Foods rich in vitamins and minerals: 20 important helpers

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B vitamins are a group of vitamins, each of which is important for metabolism and overall health. They are especially important for the metabolism of fats, carbohydrates, sugars and proteins, and help the body convert these nutrients into energy. B vitamins are water-soluble, meaning any unused or excess residue in the blood will be excreted in the urine. Most B vitamins are not stored by the body. Exceptions are vitamin B12 and vitamin B9 (folic acid).

An easy way to supplement your diet with B vitamins is with our all-natural AdalbaPro vitamin and protein supplements.
List of B vitamins:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflarin)
• Vitamin B3 (PP, Niacin, Niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyrodoxine, pyrodaxal, pyrodoxamine)
• Vitamin B7 (H, biotin, coenzyme R)
• Vitamin B9 (Bc, M, folic acid)
• Vitamin B12 (cyanocobalamin)

Vitamin B1 (thiamine)

Promotes the conversion of carbohydrates, fats and proteins into energy.

• look like small transparent crystals.
• does not dissolve in alcohol,
• cannot be stored in reserve in human organs and tissues and
• does not cause a toxic effect.
• Our body can produce vitamin B1 on its own thanks to special bacteria in the colon.

What are the benefits of vitamin B1?

• regulates the normal functioning of the nervous system
• needed for the formation of acetylcholine
• participates in the exchange of water and salt, proteins, fats
• participates in the process of carbohydrate metabolism, the interaction of pyruvic and lactic acids
• is formed in the body as a phosphorylated form of vitamin B1
• responsible for hematopoiesis, improves blood transport to organs
• has a positive effect on the functioning of the brain and its abilities: increases the ability to learn, affects the cognitive functions of the brain
• has a positive effect on growth and energy levels.
• increases appetite
• good for the heart muscles and gastrointestinal tract.
• powerful antioxidant, prevents premature aging
• eliminates partially the toxic effects of alcoholic beverages and tobacco on the body
• products consumed in one meal along with thiamine are much better absorbed

Vitamin B1 intake rate

Average daily intake of vitamin B1:

• from 0 to 1 year - 0.4 mg
• from 1 to 3 years - 0.8 mg.
• from 4 to 6 years - 0.9 mg,
• from 7 to 10 years - 1.2 mg
• For men over 11 years of age, 1.2 to 1.5 mg is recommended. 1.5 mg should be taken in old age or if you have bad habits
• Women over 11 years of age are recommended from 1 to 1.3 mg of thiamine per day. Pregnant women – 1.5 mg. Breastfeeding - 1.6 mg per day.

A few rules:

• The older a person gets, the more thiamine he needs, since with age it begins to be absorbed worse and worse.
• If a child eats incorrectly and is not balanced, then the dose of thiamine should be increased. Especially if the child eats a lot of foods containing flour.

What foods contain vitamin B1?

Thiamine is found in both plant and animal products, but after heat treatment, thiamine breaks down and is found in food in minute quantities. The leader in the amount of vitamin B1 are sunflower seeds. But it won’t be in regular store-bought oil, because during production at factories the oil goes through many treatments, including heat. Only natural, cold-pressed sunflower oil will be beneficial.

Foods rich in vitamin B 1

The need to consume meat and fish

Meat and fish are food products containing vitamins, micro- and macroelements, complete proteins and other useful substances. They are a source of fatty acids and minerals that the body needs so much.

The meat contains the following elements:

• Fats (animal origin).
• Proteins (actin, myosin, globulin, myoglobin, collagen, elastin).
• Minerals (Na, K, Cl, Zn, Mg, Fe, P, Ca).
• Vitamins (A, B, D, E, H, PP - in small quantities).
• Enzymes, extractives.

Minerals contained in meat help improve immunity, stimulate blood circulation, and play an important role in metabolic processes. Proteins are essential for bone formation and normal muscle function.

B vitamins in meat products normalize the functioning of nerve tissue connections and stabilize the heart, participate in energy exchange and improve the body's resistance.

The benefits of fish are determined by the amount of minerals, trace elements and other elements necessary for health that are part of it. It contains vitamins A, D and E, iron, calcium, iodine, phosphorus, zinc and magnesium .

Regular consumption of fish reduces the likelihood of bronchitis, arthritis, cardiovascular diseases and cancer, diabetes and psoriasis.

You may be interested in: Foods that cleanse the liver and pancreas

Vitamin B2 (riboflarin)

Participates in all types of metabolic processes.

• represents needle-shaped crystals of yellow-orange color, collected in druses, bitter taste
• highly soluble in water, stable in acidic solutions
• easily destroyed in neutral and alkaline solutions, sensitive to visible and UV radiation
• plays an important role in ensuring visual functions, important for mucous membranes
• affects the formation of collagen, necessary for the normal condition of skin, nails, hair, for which it is called the beauty vitamin
  , a lack of vitamin B2 affects the appearance.
• affects hemoglobin synthesis
• necessary for the formation of red blood cells, antibodies
• necessary for the normal functioning of the thyroid gland.
• Helps the body absorb other B vitamins and is necessary for the body to get enough energy from food.
• When there is an excess of riboflavin, the urine turns bright yellow

Symptoms of vitamin B2 deficiency:

• cracks in the corners of the mouth
• sore throat
• increased sensitivity to light
• migraines and headaches

But these symptoms appear extremely rarely; usually a lack of vitamin B2 is accompanied by a lack of other vitamins, most often vitamin B1.

Vitamin B2 intake rate

• 0-6 months - 0.4 mg/day
• 7-12 months - 0.6 mg/day
• 1-3 years - 0.9 mg/day
• 4-8 years - 1.3 mg/day
• girls 9-13 years old - 1.7 mg/day
• boys 9-13 years old - 1.9 mg/day
• men over 14 years old - 1.7 mg/day
• women over 14 years old - 1.8 mg/day
• pregnant women - 2 mg/day
• breastfeeding women - 2.2 mg/day

Foods rich in vitamin B 2

Vitamin E (tocopherol)

© Yuliya Furman

Vitamin E received its second name - tocopherol - from the Greek words “tokos” (or “birth”) and “ferro” (which means “to wear”). Indeed, it has been proven that tocopherols have a beneficial effect on the functioning of the gonads.

Interesting fact!

In the 30s and 40s of the twentieth century, there were many misconceptions regarding this vitamin. Thus, it was mistakenly believed that tocopherol negated the effect of vitamins C and D. But research has debunked this myth, establishing that vitamin E should be taken with caution only by people suffering from high blood pressure and rheumatic heart disease.

Benefits of Vitamin E

© Yuganov Konstantin

• Neutralization of free radicals that destroy body cells.
• Protecting cell membranes from damage.
• Prevention of the development of cancer.
• Strengthening blood vessels.
• Acceleration of wound healing.
• Protecting skin from ultraviolet radiation.
• Improving oxygen transport to tissues.
• Preventing the formation of blood clots in blood vessels.
• Improving the composition of hair and nails (vitamin E in its pure form and as an additional ingredient is used in the manufacture of many cosmetics).
• Prevention of vascular atherosclerosis, it is important to understand that vitamin E can “slow down” the development of this disease, but not get rid of it.
• Ensuring normal functioning of the muscular system.

Important!

Vitamin E does not show its effect immediately: for example, in case of thrombosis, inflammation of the kidneys, as well as an acute attack of rheumatism and coronary insufficiency, tocopherol begins to act after 5–10 days, while an improvement in well-being will become noticeable only after 4–6 weeks.

Interesting fact!

According to studies, people suffering from heart disease and taking vitamin E for 20 to 30 years, by the age of 80, their hearts were completely cured in 86 percent. The age group aged 60–70 years improved not only their heart function by 80 percent, but also their overall well-being.

Vitamin E deficiency

© Jelena Danilovic/Getty Images

Vitamin E, which is called the “vitamin of reproduction,” is responsible for the normal functioning of the reproductive system, therefore, with its deficiency, men experience a decrease in sperm production, and women experience menstrual irregularities and a decrease in libido.

Separately, I would like to say about overdoses of vitamin E, which, although extremely rare, can provoke digestive disorders, weakened immunity and even bleeding.

Important!

With hypervitaminosis E (remember that this vitamin can accumulate in the body), nausea, flatulence, diarrhea and an increase in blood pressure are observed.

Vitamin B3 (PP, Niacin, Niacin)

Release of energy from all food substances containing calories; synthesis of proteins and fats.

• white crystalline powder, odorless, slightly acidic taste.
• difficult to dissolve in cold water, better in hot
• biosynthesis of niacin from the essential amino acid tryptophan is possible
• stored in the liver, its reserves last from 2 to 5 weeks
• necessary for the functioning of the nervous and muscular systems
• necessary for the proper formation and maintenance of tissues of the skin, tongue and digestive tract, to improve scar tissue of the skin,
• improves cholesterol circulation in the body, reduces cholesterol and triglyceride levels in the blood
• for cell respiration
• nictinic acid (vitamin B3) is in no way related to the toxin nicotine. It is a misconception that smoking or chewing tobacco can replenish the body's needs for vitamins.

Vitamin B3 deficiency leads to pellagra, the symptoms of which are dermatitis, diarrhea, and dementia.

Vitamin B3 intake rate

• 0-6 months - 2 mg/day
• 7-12 months - 6 mg/day
• 1-3 years - 8 mg/day
• 4-8 years - 10 mg/day
• 9-13 years - 12 mg/day
• from 14 years – 20 mg/day
• pregnant women, breastfeeding - 25 mg/day

Foods rich in vitamin B 3

Minerals and trace elements

Like most vitamins, micro- and macroelements are not produced in the body. Their deficiency is compensated with the help of food. The vital activity of cells depends on the presence of minerals; they are needed for the functioning of the nervous and vascular systems, muscle tone, energy production and activation of enzymatic processes.

The most essential microelements include:

1. Calcium is necessary for the formation and development of bone tissue, lowers blood pressure, stimulates liver function, affects muscle contraction, prevents the development of rickets, osteoporosis, arthritis, gum disease and caries. Found in dairy products, green vegetables, wheat and legumes.
2. Magnesium – regulates biochemical and physiological processes occurring in the body, activates metabolism, protects against stress and nervous excitement. Found in unrefined grains, legumes and nuts, dairy products, meat and fish, as well as some fruits and vegetables.
3. Sodium – maintains water balance in the body and is necessary for the functioning of the stomach, muscle and nervous system. The main source of sodium is table salt, brines, sour and salty foods, and some seafood.
4. Phosphorus - is involved in metabolism and protein synthesis, energy production and other chemical processes. Ensures stable kidney function. Contained in meat, dairy and fish products, dried fruits, legumes, herbs and garlic.
5. Iron – necessary for the production of hemoglobin and enzymes, oxygen transport, muscle activity and immunity. Foods containing iron include: liver, kidneys, heart, red meat, yolks, nuts and oysters.

Important! Vitamins and microelements contained in food products are not always compatible with each other: some impair the absorption of others, so it is not recommended to use them at the same time.

Vitamin B5 (pantothenic acid)

Participates in the synthesis of antibodies, accelerates wound healing.

• required for the metabolism of fats, carbohydrates, amino acids
• participates in the synthesis of vital fatty acids, cholesterol, histamine, acetylcholine, hemoglobin
• stimulates the production of adrenal hormones - glucocorticoids, which makes it a powerful remedy for the treatment of diseases such as arthritis, colitis, allergies and heart disease
• produced in significant quantities by intestinal flora
• reserves of pantothenic acid in the body last for 2–4 weeks

The recommended intake of vitamin B5 is 5 mg/day
. Important:

• Vitamin B5 absorption is impaired by excessive coffee and alcohol consumption
• food processing reduces the vitamin content by 30–50%

A lack of pantothenic acid affects the functioning of all body systems, especially the nervous, muscular, gastrointestinal tract, excretory system and skin.

Foods rich in vitamin B 5

It is important not to overdo it!

In most cases, a lack of vitamin C will not turn a healthy person into a disabled person, but it will clearly worsen your health. But hypervitaminosis can cause even more harm. For most people, excess ascorbic acid will not harm you. Unless a diet with constant consumption of large amounts of fruit will cause diarrhea or diathesis.

In addition to ascorbic acid, citrus fruits contain B vitamins and phytoncides.

If there is too much vitamin C in the body and you are treated with salicylic acid-based antibiotics, gastritis or stomach ulcers may develop. An excess of ascorbic acid can cause increased blood pressure, headaches, deprive sleep and even cause miscarriage in pregnant women.

The use of loading doses of ascorbic acid is contraindicated for diabetics and people who have rapid blood clotting and a tendency to form blood clots.

Vitamin B6 (pyrodoxine, pyrodaxal, pyrodoxamine)

Participates in the processes of carbohydrate metabolism, the synthesis of hemoglobin and polyunsaturated fatty acids. Regulation of nervous system activity; red blood cell regeneration; antibody formation

• colorless crystals, soluble in water

Vitamin B6 intake rate

• 0-1 year - 0.6 mg/day
• 1-3 years - 0.9 mg/day
• 4-6 - 1.3 mg/day
• 7-10 - 1.6 mg/day
• Girls 11-18 years old - 1.6 mg/day
• Boys 11-18 years old - 1.9 mg/day
• Women 19-59 years old - 1.8 mg/day
• Men 19-59 years old - 2 mg/day
• Women over 60 years old - 2 mg/day
• Men over 60 years old - 2.2 mg/day

Foods rich in vitamin B 6

How to properly store food to preserve vitamins in them?

Almost all vitamins are destroyed during long-term storage.

In order to preserve the maximum possible amount of nutrients, you should adhere to the following rules:

1. Even vegetables and fruits stored in the refrigerator lose about 30% of their vitamins . Therefore, you should not purchase them in large quantities.
2. Light and ultraviolet radiation destroy most vitamins . To avoid this, you need to store food in a dark place, protected from sunlight.
3. Many vitamins are oxidized when exposed to oxygen . To prevent this process, it is better to store products in closed containers or packages. In addition, you should not pre-cut or peel fruits and vegetables; it is recommended to do this immediately before eating or preparing dishes.
4. Do not use metal containers for storage ; oxidized metals contribute to the breakdown of useful substances.

Tip: Fermentation processes occur during storage of many fruits and vegetables. This can be avoided by storing food at low temperatures. But we should not forget that freezing also negatively affects the vitamin content of food.

A monotonous diet leads to a lack of vitamins, which affects the general condition and appearance, and also negatively affects the functioning of all organs. Therefore, you need to take a responsible approach to your diet and the choice of products, their storage and preparation, because your health and longevity depend on it.

Vitamin B7 (H, biotin, coenzyme R)

Helps release energy from calorie-containing compounds

Foods rich in vitamin B 7

Average daily requirement of the body for vitamins

How many foods to eat to meet your daily vitamin requirement?

If you do not have the time and knowledge to create a balanced diet for yourself that can provide the right amount of vitamins, then I can help with this. Order a personal menu, which I create according to your individual characteristics and goals. This will help you improve your health, feel more energetic and lose extra pounds, if any.

Vitamin B9 (Bc, M, folic acid)

Promotes the formation of nucleic acids and cell division; red blood cell formation; fetal development; homocysteine ​​metabolism. Development of the immune and circulatory system. Necessary for growth

Foods rich in folic acid

How to organize proper nutrition

We need to treat food with respect and carefully plan our diet - after all, our body will be “built” from the foods that we eat. Therefore, it is not so important to know which product has the largest “set” of certain vitamins; rather, it is necessary to choose among them exactly those that can replenish the necessary substances.

If the doctor has diagnosed you with a deficiency of any vitamin or a whole group of them, then at first you can take one or another vitamin complex purchased at the pharmacy, while at the same time selecting for your table natural sources of replenishment of substances needed by the body - products with a high percentage of minerals or vitamins you are missing.

Moreover, it is not at all necessary to radically change your diet - to become, for example, a vegetarian. It is enough to add, for example, vegetables that you have not previously used as a side dish to meat dishes. You can make it a rule to buy previously unfamiliar fruits, which contain large quantities of the substances you need. The main thing is not to treat self-care as a boring and difficult task.

Vitamin B12 (cyanocobalamin)

Promotes the formation of red blood cells; growth and activity of the nervous system. Vitamin B12 is not synthesized in the human body and enters the body with food of animal origin. Plant foods contain virtually no vitamin B12.

Foods rich in vitamin B 12

Factors influencing the vitamin content of foods

For normal functioning and vital activity, any body needs useful substances. But in order for food to be truly high-quality and balanced, data on the content of vitamins in food products indicated in tables and various reference books is not enough.

Factors influencing the amount of vitamins include:

1. Heat treatment.
2. Improper storage.
3. Light.
4. Air.
5. Interaction with other products.

Vitamin B₁ reacts negatively to alkali and is destroyed at high temperatures and freezing. In addition, its amount in products may be reduced when interacting with salt. Vitamin B₃ breaks down under the influence of alcohol, and B₁₂ does not tolerate water and sunlight, and also negatively perceives contact with iron.

Vitamin A is preserved during heat treatment, but upon contact with oxygen or ultraviolet light, the chemical compounds of this element are broken. Vitamin C or ascorbic acid reacts to changes in temperature, exposure to air and light. In addition, when interacting with iron or copper, it is destroyed during an oxidation reaction.

The amount of vitamin E in food is reduced by exposure to sunlight, but at the same time it is resistant to high temperatures and contact with oxygen.