Is there vitamin B in vegetables and fruits?
B vitamins are very important for the normal functioning of the body. These substances are necessary for the functioning of the central nervous system, healthy skin and hair, as well as for protection against infections. They are found in many foods. But is there vitamin B in vegetables and fruits? Let's try to understand this issue.
What are B vitamins?
It is believed that plant food is rich in all kinds of vitamins. But is it really? To answer this question, it is necessary to understand which vitamins in fruits and vegetables are contained in a larger quantity, and which in a smaller quantity.
It can be said that the content of vitamin C in fruits and vegetables is very high. Citrus fruits are especially rich in this substance. It is connected with this opinion about their benefits. But is there any vitamin B in plant foods?
There are several types of vitamins in this group. Each of them has its own function. These are nitrogenous compounds that affect the metabolism.
It is widely believed that their source is mainly meat products.Supporters of vegetarian food believe that these vitamins can be synthesized in their own body. However, not all nutrients are produced by human organs. In addition, B vitamins can not accumulate, and requires a constant replenishment of their stock.
Indeed, meat food is the main source of B vitamins. In fruits and vegetables, they also exist, but in smaller quantities. However, the consumption of plant foods can help meet the body's need for vitamin B.
To make nutrition complete, you need to understand which vitamins in fruits and vegetables are responsible for the work of various body systems.
Vitamin B1 is otherwise called thiamine. This substance is essential for the health of the central nervous system. Vitamin is soluble in water and cannot accumulate in the human body. Therefore, it is necessary to eat food rich in thiamine daily.
It is mainly found in meat by-products. Vegetable food is less rich in this substance. Most thiamine in Brussels sprouts: 1 small cup of this product by 11% provides the daily human need for this vitamin.As well as thiamin found in asparagus, eggplant, lettuce, tomatoes.
As for potatoes, it also has vitamin B1. But when boiling vegetables, most of the nutrients goes into the water. Therefore, it is useful to use a decoction for cooking soups. From fruit it is recommended to use melons and oranges.
Vitamin B2 (riboflavin) is necessary for the normal functioning of the thyroid gland and good condition of the skin, hair and nails. It helps strengthen the immune system and affects visual acuity. Most of riboflavin is destroyed during the heat treatment of vegetables. To meet the daily needs of the body for vitamin B2 is useful to use raw cabbage, zucchini, cucumbers, Bulgarian pepper. Among fruits, apricots and grapes are high in riboflavin.
Vitamin B3 (niacin) is necessary for the normal functioning of the nervous system and digestion. Usually, with good nutrition, the lack of this substance is rare. Niacin can be produced in the human body. To abuse this vitamin is not worth it, because it causes dilation of blood vessels.In case of overdose, skin redness and tingling sensation is possible.
From vegetables, vitamin B3 is rich in: carrots, potatoes, tomatoes, broccoli.
A relatively large amount of niacin in plums, apricots and peaches can be noted.
Vitamin B4 (choline) reduces cholesterol levels in the blood and protects cell membranes from damage. Most choline is found in the yolks of eggs. However, vegetables can also be a source of vitamin B4. It is useful to use cabbage, spinach, and leafy vegetables (different types of salads). The content of this vitamin in fruit is negligible.
Choline contributes to the fight against overweight, and also helps to more easily endure stress. But in the consumption of this vitamin you need to know when to stop. An excess of this substance can cause intestinal disorders, cardiac abnormalities, arterial hypotension.
Vitamin B5 (pantothenic acid) is needed for normal activity of the adrenal glands. It helps the endocrine system to produce glucocorticoids. This vitamin is especially useful for people with allergies and autoimmune diseases.With normal intestinal microflora, pantothenic acid can be produced in the human body. With good nutrition, a deficiency of this vitamin is almost impossible.
There is a lot of vitamin B5 in fruits and vegetables, but it is very easily destroyed by freezing and canning. Therefore, to maintain a sufficient level of Pantothenic acid you need to eat vegetables raw. Green onions and lettuce are especially rich in vitamin B5.
Vitamin B6 (pyridoxine) contributes to the normal metabolism of proteins. It activates the immune system and helps the body fight infections. This substance is especially necessary for children and the elderly.
This type of vitamin B in vegetables and fruits is stored only if they are consumed raw. The main sources of pyridoxine are:
Of course, not all vegetables can be eaten raw. But for replenishing the stock of pyridoxine, it is more beneficial to eat soups in vegetable broth than just boiled potatoes.
Vitamin B7 (biotin) promotes healthy skin and hair.If the intestine works normally, then this substance can be synthesized in the human body.
Many fruits and vegetables contain biotin:
Vitamin B9 is otherwise called folic acid. The name of this useful substance speaks for itself. The word "folicum" means in Latin "sheet." This vitamin has been isolated from green spinach leaves. Its content is also high in cucumbers and in all varieties of cabbage. And among the fruits can be particularly distinguished kiwi and pomegranate.
Like many other B vitamins in fruits and vegetables, folic acid is not persistent. It is easily destroyed even when storing food at room temperature.
Vitamins B10, B11 and B12
These B vitamins in fruits and vegetables are present in small amounts.
Vitamin B10 is responsible for the body's resistance to infections, as it stimulates the production of the protective protein interferon. In a relatively significant amount, it is found in potatoes and spinach.
Vitamin B11 helps to normalize weight, as it is a natural fat burner.In substantial quantities, it is present only in avocados.
To satisfy at least a small part of the body's need for vitamin B12, fruits and vegetables will need to eat a lot. Its content in plant food is so low. Very often, fans of vegetarian cuisine suffer from a deficiency of this substance. A small amount of vitamin B12 is found only in green leafy vegetables.
Vitamin B17 (amygdalin) is practically absent in vegetables and fruits. It is present in the seeds of apricots, cherries, peaches, as well as in the seeds of pears and apples. However, this does not mean that you need to eat fruit and berry pits. So you can get a heavy poisoning. Indeed, one of the decay products of amygdalin is poisonous hydrocyanic acid. This vitamin is contained in almond nuts. The daily need of the body in this substance has not yet been established. Some scientists believe that amygdalin does more harm to the body than good.
It can be concluded that fruits and vegetables can also become an additional source of vitamin B. To meet the body's need for this substance, it is necessary to include in your diet vegetable and fruit salads, vegetarian soups, eat as much greens as possible.