Vitamins of group B - a group of water-soluble vitamins that play a large role in cellular metabolism .
Some substances used to belong to B vitamins, but it was later shown that they are only vitamin-like substances or are synthesized in the human body.
Content
- 1 List
- 2 Not considered vitamins.
- 3 notes
- 4 References
List
| List of B vitamins | |||
|---|---|---|---|
| Letter designation | Title | Functions | Food sources |
| B 1 | Thiamine | Promotes the conversion of carbohydrates, fats and proteins into energy | Contained in the shells of cereal grains, in black and white bread from wholemeal flour, in green peas, in buckwheat and oatmeal |
| B 2 | Riboflavin | Participates in all types of metabolic processes. It plays a particularly important role in ensuring visual functions, normal skin and mucous membranes, and hemoglobin synthesis. | It is found in meat products, chicken eggs, liver, kidneys, yeast, almonds, mushrooms, broccoli, cabbage, buckwheat, refined rice, pasta, white bread |
| B 3 , PP | A nicotinic acid | The release of energy from all nutrients containing calories; protein and fat synthesis | Contained in rye bread, pineapple, mango, beets, buckwheat, beans, meat, mushrooms, liver, kidneys |
| B 5 | Pantothenic acid | Participates in the synthesis of antibodies, accelerates wound healing | It is found in peas, yeast, hazelnuts, green leafy vegetables, buckwheat and oatmeal, cauliflower, garlic, kidneys, heart, chickens, egg yolks, milk, fish caviar, and is also synthesized in the body by intestinal microflora |
| B 6 | Pyridoxine , pyridoxal and pyridoxamine | Participates in the processes of carbohydrate metabolism, the synthesis of hemoglobin and polyunsaturated fatty acids. Regulation of the activity of the nervous system; red blood cell regeneration; antibody formation | It is found in cereal sprouts, in walnuts and hazelnuts, in spinach, potatoes, carrots, cauliflower and cabbage, tomatoes, strawberries, cherries, oranges and lemons, cereals and legumes, meat and dairy products, fish, liver, eggs, and synthesized in the body by intestinal microflora |
| B 7 h | Biotin | Helps release energy from calorie compounds | Small amounts of biotin are found in all products, but most of this vitamin is found in the liver, kidneys, yeast, legumes (soy, peanuts), cauliflower, nuts; to a lesser extent, it is found in tomatoes, spinach, eggs (not raw), in mushrooms. Healthy intestinal microflora synthesize biotin in an amount sufficient for the body |
| B 9 , B s , M | Folic acid | Promotes nucleic acid formation and cell division; red blood cell formation; fetal development; homocysteine metabolism. The development of the immune and circulatory system Necessary for growth | It is found in green vegetables with leaves, in some citrus fruits, in legumes, in bread from coarse flour, yeast, liver, is a part of honey, and is also synthesized in the body by intestinal microflora |
| B 12 | Cyanocobalamin | Promotes the formation of red blood cells; growth and activity of the nervous system | Contained exclusively in products of animal origin, eg: liver, egg yolk, dairy products |
Not considered Vitamins.
| List of vitamin-like substances of group B | |||
|---|---|---|---|
Letter designation | Title | Functions | Food sources |
| B 4 | Adenine [1] Choline or Carnitine [2] [3] | It is an important substance for the nervous system and improves memory, regulates the level of insulin in the body | |
| B 8 | Inositol | Reduces the accumulation of fat in the liver, restores the structure of nervous tissue, antioxidant , antidepressant , normalizes sleep, heals the skin | It is produced by the body itself |
| B 10 , H 1 | Para-aminobenzoic acid | It activates the entire intestinal flora, participates in the process of protein assimilation, as well as in the production of red blood cells, supports skin health | |
Notes
- ↑ Historically, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1254803/ , does not currently apply to vitamins.
- ↑ Handbook of Biochemistry and Molecular Biology . - Fourth. - CRC Press, July 30, 2010. - P. 251–. - ISBN 978-1-4200-0869-2 .
Links
- Listing of vitamins // Newsweek, Harvard, June 9, 2009
- Livland Vladislav Gennadevich. General characteristics of vitamins and minerals. // Vitamins and minerals. From A to Z. - St. Petersburg: Neva, 2006 .-- S. 115−119. - 640 s. - (Family Medical Directory). - 4000 copies. - ISBN 5-7654-4804-6 .