15 Foods High in B Vitamins

Salmon

This nutritious fish is rich in several B vitamins. A 100-gram serving of cooked salmon contains ():

• Thiamine (B1) : 18% of the RDI
• Riboflavin (B2) : 29% of RDI
• Niacin (B3) : 50% of RDI
• Pantothenic acid (B5) : 19% of the RDI
• Pyridoxine (B6) : 47% of the RDI
• Cobalamin (B12) : 51% of RDA

In addition, salmon is a low-mercury fish that contains high amounts of omega-3 fatty acids, as well as protein and selenium ().

Summary:

Salmon contains high amounts of riboflavin, niacin, B6 and B12, and is also a good source of thiamine and pantothenic acid. Additionally, it contains virtually no mercury and is rich in omega-3 fats and protein.

Green leafy vegetables

Several green leafy vegetables contain high amounts of folate (B9). They are among the richest plant sources of folate (, , , , ):

• Spinach, raw : 41% of RDI per 85-gram serving
• Spinach, cooked : 31% of RDI per 85-gram serving
• Collard greens, cooked : 20% of the RDI per 85-gram serving
• Turnip tops, cooked : 25% of the RDI per 85-gram serving
• Lettuce, raw : 29% of the RDI per 85-gram serving

Notably, some folate is destroyed by heat during cooking, and some may be released into the water in which vegetables are cooked. To minimize folate loss during cooking, steam green leafy vegetables until they are soft and tender (,).

Summary:

Green leafy vegetables, especially spinach, kale, turnip tops and lettuce, are some of the best plant sources of folate. Eat them raw or steamed to retain most of the folate.

Greenery

These greens are some of the best plant sources of vitamin B9.

85 grams of greens contain the recommended daily intake:

• Spinach, raw: 41%

• Spinach, boiled: 31%

• Collard greens, boiled: 20%

• Turnip leaves, boiled: 25%

• Romaine lettuce, raw: 29%

Vitamin B9 (folic acid) can be destroyed by heat during cooking. To minimize these losses, cook the greens until half-cooked, steam them, or enjoy them raw.

Liver and other by-products

Although organ meats are not particularly popular, they (especially liver) contain a huge amount of B vitamins. This applies to organ meats from a variety of animals and poultry, be it beef, pork, lamb or chicken (, , , ).

For example, a 100-gram serving of beef liver contains (,):

• Thiamine (B1) : 12% of the RDI
• Riboflavin (B2) : 201% of RDI
• Niacin (B3) : 87% of RDI
• Pantothenic Acid (B5) : 69% RDI
• Pyridoxine (B6) : 51% of the RDI
• Biotin (B7) : 138% of RDI
• Folate ( B9) : 65% of RDI
• Cobalamin (B12) : 1386% of RDI

If you are not used to the special taste and smell of liver or you simply do not like this product, try grinding it and mixing it with minced meat or adding various seasonings such as chili to it.

Summary:

Organ meats (especially liver) contain a huge amount of B vitamins. To make the liver more pleasant to smell and taste, chop it and add it to minced meat or use various seasonings.

Vitamin A. What is vitamin A?

Vitamin A is a fat-soluble vitamin that is an important component of the human immune system and healthy metabolism. It regulates the processes of healing, renewal and growth of body tissues, being part of the eyes, skin, hair, teeth, muscles and various internal organs. Due to its combined action with collagen, this vitamin improves the condition of the skin and accelerates the healing of wounds on it - including psoriasis and eczema.

In addition, vitamin A is needed to neutralize the negative effects of free radicals - for example, it slows down the growth of cancer cells (this effect is especially pronounced when working together with vitamin D and vitamin E). Since this vitamin is fat-soluble, it is better absorbed when taken together with fats.

Vitamin A is found in the form of retinoids in most animal foods - fish oil, eggs, butter, milk, beef liver. It is also found in the form of β-carotene in many plant foods - for example, red and yellow vegetables (carrots, pumpkin, rose hips, etc.), as well as spinach. Note that only 10% of β-carotene can be converted into vitamin A¹.

Daily dose of vitamin A

• for adult men - 1 mg/day (3000 IU)
• for adult women - 0.8 mg/day (2300 IU)
• for adolescents - 0.6 mg/day in (2000 IU)
• for children - 0.3-0.4 microns

During pregnancy and breastfeeding, a woman's need for vitamin A increases by 15-20%.

Vitamin A can accumulate in body tissues and cause hypervitaminosis - in other words, its regular use in excessive doses is harmful to health and leads to intoxication. The upper limit of the safe daily dose is 3 mg for adults and 0.9 mg for children. The safe limit for single use is about 9 mg.

Eggs

One large egg contains 33% of the RDA for biotin, distributed between the yolk and white. In fact, eggs are one of the best sources of biotin—only liver contains more (, ).

Eggs also contain lower amounts of other B vitamins. One large (50 grams) cooked egg contains (,):

• Riboflavin (B2) : 15% of RDI
• Pantothenic acid (B5) : 7% of the RDI
• Biotin (B7) : 33% of RDI
• Folate (B9) : 5% of RDI
• Cobalamin (B12) : 9% of the RDI

Keep in mind that raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption in the intestines if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces the risk of food poisoning (,).

If you don't eat eggs, meat or other animal products, you can meet your biotin needs by consuming foods such as vegetables, fruits, nuts, seeds and whole grains that contain small amounts of biotin (,).

Summary:

Eggs are the main source of biotin, second only to liver. One large cooked egg contains 1/3 of the RDA for biotin.

Benefits of B vitamins for the body

Let's start with the fact that scientists have combined several individual substances under one letter, numbering them in order. When the vitamin was discovered, scientists thought it was a single compound, but it was later discovered that vitamin B has many variations. They were given scientific names and numbers for convenience.

However, it later turned out that some chemical compounds that look like vitamins are not actually vitamins. Therefore, there were gaps in the numbering. The most necessary for the human body are B1, B2, B3, B4, B5, B6, B7, B9 and B12. The group also includes substances with numbers B12, B15 and B17, but they are less important.

A lack of the listed substances can lead not only to a deterioration in well-being and a decrease in performance. Many dangerous diseases are caused by banal vitamin deficiency. For example, a deficiency of thiamine causes beriberi disease, and a deficiency of cobalamin leads to the development of a fatal form of anemia.

It is important to know which foods contain the most B vitamins. Proper nutrition and taking complex medications will allow you not to be afraid of developing serious health problems.

Milk

One cup (240 ml) of milk contains 26% of the RDA for riboflavin, as well as smaller amounts of other B vitamins ():

• Thiamine (B1) : 7% of the RDI
• Riboflavin (B2) : 26% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Cobalamin (B12) : 18% of the RDI

Research shows that milk and other dairy products tend to be the main source of riboflavin for people, followed by meat and grains (,).

For example, an observational study of more than 36,000 European adults found that dairy products provided 22-52% of the RDA for riboflavin ().

Like other animal products, milk is also a good source of B12, supplying 18% of the RDA per 1 cup (240 ml) ().

What's more, you absorb B12 best from milk and other dairy products, with absorption rates ranging from 51-79% ().

Summary:

Milk and other dairy products provide many people with about a third of their daily requirement of riboflavin, with just 1 cup (240 ml) consumed. Milk is also a good source of vitamin B12, which is also highly absorbable.

Daily requirement for vitamin B

A person's daily diet should contain foods rich in vitamin B. If the diet does not contain enough food that contains the full spectrum of B vitamins, then supplements should be taken.

To understand how many foods containing vitamin B should be included in the daily menu, you should know the body's daily requirement.

The daily requirement for B vitamins depends on age characteristics:

Beef

Eating beef can make a big contribution to your B vitamin intake.

An observational study of the dietary habits of about 2,000 people in Spain found that the main sources of thiamine, niacin and pyridoxine were meat and meat products ().

Here is the amount of B vitamins in a 100-gram serving of beef fillet ():

• Thiamine (B1) : 5% of the RDI
• Riboflavin (B2) : 8% of RDI
• Niacin (B3) : 39% of RDI
• Pantothenic acid (B5) : 6% of the RDI
• Pyridoxine (B6) : 31% of the RDI
• Cobalamin (B12) : 29% of the RDI

Summary:

Beef contains large amounts of vitamins B3, B6 and B12. A 100-gram serving of fillet contains about a third of the RDA for each of these vitamins, in addition to smaller amounts of other B vitamins.

Where is the most vitamin B9 - folic acid

Folic acid is partially synthesized by intestinal microflora; the body obtains the rest of the substance from food.

Against the background of its deficiency, anemia develops, immunity and reproductive functions weaken, and complications during pregnancy are observed.

The daily intake of vitamin B9 is 200-400 mcg, and during heat treatment during cooking, part of the substance is destroyed.

Foods rich in folic acid.

The table lists foods that contain folic acid in excess:

Oysters, clams and mussels

Oysters, clams and mussels are an incredible source of B12 and an excellent source of riboflavin. They also contain lower amounts of thiamine, niacin and folate.

A cooked 100 gram serving contains (, , ):

*Content of B vitamins in shellfish: Table

These shellfish also contain high amounts of protein and several minerals, including iron, zinc, selenium and manganese. They are also a good source of omega-3 fatty acids (, ,).

Summary:

Oysters, clams and mussels contain more than four times the RDA for vitamin B12 per serving. They are also rich in riboflavin and contain lower amounts of thiamine, niacin and folate.

Possible complications

Vitamin B is found most in foods of animal origin, nuts, and plant seeds.

A constant shortage of chemicals in this group can lead to the development of the following complications:

• disturbances in the functioning of the organ of vision;
• muscle atrophy;
• neurological and mental disorders;
• depressive states;
• disorder of the digestive system;
• inflammatory diseases of the oral mucosa;
• paralysis and dysfunction of the musculoskeletal system;
• various forms of anemia, changes in the cellular and biochemical composition of the blood;
• partial loss of scalp;
• dermatitis, seborrhea and other pathological skin conditions;
• increased brittleness of nails;
• memory impairment and premature death of brain cells;
• decreased physical activity;
• infertility and dysfunction of the reproductive system.

B vitamins are water-soluble chemicals that are vital to the human body. Most of them are found in food of animal origin. Some of them are synthesized by internal organs, and the main amount of vitamins comes from food.

A complete and balanced menu, regular consumption of beef, lamb, chicken, turkey, rabbit, offal, milk, chicken eggs, pistachios, peas, beans, sesame, seafood ensure the maintenance of a stable level of B vitamins in the human body.

Legumes

Legumes are an excellent source of folate. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid and B6 ().

Here's how much folate is contained in an 85-gram serving of various types of cooked legumes (, , , , , , , ):

• Black beans : 32% of RDI
• Chickpeas : 35% of RDI
• Edamame (immature soybeans) : 60% of RDI
• Green peas : 12% of RDI
• Red beans : 29% of RDI
• Lentils : 45% of RDI
• Pinto beans : 37% of RDI
• Roasted soybeans : 44% of RDI

Folate (or its synthetic form called folic acid) is important in reducing the risk of some birth defects. Note that the RDA values ​​above are based on the recommended daily intake of 400 mcg, but pregnant women need 600 mcg daily ().

Summary:

Most legumes, such as pinto beans, black beans and lentils, are rich in folate, a B vitamin that is important in reducing the risk of some birth defects.

What foods contain vitamin B1?

Vitamin B1 was the first to be discovered. Since it dissolves in water, the body requires its daily replenishment.

Entering the body with food, it is synthesized in the intestines. Read more about its functions →

It should be borne in mind that during the cooking process about 20% of the vitamin is lost . It is easily destroyed by heat treatment (especially boiling), as well as contact with metals. Thiamine (vitamin B1) also breaks down during the refining of grain products (muesli and instant cereals).

Also, the process of absorption of thiamine by the body is reduced when consuming foods containing carbon dioxide and citric acid salts, alcohol, tobacco, and coffee.

Cereals, cereals (especially buckwheat, oats and millet), and wholemeal flour are rich in vitamin B1 Thiamine is found in apricots, nuts (walnuts, almonds and hazelnuts), as well as in vegetables:

• green pea;
• carrot;
• beans;
• beet;
• cabbage;
• onion;
• spinach;
• radish;
• potato.

Increased content - in sprouted grains, bran, yeast. Some thiamine is also found in milk, lean pork and eggs.

Daily norm: for an adult 1-2.5 mg of vitamin B1, for children – 0.5-2 mg. The upper permissible level of intake (for stress, etc.) is 5 mg.

Chicken and turkey

Turkey meat and chicken contain a lot of niacin and pyridoxine. White meat, such as breast, contains more of these two vitamins than dark meat (such as thigh) as shown in the table below.

A 100-gram serving of cooked, skinless chicken or turkey contains (, , , ):

*Content of B vitamins in chicken and turkey meat: Table

If you remove the fatty skin of poultry to cut calories, you shouldn't worry as most B vitamins are found in the meat, not the skin (, ).

Summary:

Chicken and turkey (especially white meat) are rich in vitamins B3 and B6. Poultry also provides lower amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are found in the meat, not the skin.

Beef liver

The content of B vitamins in meat, as in fish, is also more concentrated in offal than in muscles. The best sources of vitamin B are beef heart and liver, lungs and kidneys.

Beef liver contains the most vitamins B2, B6, B9 and B12.

Nutrients are retained in meat during heat treatment. The best cooking methods are baking, stewing and boiling. You can make liver pies, chops, beef stroganoff, etc. from beef. Beef liver has an exquisite taste and a colossal vitamin and mineral composition. It contains keratin, necessary for beautiful hair, essential amino acids, vitamins A, C, D, E and K, as well as minerals such as iron, zinc, selenium, phosphorus, iodine, chromium, etc.

Yogurt

Yogurt has high levels of riboflavin and B12. Although nutrient amounts vary by brand, a serving of yogurt contains the following amounts of B vitamins (, , , ) on average:

*Content of B vitamins in different types of yogurt: Table

Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3-4 teaspoons of added sugars per serving. Therefore, consume them in moderation (, ,).

You can also sometimes find many dairy yogurt alternatives in stores, such as yogurt made from fermented soy milk, almond milk, and coconut milk. However, these foods (unless fortified) are generally not good sources of riboflavin or B12 ().

Summary:

Yogurt is naturally rich in vitamins B2 and B12, but plant-based alternatives are not good sources of these vitamins unless further fortified. Limit your consumption of yogurt with sugar.

Lack of vitamins and microelements

Despite the fact that vitamins and microelements make up an extremely small proportion of body weight, the interconnected functioning of the body is impossible without them. The functions performed by vitamins and microelements are influenced by such factors as bad habits, environmental features, quality of food and water, taking medications, etc.

According to statistics, approximately 90% of adults suffer from a deficiency of vitamins and microelements. And the fact that this deficiency does not affect health is evidenced by the fact that every year about 14 million people suffer from acute respiratory infections. Russia ranks 63rd in terms of life expectancy, and one of the important reasons for this, as UN experts believe, is the unfavorable environmental situation. In addition to this, life expectancy is decreasing due to deteriorating nutrition and the lack of natural foods in the diet.

If we talk directly about how a deficiency of vitamins and microelements affects the body, then this effect is expressed in a decrease in immunity and diseases of the skin and hair, diabetes and obesity, heart disease and hypertension, scoliosis, osteochondrosis and osteoporosis. A lack of nutrients can cause allergic reactions, gastritis and colitis, bronchial asthma, reduce potency and cause infertility. And the main symptoms of deficiency are delays and disturbances in physical and mental development.

It is important to say that vitamins and microelements are practically not synthesized by the body, and their balance must be maintained by competent and high-quality nutrition. However, you can’t argue with the statistics here: every year scientists note a decrease in the percentage of vitamins and microelements in food.

When the cells of the body feel a lack of necessary substances, they begin to absorb radioactive substances similar in structure to useful ones. For example, strontium is absorbed instead of calcium, cesium is absorbed instead of potassium, tellurium is absorbed instead of selenium, mercury is absorbed instead of zinc, etc. Such substitution negatively affects the condition of the body and health in general. Guided by all this, every person should try to consume as many natural products as possible, which contain vitamins and microelements in the required quantities.

Nutritional and brewer's yeast

Nutritional yeast and brewer's yeast are inactive, meaning you cannot use them to make bread. Rather, people use them to improve the taste and nutritional properties of dishes.

These yeasts naturally contain B vitamins and are often fortified with them (especially nutritional yeast). If they have added nutrients, you will see them in the ingredient list on the label.

Here are the B vitamin contents of 2 tablespoons (16-30 grams) of these two types of yeast, although these values ​​vary by brand (,):

*Content of B vitamins in nutritional and brewer's yeast: Table

Vegetarians and vegans typically use nutritional yeast because it is fortified with B12, which is difficult to get if you don't eat animal products ().

The nutty and cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer's yeast, however, can be bitter and may be better suited for mixing into foods such as cocktails, salad dressings, or soups.

Summary:

Nutritional yeast and brewer's yeast contain large amounts of B vitamins, but a significant portion of these vitamins in nutritional yeast, including B12, are added. These products can be used to enhance the taste or add nutrients to other foods.

Record holders for the content of B vitamins

The word “vitamin” is associated with fruits and vegetables, but it’s worth looking for beneficial substances not only in plant foods. Most substances from this group are found in food of animal origin: eggs, meat, offal.

Different foods are rich in different vitamins. There is no product that contains all the beneficial substances at once, so it is important to think about balancing your diet.

Vegetarians need to think about other sources of animal vitamins, and avid meat eaters need to add more plant-based foods containing B vitamins to their menu.

5 absolute leaders with the maximum content of B vitamins:

Avocados and green peas are foods that contain the most B vitamins, but the concentration of some substances in them is low. The composition of beef liver is not so diverse, but regular consumption of the product will easily cover the deficiency of vitamins B1, B2, B3, B7 and B12. Brewer's yeast contains almost all the vitamins of the group, but in small quantities.

Best sources B1

You can see which foods contain B vitamins in the table. These are primarily seeds and nuts, as well as legumes. You can find the vitamin in red caviar, as well as in porridges.

Products with vitamin B2

The largest amount of riboflavin is found in dried porcini mushrooms, so mushroom soup or another dish with this product is an excellent solution for deficiency. Beef liver or kidneys also contain a lot of useful substances, so you should not disdain offal products with a high content of riboflavin, but it is better to eat them more often.

Products with vitamin B3

Nicotinic acid, like riboflavin, can be obtained from porcini mushrooms. In second and third place are peanuts and sunflower seeds, but you need to be careful with them: a large amount of nuts eaten can cause heaviness in the stomach or even nausea. Fish must also be present in the diet; it contains not only niacin, but also fatty acids.

Products with vitamin B4

The largest amount of choline can be obtained from eggs, so you should eat fried eggs or an omelet for breakfast. The main thing is to fry them well - salmonellosis does not sleep! In third place, oatmeal is another popular breakfast option. Wheat grains and rice contain slightly less substance.

Products with vitamin B5

Legumes are especially rich in pantothenic acid. A handful of fresh peas will help you easily meet your daily requirement. If you don't like beans and peas, you can eat some peanuts. In fourth place among foods containing vitamin B is avocado - a real storehouse of vitamins, which contains almost the entire B group.

Products with vitamin B6

Pyridoxine can be obtained from pistachio nuts or seeds. Watching a TV series with nuts is not only a pleasant pastime, but also a way to replenish the body's need for pyridoxine. And during colds, you should add garlic to your dishes. This food contains a lot of vitamin B6 and phytoncides, which are good for the immune system.

Products with vitamin B7

Biotin, especially important for female beauty, can be obtained from egg yolks and oatmeal. A proper breakfast will help replenish the lack of biotin in the body. It is important to add porridge to your diet: rice, wheat, corn, as well as dairy products. Other high biotin sources in the table:

Products with vitamin B9

Folic acid is found in large quantities in nuts, as are some other B vitamins. In order not to worry about a deficiency of useful acid, you can simply sprinkle parsley or sesame seeds on your prepared dishes - these products contain a lot of vitamin B9. And you should definitely add carrots, cabbage, spinach or avocado to salads.

Products with vitamin B12

This vitamin is especially difficult to obtain for vegans, who avoid all animal foods, including eggs and dairy products. Products of animal origin have the highest cobalamin content. The list of sources of the substance includes beef liver and kidneys, as well as cottage cheese, cream, poultry and chicken eggs. Plant products contain almost no cobalamin, with the exception of negligible concentrations in yeast and mushrooms. Therefore, vegans should definitely take cobalamin supplements.

Pork

Like other meats, pork contains high levels of several B vitamins. It is especially high in thiamine, which is low in beef.

A 100-gram serving of pork tenderloin contains ():

• Thiamine (B1) : 69% of RDI
• Riboflavin (B2) : 24% of RDI
• Niacin (B3) : 24% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Pyridoxine (B6) : 27% of the RDI
• Cobalamin (B12) : 14% of the RDI

To keep pork healthy, choose pork tenderloin, which contains much less fat and calories than fatty meats ().

Summary:

Pork is especially rich in thiamine, riboflavin, niacin and B6. Pork tenderloin contains much less fat and calories than lard meat.

Who needs it

B vitamins, which are found most in foods of animal origin, should be consumed regularly by people of all age groups and working professions.

They are especially indicated for children, adult men and women in the following circumstances:

• during periods of intense physical activity, when a person is professionally involved in sports, or the training process is so intense that muscle tissue, the cardiovascular system, and internal organs do not have time to fully recover;
• the state of pregnancy, as well as lactation of a newborn child (during the period of fetal development, as well as the baby’s consumption of breast milk, increases the female body’s need for vitamins of this group);
• heavy mental work associated with the educational process or the main type of work;
• the presence of concomitant blood diseases, which are characterized by a violation of the qualitative and quantitative composition of its cells (anemia, leukocytopenia, thrombocytopenia);
• diseases of the central nervous system, as well as cerebrovascular accidents;
• complex treatment of muscle cramps in newborns, when their occurrence is associated with a deficiency of B vitamins, or pathologies of the development of the central nervous system;
• acute intoxication poisoning with a chemical substance - isoniazid (in this case, B vitamins act as an antidote and help restore carbohydrate, fat and protein metabolism);
• the presence of severe dermatological diseases, as well as pathologies associated with prolonged restoration of the skin (seborrhea, allergic dermatitis, thermal, electrical, radiation, chemical burns, psoriasis);
• treatment of all types of diseases, the development of which is associated with disruption of the metabolic process, absorption of nutrients, as well as the removal of biochemical breakdown products;
• the need for combination therapy for liver diseases;
• irrational and unbalanced nutrition, diet abuse, as well as prolonged fasting caused by various life circumstances;
• seasonal vitamin deficiency, established based on the results of an examination of the body;
• degeneration of heart tissue and myocardial pathology.

B vitamins are included in most courses of complex therapy for inflammatory and infectious diseases of the digestive, cardiovascular and excretory systems. Treatment of neurological disorders requires the mandatory use of vitamins of this group.

Enriched Cereals

Breakfast cereals often contain added vitamins, including B vitamins. Check the ingredients list for these ().

The B vitamins most commonly added to grains are thiamine, riboflavin, niacin, B6, folate, and B12. Here are the quantities present in several popular brands (, , ):

*Content of B vitamins in popular breakfast cereal brands: Table

Keep in mind that many fortified breakfast cereals contain large amounts of added sugars and refined grains. Choose a product that has less than 5 grams of sugar per serving and a whole grain, such as whole wheat or whole oats, listed as the first ingredient.

Summary:

Thiamine, riboflavin, niacin, folate, B6 and B12 are often added to breakfast cereals. Some contain up to 100% of the RDA for these vitamins. However, it is important to choose breakfast cereals made from whole grains with minimal added sugar.

Complivit

Filterable list

Active substance:

ATX

Pharmacological groups

Nosological classification (ICD-10)

3D images

Composition and release form

1 tablet contains retinol acetate 0.001135 g (3300 IU), alpha-tocopherol acetate 0.01 g, thiamine chloride 0.001 g or thiamine bromide 0.00129 g, riboflavin mononucleotide 0.00127 g, pyridoxine hydrochloride 0.005 g, ascorbic acid 0. .05 g, nicotinamide 0.0075 g, folic acid 0.0001 g, rutin 0.025 g, calcium pantothenate 0.005 g, cyanocobalamin 0.0000125 g, lipoic acid 0.002 g, iron sulfate 0.02489 g, copper sulfate 0.002946 g , calcium phosphate 0.217 g, cobalt sulfate 0.000477 g, manganese sulfate 0.01096 g, zinc sulfate 0.008795 g, disubstituted magnesium phosphate 0.1176 g; per pack 60 pcs.

pharmachologic effect

Pharmacological action - replenishing the deficiency of vitamins and minerals.

Pharmacodynamics

It has a positive effect on the blood hemoglobin content and other blood parameters, the violation of which is associated with a deficiency of minerals and vitamins, normalizes (with long-term use) impaired lipid metabolism (hyperlipidemia, mainly of the atherogenic type) and tolerance to carbohydrates, increases exercise tolerance (including .ch. long-term).

Indications for the drug Complivit®

Hypovitaminosis, hyperlipidemia, decreased tolerance to carbohydrates, atherosclerosis (early manifestations), previous severe illnesses, weakened general resistance of the body (spring-winter period).

Contraindications

Hypersensitivity.

Side effects

Not identified.

Directions for use and doses

Inside, after meals, 1 tablet. 2 times a day for 3–4 weeks. A repeated course is carried out after 3–5 months, while the dose (depending on the results achieved) can be reduced to 1 tablet per day, and the break increased to 8–10 months.

Storage conditions for the drug Complivit®

At a temperature not exceeding 25 °C.
Keep out of the reach of children.

Shelf life of the drug Complivit®

2 years.
Do not use after the expiration date stated on the package.

Trout

The meat of a freshwater fish called trout is rich in several B vitamins.

A cooked 100-gram serving of trout contains ():

• Thiamine (B1) : 28% of the RDI
• Riboflavin (B2) : 25% of the RDI
• Niacin (B3) : 29% of RDI
• Pantothenic acid (B5) : 22% of the RDI
• Pyridoxine (B6) : 12% of the RDI
• Cobalamin (B12) : 125% of RDA

In addition, trout is an excellent source of protein, rich in omega-3 fats and low in mercury (,).

Summary:

Trout contains a lot of thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains adequate amounts of protein and omega-3 fats.

Vitamins

Health is a priceless gift, carefully presented to every person by Mother Nature.
Even the World Health Organization admits that only 30% of health depends on medical factors, of which 15% is due to genetics and another 15% to the level of medical care. The remaining 70% is directly related to a person’s lifestyle: his behavior, inclinations, habits and, of course, nutrition. A balanced diet plays an important role in maintaining full functioning, growth, development and physical abilities. However, in addition to traditional nutrients, which include proteins, fats and carbohydrates, vitamins can also be considered vital substances. These substances are organic low-molecular compounds that are components of about 150 enzymes. That is, without vitamins, not a single physiological process is possible. In addition, vitamin complexes increase the body's resistance to external factors, including viral and bacterial infections, help adapt to a dynamic environmental situation, and cope with stress and fatigue. These substances control metabolism, hormone synthesis, energy exchange, maintenance of performance and full functionality. Therefore, an insufficient supply of vitamins sooner or later leads to a complete malfunction of the body and deterioration of health.

Unfortunately, not all vitamins can be synthesized in the body independently - most of them come from outside. Plus: some of them cannot accumulate in cells, so intake must be regular and complete. Adequate intake of vitamins depends primarily on a well-designed diet, including natural sources of these substances: vegetables, fruits, cereals, nuts and other plant products. Of course, modern pharmacology produces many synthetic additives and medications that are analogues of natural extracted substances, however, they still cannot replace the correct vitamins of natural origin, which are absorbed naturally and without problems.

Sunflower seeds

Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word "pantos", meaning "everywhere", because it is found in most plant and animal foods, but usually only in small quantities ().

It is noteworthy that 28 grams of sunflower seeds contain 20% of the RDI for pantothenic acid. Sunflower seeds are also a good source of niacin, folate and B6 ().

Sunflower oil is an excellent source of pantothenic acid.

Here is a comparison of the content of B vitamins in sunflower seeds and sunflower oil (,):

*Content of B vitamins in sunflower seeds and sunflower oil: Table

Summary:

Sunflower seeds and sunflower oil are among the richest plant sources of pantothenic acid, while this B vitamin is found only in small amounts in other foods.

What foods contain vitamin B6?

Vitamin B6 (pyridoxine). In addition to its beneficial effect on the functioning of most organs, vitamin B6 also has a positive effect on skin, hair, and nails. In addition, pyridoxine is involved in the formation of the body's genetic material . What other features make this element necessary →

Vitamin B6 is found in high doses in plant foods:

• nuts (walnuts and hazelnuts);
• carrot;
• spinach;
• tomatoes;
• cabbage.

Where else is vitamin B6 found? There is a lot of it in cherries, strawberries, citrus fruits (lemon and oranges), and pomegranate. In addition, it is also found in pork, veal, beef liver, and poultry. It is found in smaller quantities in potatoes, peppers, wholemeal bread and cereals (buckwheat, barley, millet).

The norm of vitamin B6 per day is 2 mg, no more than 6 mg.

You need to know that in large doses this vitamin is toxic, and long-term intake of large amounts of vitamin B6 can contribute to the manifestation of nervous disorders.

Summarize

• Consuming adequate amounts of eight B vitamins helps you improve the quality of your health.
• Some top sources of B vitamins include: meat, liver, seafood, poultry, eggs, dairy products, legumes, green leafy vegetables, seeds and fortified foods such as breakfast cereals and nutritional yeast.
• If you limit your intake of some of the food groups listed above due to allergies or diet, your risk of B vitamin deficiency may increase.
• By including some of these 15 foods rich in B vitamins in your diet, you can avoid deficiency and improve your diet.

Tags: B vitamins

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What does vitamin B deficiency lead to?

Lack of vitamin B has a negative impact on human health.

Consequences of deficiency:

• B1 – causes neurological disorders of the body;
• B2 – hair loss, skin problems, liver destruction, iron deficiency anemia;
• B3 – causes dermatological problems, contributes to the onset of vitamin deficiency, diarrhea appears in the gastrointestinal tract, sleep is disturbed, and general weakness of the body;
• B4 – bad cholesterol increases, depression sets in, and the level of brain activity decreases;
• B5 – a problem with acne appears;
• B6 – decreased hemoglobin levels, increased homocysteine ​​levels, liver dysfunction;
• B7 – the development of the nervous system is disrupted, hair loss occurs and the strength of nails decreases;
• B9 – decreased iron levels in the body;
• B12 – a decrease in iron in the blood, memory loss occurs, neurological problems appear, and cognitive function is impaired.

In addition to a poor diet, other factors lead to deficiency. These include abuse of alcohol and coffee drinks, improper storage of food, as well as a number of diseases of the gastrointestinal tract and endocrine system.