitamin B6 promotes the absorption of zinc and calcium.
- Magnesium and ascorbic acid help the body better absorb B12.
- Iron, copper and vitamin C block the body’s absorption of vitamin B12.
- В9 and zinc are absolutely incompatible – they block each other’s useful functions.
- Ascorbic acid enhances the functions of vitamin B9.
B-group vitamins in cosmetics
Lack of vitamins of group B affects the health of hair. Moreover, looking at your hair, you can understand what kind of substance the body lacks:
- B1 deficiency – faded and brittle hair;
- B2 – fatty roots and dry tips;
- B3 – hair grows slowly, turns gray early;
- B6 and B12 – dandruff dry skin on the head.
Caring for hair, first of all, it is important to think about eliminating the cause of the problem, that is, restore the vitamin balance (for this it would be nice to know what each of the B vitamins is responsible for and what it affects). Therefore, most expensive hair care products contain vitamins from the B complex. But as many women managed to make sure, it makes no sense to pay for a fashionable name when buying branded shampoos, masks and balms, when you can independently prepare an effective vitaminized hair care product. The easiest way is to add vitamin B to the cheaper shampoo (as a solution or powder). What gives such a “homemade” tool? The same as professional brand products in beauty salons – well-groomed and healthy hair.
Looking for a skin remedy to protect against aging? Consider that already found. The complex of B-substances not only normalizes metabolic processes in the epidermis, but also protects it from photo-aging caused by sunburn, smoothes wrinkles, moisturizes and tightens aging skin, returns it to its former elasticity, relieves acne and inflammation.
Face creams enriched with vitamin B have a light texture, non-greasy, but prone to rapid oxidation. Therefore, in order to preserve the vitamin composition of the substance, it is important to always tightly close the lid on the jar, to protect it from exposure to sunlight. Some B-creams lose their properties after several hours of improper storage. In addition, it will probably surprise many, but a shelf in the bathroom is not the best place to store creams with vitamin B. It is better to choose a drier and not so hot place.
The ideal choice is the refrigerator door. And yet – facial skin care products enriched with B vitamins are easy to prepare from improvised products at home, and their use will give a result no worse than expensive products from popular cosmetics manufacturers.
Yeast, as you know, is a remedy in which there is a high content of vitamin B. And it is this product that is used as an effective cosmetic product by women all over the world. After a course of yeast masks, the skin becomes smoother, more tender and moisturized.
Mix yeast and milk. In the resulting mixture, add the juice from fresh cabbage and a little dry algae (in powder). Mix thoroughly. It should make gruel (like thick sour cream). Put the jar with the finished product into hot water and wait until it “fits”. Apply the substance to the skin of the face and leave on for 10 minutes. Wash off with warm water.
Mix the 2 spoons of yeast (approximately 20 grams) with sour cream. In this gruel add a few drops of lemon juice and dry ground into powder algae. Apply the mixture to your face and leave on 15 minutes. In addition to nutritional properties, this mask has a brightening effect – eliminates pigment spots and freckles.
Foods rich in vitamin B
Properly made menu is a guarantee that you and your family will receive the full range of B-vitamins every day. It is easier to plan a daily ration table with a weekly menu. Below we offer several recipes rich in B-substances and other useful trace elements.
Grate carrots on a coarse grater, a little stew in butter, add chopped greens. Beef or chicken liver boil briefly (only until the pink color disappears). Mince cooked liver and vegetables twice through a meat grinder. Add a hard-boiled yolk and a little butter. All mix thoroughly until a homogeneous mass.
You will need: a slice of white bread, butter, processed cheese, vegetable broth, raw egg, greens.
Buttered slice the bread until browned. Put a piece of melted cheese on the bread and cover the pan with a lid. Continue to fry until the cheese is melted. Ready bread to put on the bottom of the soup plate, put a raw egg on top and pour boiling broth all over. Add greens.
For cooking, you need a pound of meat and some beef kidneys (or chicken giblets), a couple of pickles, onions, potatoes, a little vegetable oil, herbs, celery.
From meat and giblets cook soup (do not forget to drain the first water immediately after boiling). Vegetable roots clean, chop and fry in oil. Add to the strained broth. Cucumbers and potatoes cut and also add to the pan. Cook all together for about half an hour. Add cucumber pickle and herbs. Serve with meat and giblets (kidneys).
Fish lovers can cook pickle on fish broth.
Chicken rolls with cheese and spinach
Spinach salt, pepper, mix with shabby cheese. Put the finished mixture on a chicken fillet crowbar. Roll up roll. Wrap the rolls with ham slices. Wrap a sheet of foil. Bake in the oven.
Kidney in sour cream
It will take a kilogram of buds, carrots, turnips, potatoes, pickles, sour cream, tomato paste, garlic, spices.
Soak kidneys in cold water and boil, adhering to the technology of preparation of this by-product. Finished buds cut and fry. Potatoes and carrots cut into cubes, put in a saucepan, add buds, pour all the sour cream and stew. Add garlic, spices, tomato paste, sliced pickled cucumbers.
Instead of an epilogue
What is important to remember about vitamin B:
- Substances of the B-group are a set of 8 water-soluble vitamins, indispensable for all sorts of metabolic processes.
- Most of these vitamins are not stored in the body for a long time, so it is important to replenish the supply of nutrients from food every day.
- Alcohol deprives “working capacity” of almost all B-group vitamins.
- You can not engage in self-diagnosis of a deficiency of a vitamin from the B-group.
- Although vitamins B are defined as a single complex, each of them plays a unique role in the body, so it is important to receive the necessary dose of each of these eight substances.